The following posts have been made by Honeypeck32:

Beginner Mass Building Programs

Exercises :

Squat
Stiff-legged Deadlift
Bench Press
Bent Row
Military Press (seated)
EZ Bar Curl
Lying Triceps Extension
Standing Calf Raise (on board)

Sets : 1x15, 2x10, 3x5, 2 weeks of 5RMs

Ideology Explained :

This is a very bread and butter HST routine, and is perfect for any beginner. There's not too much to explain here, you learned everything you need to know in the first two articles. You'll be doing 1 set for the 15s block, 2 sets for the 10s block, and 3 sets for the 5s block. You'll also do 3 sets for the two weeks of 5 rep maxes. Now for exercise explanations :

Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

Bench Press - the bench press is known by some as the king of upper body exercises. You'll be hitting your chest, shoulders, and shoulders mainly. The bench press is a great starter exercise for anyone.

Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

EZ Bar Curl - I like using the EZ bar because it is easier on the wrists. Plain 'ol curls (combined with rows) are all that your biceps need to stretch the sleeves.

Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.


And there you have it. Don't turn down this program just because it looks simple, IT WORKS! Just because a program isn't super complex doesn't mean that you won't gain well off of it. Sometimes, simpler is better.

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