Super Slow Pt. 2 - The Secret Muscle Mass Gaining Workout

So now that we have the basic concept down, lets look at what a typical workout looks like, and yes, it is this simple. I put these in the order that you should do them when you arrive to the gym.

1. 5-10 minute walk
2. Stretch (full body)
3. Bench Press
4. Squats or Leg press
   
5. Shoulder Press
6. Bicep Curls
7. Close Grip Bench
8. Lat Pulldowns
   
9. Go home

Remember, each exercise is done one time with 5 reps. If you feel that you can do 6, then you can do 6, just note it and on your next workout day, increase the weight. You want to put as much weight on as you possibly can. On the last rep of each set, hold your rep halfway until you can't do it any longer. A full rep should take no less then 10 seconds. Make sure you are focusing on form and breathing the whole time. When you get done with each exercise, let your muscles relax for a second and move to the next exercise. This whole routine together shouldn't take more than maybe an hour.

You will do this routine TWICE per week. The two days are up to you, but should be 3-4 days apart (ie Tuesday & Friday or Wednesday & Sunday). In my next post, I will go over the way you will use your schedule to consistently see results. I personally love this workout because it is quick and simple. I strongly encourage you to try this one out, I really think you will see a lot of muscle mass gains by doing it. However, before doing any exercises, please consult with a doctor to make sure you are fit to do them.