Get Huge Fast! The 2 Year Plan For Extreme Mass

Here it is! The ultimate guide to packing on muscle mass. 6 stages, two years of training. Learn how to eat, what supplements to take, and how to train. Every set is detailed.

Sit down, and listen up. I’m going to train you.

You will get big, and you will get strong. But you have to do exactly as I say. Ready? Of course you’re ready! Well then, what are we waiting for…let’s get lifting.

What I’m about to present to you is my 2 year plan for massiveness. It is a step by step, 24 month map to maximizing your muscle mass. I am not playing games here, and this is not hype. This system will work if you follow it.

What does it mean to “follow” this 24 month plan? Ah! Glad you asked. It means:

  1. Never missing a workout. No excuses. To pack on muscle mass you need to be persistent. Taking weeks off won’t cut it.
  2. Never missing a meal. Starting to see the big picture yet? Eat to grow, eat to grow. All the hard training in the world won’t matter if you don’t eat properly.
  3. Trusting in the process. This program works. End of story. Believe and achieve.

Listen, there are a ton of theories and studies on the Interwebz. This plan involves common sense, straight forward hard work. If you jump off my plan every 2 weeks to follow the latest workout program of Mr. Olympia, or to follow the advice of the latest study, you will fail.

Eat, train and believe!

Dumbbell Curls

Before You Begin

Master Exercise Form

To become a master of muscle building, you also have to become a student of lifting. Learning proper form is essential. Watch the videos and read the descriptions for exercises listed in the following programs. Practice good form. Ask questions about good form in the forum.

Good form is essential. Training injury-free allows you to grow more quickly. No more bouncing the bar off your chest during bench press. No more cheat curls.

Ab and Bicep Obsession

I understand you want a six pack. I also understand you want big Arnold biceps. So when you peruse my workouts, you will most likely be asking the following questions:

  1. Where is all the ab work? I treat abs just like I treat every other minor body part, meaning that I DO NOT overtrain abs. You do not need to perform 16 sets of abs 5 times per week. This is not the route to a six pack. A six pack comes from diet, AND a six pack comes after you have first added enough muscle to your physique to frame that six pack and make it look good.
  2. Where is all the bicep work? Nothing builds bigger arms then heavy, compound lifts. You need to perform big, beefy exercises to build monster arms. Performing 20 sets of curls twice a week isn’t going to help you much. This program focuses on building your arms the fastest way possible, and that’s with heavy, heavy weight using heavy compound lifts.
The Importance Of Squats and Deadlifts

Squats and deadlifts rule the land of muscle building. Check out the

The Cornerstones Of This Program

The cornerstones of this program are:

  1. Simplicity. Complex, elaborate training systems might be sexy; slick training protocols like myo-reps, slow negatives and TUT might be sexy…but we aren’t looking to get married here. We’re looking to build muscle. This program uses simple, basic, good ‘ol fashion hard work.
  2. Progression. Want to get bigger? Try to perform more reps on every set. Want to get stronger? Try to perform more reps on every set. Want to be weak and small? Waste sets by giving half-hearted efforts. Nothing confuses the body greater than repeated attempts at more reps and heavier weight.
  3. Heavy Compound Lifts. Isolation exercises have their place in lifting. But they should always come AFTER an ample amount of heavy, compound lifts. Heavy, compound lifts tax multiple muscle groups and force the body to respond and grow.
  4. Training Shy of Failure. Do not train to failure. Perform reps until you believe that you might fail on the next rep, then stop the set. Training to failure is unnecessary, and takes away vital energy and strength that you will need for future sets.
  5. Food. Building muscle requires a surplus of materials. You can’t build an addition to a home or business using existing resources. You must bring in new materials. To grow, you need to eat more than it takes to maintain your body weight. Understand that it is virtually impossible to add muscle without adding some fat. And it is even more difficult to build muscle and lose fat. Put these ideas out of your head. We’re here to get big.
What Kind of Gains Can You Expect?

Beginners who lift hard and eat correctly can make amazing progress – and when I say amazing, I mean amazing.

