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Dath's own Mass-Building routine (Being written, IN PROGRESS)

Dath — Sun, 22 Mar 2026 15:23:07 +0000

(This is a work in progress, and will be updated. )
1st update 9-9-12
2nd update 9-12-12

This routine as it's laid out if more for advanced lifter looking to add Mass. Variations made could make this an adequate program for a beginner as well

S-off
m-chest/tri
tues-shoulders
wen-off
thur-back/bi
friday-legs
sat-optional arm day
hopefully well have this all done by this weekend bro

Chest Routine for advanced training. Simple changes can be made to adjust this for a beginner. But typically total rep count is kept around the 25 count.

An initial warmup on the Pec Dec- warms up, stretches, activates the shoulders,and pectoral muscles while also flooding some blood into them.

very light weight, clenching the pecs at the point where your hands come together in front of you.
3 sets of 10-12

Now the work begins - I would always advise a warmup set prior to any lift.

Flat Barbell Bench press-medium wide grip taking the time to lower the bar all the way to the chest within a time frame of 2-3 seconds, increasing the weights after each set but still staying within the rep count.
4 sets 8/6/6/4

Incline Barbell press- similar theory to the above flat bench, but with a change to a wide grip on the bar, lowering in the same time frame of 2-3 seconds.
3 sets of 8 increasing the weight slightly each set.

Incline Dumbell flyes- supersetted with Dumbell pullovers for a nice stretch

Flyes should be done on a 30-40 degree angle elbows slightly bent to relieve tension on the shoulder area and lowered slowly to the point the DB's are parallel to the floor, and raised in a quick fashion to a point directly above the center of your chest, remembering to clinch the pecs tightly at this point.
After first set of flyes, lower the bench flat and using a lighter set of DB's start with Them directly above center of your chest, lowering them directly overhead until parallel with floor. This does target your lats but also does provide a stretch to the pecs in the opposite direction of the flyes.

Decline Dumbell press- at this point your gonna begin to feel wore down so keep the weight light, it's more about the reps and strain at this point and on the upward push twist the dumbells inward, again clinching the pecs together.
4 sets of 6-8
in addition close handed pushups ( 10 -15) can also really seal the deal between sets.

For those who like to hit the triceps on chest day

I find French presses are great.
In a seated position preferably back supported :Taking a Dumbell with both hands behind the head lowering all the way to the middle of the back don't cheat yourself, then raising it upward.
4 sets of 8 if you can muster it

For the final burn tricep push downs with a rope attachment being sure to flare your hands out at the lockout position.
3 sets 12-15

Back routine

Medium grip barebell rows-5 sets x 15/10/8/6/6
First set is more of a warmup set, feet are shoulder width apart, hands gripped 8" or so further out then shoulders, knees bent enough so your ribs are basically resting on your quads for extra support. Raising the bar up to the middle of your chest, and lowering In a controlled fashion. This lift in my opinion is the greatest all around back lift second only to deadlifts.

Wide grip lat pulls-4 sets x 10/10/8/6
Are second in my routine, keeping your back semi arched pull the bar to your uppers chest or even chin. Being sure not to develop a rockin motion at a steady pull and release pace, contracting your lats.

Close grip seated cable rows, supersetted with DB/ Barbell pullovers
4sets x 10/8/6/6. 4sets x 6/8/8/10
Keepin your knees slightly bent and clear perform the rows just as if you were in a boat. Beginning in sligtly forward leaning position pulling the attachment to your waist line ending just past an upright seated position and Keepingg elbows close to your sides at all times. Immediately jump over to a flat bench and perform your pullovers bent or straight armed from directly above your chest lowering your arms slowly to a point parallel with the floor and bringing it back up in a fast but controlled motion.

Standing Good Morning-3 sets x 12/12/15
Keep the weights light! I prefer to have my feet shoulder width apart and one foot further out in front of me for stability. With the bar resting on your shoulders (like a squat) bend your back lowering your shoulders to a point parallel to the floor and returning back to an upright position.

Deadlifts- 5sets x 8/6/5/5/3
one of the most important exercises a person can perform. I prefer them on my back routine days because I'm usually to shot to do them with proper form on leg days.
Feet should be shoulder width apart,toes turned outward slightly. I use a double overhand grip, chest out, butt up and looking forward. Your head facing down will cause you to wanna arch your back and this defeats the purpose of this lift. Using your LEGS push through the back of your feet lifting the bar..when you pull the bar to your knees roll your shoulders back raise your torso and come to an upright position. Then lowering in a reverse fashion being sure not to arch your back.

For those who like to hit Biceps on back day

I myself will do Single arm dumbbell concentration curls.
3 sets x 10-12-15 lowering the weight each set but increasing rep count.

I will also do preacher curls drop sets or one of my favorites
standing barbell curls in a drop set fashion til failure each time I drop 5 lbs off. The pumps I get off of these is unreal. Especially after all the work done during the Back Routine.

German Volume Training

GSRacer — Fri, 20 Mar 2026 14:19:15 +0000

German Volume Training
An introduction, by GSRacer

Whenever my regular routine stops making my muscles sore, and my gains start to level off, I have never found a better routine than German Volume Training to break past this plateau. German Volume Training focuses on a high number to sets on one specific exercise, with the number of reps staying around 10 for every set. This routine is probably not the best if you are looking for muscular definition, but it will certainly help you put on mass.

