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Stacked and Jacked! Part 2: The Workout Routine to Get You Huge, Fast!

Stacked and Jacked! - A 3-part series to pack on maximum mass
By Rich Gaspari
Part 2: The workout routine to get you huge, fast!

Last time in Part 1, I introduced you to the Legends Stack from Gaspari Nutrition, and explained how it’s exactly what you need to transform your physique by packing on tons of fresh, solid new muscle mass. Of course, just taking products, even the very best products, isn’t enough to get huge. You still need to train! How you train is critical. The workout routine needs to be specifically geared toward accumulating maximum mass in the minimum amount of time. Luckily, I’ve got just the routine for you.

Basic, compound movements deliver max ‘bang for the buck.
Isolation exercises like cable crossovers and leg extensions are fun, aren’t they? You can focus on one specific area and really go for the burn. They do have their place in training, but not when the goal is building as much muscle size as possible. That’s why you won’t be doing much of them at all on this routine. Instead, you will be devoting your time and energy into basic, compound movements that will work large amounts of muscle mass at once with heavy resistance. This is the best strategy you can use to reach your goal, and it’s one that’s been proven to be effective by many millions of men for going on a century now. Here is how you will split up your workouts:

Day 1: Pull (Back, traps, biceps)
Day 2: Push (Chest, shoulders, triceps)
Day 3: Legs (Quads, hams, calves)
Day 4: OFF, repeat

You may have seen a similar variation that had the push day first, then the pull day. The reason I have reversed this is so you can include deadlifts, a powerfully effective compound movement, on your pull day. If you attempted to do deadlifts the day before legs for any amount of time, your lower back would very quickly become over trained from squatting and deadlifting on consecutive days. The risk of injury would be substantial. And if you’re hurt, you can’t train to your fullest and get the best results! So, I am keeping you guys safe while I help you grow. Now, let’s look at the workouts. Keep in mind that warm-ups are not shown. Do as many warm-up sets as needed before launching into your work sets.

Day 1: Pull (Back, traps, biceps)
Chin-ups: 5 x 10-12*
Barbell rows 4 x 8-10
1-arm dumbbell rows 4 x 10 each arm
Deadlifts 5 x 8-10
Dumbbell shrugs 4 x 12
Barbell curls 4 x 10-12
*Use an assisted chin/dip machine if you are unable to get these many reps, add weight if this rep range is easy for you.



Day 2: Push (Chest, shoulders, triceps)

Flat barbell bench press 5 x 8-10
Incline dumbbell press 5 x 10
Seated military press 5 x 8-10
Standing DB lateral raise 4 x 10-12
Dips 5 x 10*
Skull crushers 4 x 10-12

*Use an assisted chin/dip machine if you are unable to get these many reps, add weight if this rep range is easy for you.


Day 3: Legs (Quads, hams, calves)

Romanian deadlift 5 x 10-12
Lying leg curl 4 x 10-12
Squat 5 x 8-10
Leg press 4 x 15
Standing calf raise 4 x 10-12
Seated calf raise 3 x 15


Tips and tricks to get the most out of each exercise

Chin-ups
Start your sets with the most difficult grip, which is the wide overhand grip. Do 3 sets that way, then switch to either a shoulder width underhand or neutral (hands facing each other) grip, both of which will put your biceps in a more powerful pulling position. Use wrist straps to reinforce your grip if you need to. Be sure to get a full range of motion, aiming to contract and then stretch your lats on each rep.

Barbell rows
Make sure you don’t stand up too high on these, or else your range of motion for the lats will be cut short. Try for a 45-degree angle between your torso and lets. Maintain an arch in your lower back, and pull the bar to the middle of your abs. Think about driving your elbows back as far as possible.

1-arm dumbbell rows
You can either support the non-working arm on a bench, or on the dumbbell rack. In either case, you want your torso parallel to the floor. Instead of pulling straight up toward your shoulder, pull back at an angle toward your hip. As with the barbell row, drive that elbow way back!

Deadlifts
Think about pushing through your heels as you pull the weight off the floor. Always keep a slight arch in your lower back, and never, ever let it round! Don’t be afraid to use a weight belt and straps to reinforce your grip.

Dumbbell shrugs
Keep the dumbbells at your sides rather than in front of you. The range of motion with shrugs is short as it is, so be sure to shrug up as high as possible, and get a stretch on every rep.