In my first two years of lifting I gained over 20 pounds of muscle, my bench press improved by nearly 200 pounds, and I was squatting close to 400 pounds. Not bad for a small-boned, weak an unathletic teenager.

On this program you can expect:

Picture yourself in 24 month’s time…thick as a brick, benching close to 300, and squatting mammoth poundages. Every brah within 30 feet of you will start asking:

Bench Press

The Plan

Don't cut corners, believing that if you rush into the next stage you will achieve faster results. This won't happen. Muscle building requires dedication to the process. Each stage is vital to your overall success. In the end, all that will matter is the effort you are making on each and every set, and the use of a smart diet.

Here are some ways to fail in the next 2 years:

  1. Exercise Swapping. These programs contain basic, core movements that are effective for Building muscle mass and strength. You can't expect to swap out deadlifts, squats, or any other vital exercise and make the same fast progress.
  2. Adding Volume. Don't add additional sets to these workouts. Adding in another arm day isn't going to speed up the arm building process. Adding in another chest day isn't going to speed up chest building. Muscle building isn't simply..."do more, get more." Muscle building requires recovery, sleep, food AND weight training.
  3. Adding Intensity. You do not need to add in rest pause work, giant sets, drop sets, or prolonged rep tempo to this system. The amount of weight you will be using during the next 24 months will be all you need to gain fast muscle mass.

Bench Press

Crawl - Stage 1

This is the most vital stage of the program. If you miss a workout during this 2 week period, it's a sure fire sign that you will fail during the coming 2 years. So get to the gym! It's time to commit. It's time to sell out to the process. You want this, so do it. Make it a priority. You deserve success. If someone asks you to do something and it takes you away from a workout, answer no.

How Much Weight Should You Use?

You want to pick a weight that allows you to perform all sets without coming close to failing on a rep. Start light. Remember, you are in the gym during these 2 weeks to practice good form. You should not feel taxed after a set. Rest 60 seconds between each set, and keep moving.

Stage 1
Monday, Wednesday, Friday
Exercise Sets Reps
Squat 2 10
Bench Press 2 10
Romanian Deadlift 2 10
Seated Barbell Press Behind The Neck (with back support) 2 10
Bent Over Row 2 10
Leg Press 2 10
Leg Curl 2 10
Barbell Curl 2 10
Seated Calf Raise 2 10
Sit Ups 2 10

Stand - Stage 2

  • Stage Length - 2 weeks.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Continue to practice exercise form. Add a small amount weight to the bar each week. You should not be challenging yourself with weight yet, and no set should be overly taxing nor close to failure.

The stand stage is a "prep" phase. By slowly adding weight, you will begin to learn about your body's limitations for each exercise. On some exercises, adding 5 pounds will feel like you've added 50. And on some exercises, adding 10 pounds may feel like you've added a feather.

When you do add weight and it still feels incredibly light, make sure to add a bit more then next time you perform the exercise. If it feels too heavy, back off the weight just slightly. During this stage you want to eventually get the the point where you have found a weight that is challenging without being taxing. This is a hard "zone" to define. Basically, you should mentally feel like...wow, if I add just a bit more weight, this is going to get difficult.

Stage 2
Monday, Wednesday, Friday
Exercise Sets Reps
Squat 2 10
Bench Press 2 10
Romanian Deadlift 2 10
Seated Barbell Press Behind The Neck (with back support) 2 10
Bent Over Row 2 10
Leg Press 2 10
Leg Curl 2 10
Barbell Curl 2 10
Seated Calf Raise 2 10
Sit Ups 2 10

Pull Ups

Walk - Stage 3

  • Stage Length - 1 month.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Systematically add weight, starting to challenge yourself.

It's time to get more aggressive about adding weight. Workouts are now split up, and new variations of exercises are added. Each week you will add 10 pounds to heavier lifts, and 5 pounds to smaller lifts. For some lifts you may approach training to failure, which simply means that you can't complete another rep. If you reach this point with an exercise, do not continue to add any more weight. Continue to use this amount of weight throughout the remainder of the walk stage.