The goal is to do 1-2 exercises per workout, and the weight stays constant, and you shoot for 10 reps on EVERY set. Just be prepared to: do 3-4 workouts per week, be at the gym for ~2 hrs. per workout, and to be very, very sore. I highly recommend bringing a whey protein shake and a banana (or other fruit of choice) with you to each workout if you venture down this road. This workout should not be something you do as a beginning lifter. I did not incorporate this until having lifted regularly for 6 years.

Here is what a typical GVT rotation looks like for me:

Day 1: Chest

Flat Bench @ 205 lbs. - 10 sets, 10 reps/set (although I am usually around 7 by the last set, and this is OK - this applies to all exercises for all muscle groups)
Incline Dumbbell Press @ 80 lbs. - 10 sets, 10 reps/set

Day 2: Back

Free-weight T-bar row @ 160 lbs. - 10 sets, 10 reps/set
Bent over Barbell rows @ 185 lbs. - 10 sets, 10 reps/set

Day 3: Legs (this is by far the hardest and longest day)

Squats @ 275 lbs. - 10 sets, 10 reps/set
Barbell Lunges @ 135 lbs - 10 sets, 10 reps

Day 4: Shoulders

Standing overhead barbell press @ 125 lbs - 10 sets, 10 reps/set
Lateral raises @40 lbs/dumbell - 10 sets, 10 reps/set

*Note that if you aren't quite ready to take on 20 sets/workout, you can also do one exercise per workout (10 sets), and if proper weight and technique are used, the results can be excellent.

If you can do this for 3-4 weeks, and then return to your normal routine, you will smash through any plateau you have hit, and the mass will pile on. Results are greatly enhanced by eating like a 400lb fat man, sleeping 10 hrs/night, and not partying.

For more info on GVT, and how my personal preferences differ from others, check out:

https://athletespower.com/training/german-volume-training-guide

GSRacer

INVITING: Writeups on lifting programs!

RAINier — Mon, 16 Mar 2026 10:04:54 +0000

We'd like to invite short thread posts on lifting programs. The focus will be on helping beginners/people who lift but haven't done routines, but we'll have some for those of us who've been lifting for a while and want to change it up.

Only a paragraph or so with any info you want to put. The only minimum is:
-A basic week's layout.
-Links to look at
-Who the program is good for (e.g. beginners, experienced lifters looking to increase strength, etc.).

Optional:
-More info/what it's been like for you and those who do it is always great
-Type of diet that goes well with the program
-How long it should/can be run
-And the guide can always grow in the future (PM me if you want to edit more stuff into it and I'll make it happen)

>Make a thread with some info on one of these programs and we'll get it stickied 👍

Make a post in this thread if you're familiar with a particular program (or have suggestions of programs we should have info on).

Starting Strength (+Stronglifts): Rainier
Greyskull LP: ?
Westside for Skinny Bastards: ?
Doggcrapp: ?
German Volume Training (GVT): GSRacer
PHAT: ?
5/3/1: ?
Smolov Jr.: McDouche
Making your Own Routine (Beginner): Goatfishtwo

How bout them calves?

goatfishtwo — Mon, 16 Feb 2026 08:58:20 +0000

For the longest time I've considered calves to be a weak point for me. It seems that's the one muscle I have an insane amount of trouble putting mass on. What kind of calves do you guys have and what routine do you fit into legs to get them to grow? I'm not saying I've tried it all because I haven't actually tried many variances when it comes to this group. I'm just curious to see what everyone else does.

Gym/workout shoes...

Dath — Fri, 13 Feb 2026 16:30:17 +0000

Whachya all wearing this days?
Its time for some new ones, I have my running shoes, and most of the time sport a pair of DC's but seeing.
Chuck Taylor's a lot lately. You guys wearing em and how they feel on leg days?

Best training to hit the long head on tricep?

Johnnyboy004 — Tue, 27 Jan 2026 12:16:12 +0000

What lifts are most effective in developing the long head. I've alway felt like my long head was not proportionate with the lateral head. Would love some pointers.

Strength, Power, who cares....?

RoidsR4m3 — Mon, 26 Jan 2026 08:16:03 +0000

Guys, I wanted to start this thread to ask much of you why you do what you do? Meaning do you guys lift for pure strength, for aesthetics, for just trying to be the biggest nastiest sob around. And also what were some of your greatest lifts. For me it's about aesthetics. I actually really don't give two cents about strength. But I've always been one of the stronger kids on the block and I guess I would be pissed if I couldn't get my 130's on incline. My Best lift, last year in Iraq , shoulder press, 125 dumbbell for 22 reps.

back training

gearbill — Tue, 20 Jan 2026 08:11:40 +0000

post yours..mine currently

pull ups
bbrows
deads
pullover

all 3-4 sets of 8-12

Tyrannosaurus Rex Forearms

MadScientist — Tue, 06 Jan 2026 12:58:04 +0000

Can anyone tell me the secret to getting my forearms bigger? I have tried about everything I can think of... 🤔

Triathlon Training

GSRacer — Sat, 03 Jan 2026 13:50:45 +0000

I was roped into doing a triathlon next month, and I have been training 3-4 days a week to do this. I'm still lifting like I normally do, and I eat between 4-5k calories per day (yes I have weighed it out) and it's a bitch to keep gaining mass. If I wasn't totally on point about sleep, AAS, and diet, I would be loosing muscle. Any good suggestions out there to fight this LBM stagnation effectively?