Barbell curls
Make sure your elbows stay by your sides on curls. Once they start to drift up and forward, your shoulders begin taking on some of the resistance. Curl up to a full contraction of the biceps, and don’t keep going until the bar is at the level of your upper pecs. That actually takes the tension off the biceps.

Flat barbell bench press
The greatest challenge with the bench press is making your chest do most of the work, rather than your front delts and triceps. To accomplish this, pinch your shoulder blades together and roll your shoulders back and down. This ‘pops up’ the pecs and forces them to do the pressing. Touch your chest at the bottom, but stop just short of locking out your elbows. This will keep the tension on the pecs, where you want it.

Incline dumbbell press
Press the ‘bells up and slightly together”, but don’t worry about trying to touch them at the top. That’s an unnatural motion. Dumbbells require more balance and coordination to handle than a barbell, and the incline angle is also tougher than flat pressing, so don’t fret if your 2-dumbbell total doesn’t equal what you use for the barbell bench press.

Seated military press
Do your best here to keep your butt and back both flat up against the seat back. The natural tendency for most of us is to slide forward on the seat, improving our leverage, but turning this into a steep incline press. Lower the bar until your upper arms are parallel to the ground, and no lower. For most men, this is roughly chin level.

Standing dumbbell lateral raise
This is not meant to be a heavy movement, so don’t be tempted to use bigger dumbbells and swing them up using momentum. Maintain a slight bend in your arms, and keep your hands and elbows on the same horizontal plane. At the top of each rep, turn your palms down slightly as if you’re pouring water out of pitchers.

Dips
Since we want to engage both the pecs and the triceps on this training day, bend forward just slightly. Allow your elbows to flare out, and only lower until you feel your pecs stretching. Push up to full lockout of the triceps.

Skull crushers
Use an EZ-curl bar to avoid wrist strain. You can do skull crushers on either a flat or a decline bench. The decline bench will allow for a better stretch of the tri’s at the bottom. Lower the bar to just above your hairline, then extend to full lockout.

Romanian deadlift
Instead of having your knees locked out as in a traditional stiff-leg deadlift, keep them slightly bent. With an arch in your lower back, lower the bar, keeping it close to your body, until your hamstrings are fully stretched. For most men, this will be roughly when the bar is at mid-shin level.

Lying leg curl
Go for a complete range of motion on lying leg curls. Curl up until the roller pad touches your glutes, then lower until you feel the hams fully stretch. Always lower with control, and absolutely never let the weight simply drop down. Once you can’t complete anymore full reps, do 3-4 partials from the stretch position.

Squat
For the best results, you have to lower all the way down until your thighs are parallel to the ground. There’s no point in piling on a ton of weight and only going halfway down. Experiment to find the right foot position for you that allows for full reps. For some, that will be a shoulder width stance. For others, the feel will need to be wider apart. Descend under control, keeping everything tight, then power up to just shy of locking out the knees. Avoid leaning forward too much, or else you only end up working the lower back and glutes.

Leg press
To handle the most weight as well as work the overall quads, keep your feet shoulder width and right in the middle of the platform. Lower until your thighs are parallel to the platform, but don’t go so low that your butt starts coming up off the seat. Avoid locking out the knees. This will keep tension on your quads as well as reduce stress on your knees.

Standing calf raise
Let your heels stretch down below the foot platform, then raise up onto your ‘tiptoes,’ which is a full contraction. Too many guys do short, bouncy reps, then complain that their calves won’t grow. Work them correctly, and work them hard, and they will grow.

Seated calf raise
The same tips apply here for a full ROM for the calves. The temptation to pile on plates for seated raises and use a shorter ROM is strong, but don’t give in to it!



The Legends Stack


Halodrol
How to use it:
Take 1 tablet 30 minutes before you start your workout. On non-training days, take 1 tablet in the morning or afternoon. Do not take more than 2 tablets a day.

Novedex XT
How to use it:
Take one tablet in the morning and one tablet in the afternoon. Do not exceed 4 tablets per day.


Plasmajet
How to use it:
Take 4 capsules 30-60 minutes before training, with at least 16 ounces of water. Do not take on non-training days.

The Perfect Stack!
Here is the best way to use this stack to pack on solid, dry muscle mass over 60 days.
Halodrol: First 30 days only
Novedex Second 30 days only
Plasmajet All 60 days

Next time in Part 3:
Now that you have the undisputed best supplement stack and a kick-ass workout program to pack on mass, I will give you the most effective nutrition plan so you can feed those muscles and make insane gains.