Continue to focus on, and practice quality exercise form. As the weight gets heavier, you may notice that the weight shakes or feels unstable, and it's harder to keep good form. This shakiness will improve in the coming weeks as you gain strength, and is the primary reason why you are not ready to train full steam yet.

You will be performing Workout A and Workout B as follows:

  • Week 1 - A, B, A
  • Week 2 - B, A, B
  • Week 3 - A, B, A
  • Week 4 - B, A, B
Stage 3
Workout A
Exercise Sets Reps
Squat +10 3 10
Bench Press +10 3 10
Romanian Deadlift +10 2 10
Bent Over Row +10 3 10
Barbell Curl +5 2 10
Sit Ups 2 10
Stage 3
Workout B
Exercise Sets Reps
Leg Press +10 3 10
Seated Barbell Press Behind The Neck +5 3 10
Leg Curl +5 2 10
Deadlift +10 3 10
Close Grip Bench Press +5 2 10
Seated Calf Raise 2 10

Dumbbell Bench Press

Charge - Stage 4

  • Stage Length - 2 months.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - Time to push yourself and learn your limits! You will be training hard, and training heavy

Play time is over. It's time to push yourself. You will be working as hard as possible on every set of every workout. Try for as many reps as possible without training to failure. Stop a set when you feel like you may fail on the next rep. If you hit 10 reps for a set, do not perform any more reps. When you can perform 10 reps for all the listed sets with a given weight, add more weight!

Exceptions - Do not train near failure for squats and deadlifts. Leave a couple extra reps "in the tank."

Some new exercises have been added for the charge phase. Always keep good form when pushing for more reps. No exceptions.

Stage 4
Monday
Exercise Sets Reps
Squat 3 6-10
Bench Press 3 6-10
Barbell Rows 3 6-10
Leg Curls 3 8-15
Sit Ups 3 10-25
Stage 4
Wednesday
Exercise Sets Reps
Deadlift 3 5
Seated Barbell Press Behind The Neck 3 6-10
Barbell Curls 3 6-12
Seated Calf Raises 3 8-20
Side Bends 2 8-15
Stage 4
Friday
Exercise Sets Reps
Leg Press 3 8-20
Close Grip Bench Press 3 6-10
Pull Up or Lat Pull Downs 3 6-10
Romanian Deadlifts 3 6-10
Sit Ups 3 10-25

Crush - Stage 5

  • Stage Length - 4 months.
  • Workouts - 3 times per week. Monday, Wednesday and Friday.
  • Goals - You are learning about your body, and its strengths and weaknesses. During the crush stage you will live for progression - adding more reps and weight, using good form.

This will be a great period for muscle and strength gains. Workouts will be hard, focusing on a greater volume of heavy compound lifts. Continue to try for as many reps as possible without training to failure. Stop a set when you feel like you may fail on the next set. If you hit the top recommended rep range for a set, do not perform any more reps. When you can perform the top recommended rep range for all the listed sets with a given weight, add more weight!

Exceptions - Do not train near failure for squats and deadlifts. Leave a couple extra reps "in the tank."

<a href="https://www.muscleandstrength.com/athletes>natural bodybuilding profiles</a> on Muscle & Strength…most every athlete lists squats and deadlifts as the most important muscle building lifts.</p>&#10;<p>What does this mean for you? It means you NEED to perform them. No <em>ifs, ands or butts</em>. No excuses. You are not allowed to exchange leg presses for squats. You are not allowed to exchange pull-ups for deadlifts. If you do, you are not following this 2 year plan…you are following your own plan.</p>&#10;<p>You MUST take the proper amount of time and practice squat and deadlift form. Never stop working on your form for these lifts. Never! Read something new each week about squat and deadlift training and form. <strong>ABI</strong> – <strong><em>A</em></strong><em>lways <strong>B</strong>e <strong>I</strong>mproving</em>!</p>&#10;<p class=" rtecenter"="">If you have questions about form at this point in the program, make sure you ask for help in the forum

Please notice the addition of a 20 rep set of squats on Friday. During this set, it is recommended that you take several deep breaths in between each rep. This single set will be brutal - and brutally effective!

