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Black Magick Mass Program

Old Witch

Old Witch

Well-known member
This is based upon my period of overreach used when either on cycle or overeating, basically anytime I’ve tried to really push hard and gain mass. Plus my need for a forearm day. It is five full body sessions per week, and no inactive recovery.

All movements 5 sets to failure. 12RF-8RF in progression. Except Session 7. 90 seconds rest between all sets. Cable Cross andFace Pulls 3x20 after each session. Week 2, use Alternative grip where applicable.

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Session 6
Cardio

Session 7
Wrist Curl 5x20
Reverse Wrist Curl 5x20
Cable Pronations 5x20
Cable Supinations 5x20
Dead Arm Hang 5x30sec
 
If you really want to go crazy on it, do two sessions in a day and work through the whole thing twice every week. Keep them in the same order.

Day1
AM session 1
PM session 2

Day 2
AM Session 3
PM Session 4

Day3
AM Session 5
PM Session 1 Alt.

Day 4
AM Session 2 Alt.
PM Session 3 Alt.

Day 5
AM Session 4 Alt.
PM Session 5 Alt.

Day 6
Session 6

Day 7
Session 7

Repeat for two more weeks then return to one session per day for one week then repeat 2x per day once more for three weeks.
 
Would definitely need to be on something strong and/or eating like a horse to handle that for long.
 
Surprised nobody said, “Where’s the back squats?”

I can’t do real squats. Not for training anyway. Neck.

So, they used to say back squats make you look fat anyway hahaha.
 
Just found out my Good Mornings aren’t what they are.

I do them arms extended with a barbell in hand, start like a straight leg dead lift, rise slowly to standing with arms extended over head, so the movement combines a spinal extension and a front barbell raise to overhead.
 
I’m officially swapping out the modified Good Mornings for Straight Leg Deadlift. End of story.
 
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