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To gain pure mass, the only thing that will work for skinny guys is a high intensity/low volume program.
All this 10 reps crap won't work. You will over train, and ware yourself out within a few weeks.
It is always 4 sets with each set consisting of 6 reps.
Use heavier weights with proper form, and you will be building muscle like no other.
The object is to stimulate as much muscle as you can properly with the lowest volume possible.
Trust me I have experience.
For example on a chest day, about 1.5 months ago I went from barely able to do 4 sets of the bar(45lbs) to now 35lbs on each side for a total 115, much more than the measly 45lbs.
I have a chest now, a small one, but from bearly lifting the bar to what I am now in 4-6 weeks is an accomplishment.
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Bench press 4x6
Decline 4x6
incline 4x6
Cables - 3 different positions @ 4x6 or dumbbell flys 4x6
That is a chest day.
So far I have been able to add 10lbs (nickels on each side) every week to whatever bench...
My weakest bench is the incline. Man is that bench tough..
Last edited by Experience : 05-22-2008 at 12:08 PM.
Reason: Added more information
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