5x5 Exercises - 5x5 exercises are performed as follows:

  • Set 1 - 60% of working weight for 5 reps.
  • Set 2 - 80% of working weight for 5 reps.
  • Sets 3-5 - 100% of working weight for 5 reps.

No NOT worry if you can't complete 5 reps for all sets. Keep pushing until you can, and then add weight!

Stage 5
Monday
Exercise Sets Reps
Squat 5 5
Bench Press 5 5
Barbell Rows 5 5
Leg Curls 3 8-15
Sit Ups 3 10-25
Stage 5
Wednesday
Exercise Sets Reps
Deadlift 5 5
Seated Barbell Press Behind The Neck 5 5
Barbell Curls 3 6-12
Seated Calf Raises 3 8-20
Side Bends 2 8-15
Stage 5
Friday
Exercise Sets Reps
Squats 1 20
Close Grip Bench Press 5 5
Pull Up or Lat Pull Downs 3 6-10
Romanian Deadlifts 5 5
Sit Ups 3 10-25

Destroy - Stage 6

  • Stage Length - 16 months.
  • Workouts - 4 times per week. Monday, Tuesday, Thursday and Saturday.
  • Goals - By the end of this stage, you should have gained upwards of 25 pounds of muscle in 2 years, as well as being strong as an ox.

Time for a change. You are lifting heavier weights, and taxing your CNS. You will be moving to a 4 day split routine. This split will focus on a variety of rep ranges, helping you to maximize hypertrophy (muscle growth). Continue to push yourself on every set, adding more reps and weight when you can. Also continue to refrain from training to failure.

For the next 16 months, you will be using the following sets and rep ranges, and progression patterns:

  • 2 sets x 4-6 reps. Use the same weight for both sets. When you can perform 6 reps for BOTH sets, add weight.
  • 2 sets x 6-12 reps. Use the same weight for both sets. When you can perform 12 reps during your first set, add weight the next time in the gym. If you complete 12 reps on your first set, do NOT add weight for the second set.
  • 2 sets x 12-15 reps. Use the same weight for both sets. When you can perform 15 reps during your first set, add weight the next time in the gym. If you complete 15 reps on your first set, do NOT add weight for the second set.

You will be using the following training split:

Stage 6
Monday
Exercise Sets Reps
Bench Press 2 4-6
Bench Press 2 6-12
Incline Barbell or Incline Dumbbell Press 2 6-12
Dumbbell Bench Press 2 6-12
Dumbbell Flyes 2 12-15
Biceps
Exercise Sets Reps
Standing Barbell Curl 2 6-12
Seated Dumbbell Curl 2 6-12
Concentration Curl 2 12-15
Abs
Exercise Sets Reps
Weighted Sit Up 3 10-25
Stage 6
Tuesday
Exercise Sets Reps
Squat 2 4-6
Squat 2 6-12
Leg Press 2 6-12
Leg Extension 2 12-15
Hamstrings
Exercise Sets Reps
Romanian Deadlift 2 4-6
Romanian Deadlift 2 6-12
Leg Curl 2 12-15
Calves
Exercise Sets Reps
Standing or Seated Calf Raise 2 10-20
Stage 6
Thursday
Exercise Sets Reps
Seated Behind The Neck Press 2 4-6
Seated Dumbbell Press 2 6-12
Upright Row 2 6-12
Side Lateral Raise 2 12-15
Triceps
Exercise Sets Reps
Close Grip Bench Press 2 4-6
Skullcrushers or Seated French Press 2 6-12
Tricep Extension 2 12-15
Abs
Exercise Sets Reps
Hanging Leg Raises 3 10-25
Stage 6
Saturday
Exercise Sets Reps
Deadlift 2 4-6
Barbell Rows 2 6-12
Pull Up or Lat Pull Down 2 6-12
Dumbbell Row or Seated Cable Row 2 6-12
Straight Arm Lat Pull Down 2 12-15
Traps
Exercise Sets Reps
Dumbbell or Barbell Shrugs 3 6-12
Rear Delts
Exercise Sets Reps
Bent Over Reverse Flyes 3 12-15

Eating Plans

It's time to eat. I will remind you that this "get huge" plan is not for the ab obsessed. I have provided several different eating options, some more aggressive then others. You will put on some fat during these 2 years, but keep in mind that the fewer calories you eat, the harder muscle building becomes. In most cases, even with the most aggressive eating plan, you should be gaining more muscle then fat.

If you make great muscle gains during your first year of training (and you should!), I recommend sticking with a more moderate diet during year two. The more muscle you gain in your first year of training, the less muscle you will gain in year two. So there is no sense overeating in year two of this plan.

If muscle/weights gains are coming too slow for you, there is only one thing to do - eat more! If you find that you are packing on pounds too rapidly, there is only one thing to do - eat less!

On the average, a trainee can gain around 16 pounds of muscle during his first year of training and 8 pounds during his second. Make it a goal to gain 2 pounds each month during year one, and one pound each month during year two. This would be a total gain of 24 pounds of muscle and only 12 pounds of fat. And that is an incredible amount of muscle mass! The extra few pounds of fat can be lost rapidly during a cut, but the muscle mass lasts a lifetime.

Find Your Maintenance Level

Muscle building requires that you learn about your own body. You must find out what your daily caloric maintenance level is to be successful with this plan. Simply stated, you need to find out how many calories you can eat per day without gaining or losing weight. How do you do this? Here is my suggestion...eat exactly 3500 calories per day for 2 weeks. No more, no less.

If you gain weight during this period, cut back by 300 calories per day and watch the scale again. If you lose weight during this period, add 300 daily calories. Continue "zeroing in" until the scale holds steady. This is your daily caloric maintenance level.

Now that you know your "maintenance level", it's time to pick a bodybuilding diet. Here are your choices:

  1. The Moderate Bodybuilding Diet. On the average, eat 300 calories above your daily maintenance level.
  2. The Aggressive Bodybuilding Diet. On the average, eat 500 calories above your daily maintenance level.
  3. The Zig Zag Bodybuilding Diet. On non-training days, eat your daily maintenance level. On training days, eat 500-600 calories above your daily maintenance level.

Which plan is best for you? This is a very complicated question. I will make some general suggestions, but you must understand that these suggestions are not be-all, end-all answers. You must still be wiling to monitor the scale and make appropriate adjustments.

  • If you easily gain fat, start with the moderate diet.
  • If you have a hard time gaining weight, start with the aggressive diet.
  • If you feel you're about average, it's ok to try any diet plan.
How Much Protein Should You Eat?

Good question! In general, I recommend eating at least 30 to 40 grams of protein every 2.5 to 3 hours. There are a wide variety of dieting approaches in the bodybuilding realm. My simple recommendation is to eat your daily protein, make sure you eat enough healthy fats, and consume the rest of your calories in carbs. You can count grams if you want, but it is not necessary for this program. It IS necessary to eat enough, and that should be your primary focus.

Get Huge Fast Supplement Plan

The "Get Huge Fast" supplement plan is a template. Times are provided for example purposes only. Adjust it as needed:

  • 6 am - Upon Waking - 5 grams of BCAAs and 5 grams of glutamine.
  • 6:30 am - 1 gram fish oil, multivitamin.
  • Noon - 1 gram fish oil.
  • 2:30 pm - 40 grams of waxy maize (with whey protein drink).
  • 3:00 pm - 30 minutes Pre-workout - 5 grams of BCAAs, 5 grams of creatine, nitric oxide supplement.
  • 3:30 pm - Workout.
  • 4:30 pm - Post-Workout - 5 grams of BCAAs, 5 grams of glutamine, 5 grams of creatine, 40 grams of waxy maize.
  • 5:30 pm - 1 gram fish oil.
  • 8:30 pm - Before Bed - 5 grams of glutamine, ZMA.

Optional - Beta- Alanine. Promising research is revealing a synergistic relationship between creatine and beta-alanine. Beta-alanine must be taken every 4 hours at approximately 750 to 800 mgs. It also also a good idea to supplement with taurine when using beta-alanine. For more information on the beta-alanine/creatine stack, please read: Stacking Creatine and Beta-Alanine For Better Results.