There are two different training approaches I use to develop mass and quality. And yes, both can be accomplished at the same time. The following program is used to do just that. The Three on-off one, is the best program I have ever used. I like the fact that it gives the muscles three full days to recover while at the same time allowing you to train with 75-85% of your maximum weight. It also keeps the metabolism working at a good pace. This program has helped me win 8 Mr. Olympia contest and will put you on the way to mass building results. So let's get started by first laying the ground rules.

1. Combine the push/pull or pull/ push muscle group together, such as chest (push) and biceps (pull). This will ease joint and tendon stress.
2. It doesn't matter what you've read, always pyramid your sets. Which means to start with a lighter weight and increase the weight as your muscles become warmer.
3. For developing quality mass I recommend your rep range between 6-10 reps. It's not the quantity but the quality.
4. On days when your body feel fatigue cut back on the number of sets and the amount of weight or go home get some rest and return later or the next day. Not listening to your body could result in getting injured.
5. While training stay focused on the set from start to finish. The mind and the muscle must be linked together at all times. This will help avoid injuries.

You can't train like a horse and eat like a bird and pack on muscle mass. The body works by the simple rule of “Demand and Supply”. Also remember that quality calories produce a quality body.

Recommended Supplements

Competitive Mass Series: For the Hardcore Trainer

If your goal is to pack on quality muscle mass than this line of products are for you.

The mass series combine with eating and training program provided on the Ultimate Bodybuilding link will help you establish a solid foundation for adding size with knowledge. “No Brain, No Gain”.

1. Competitive Multi-vitamin/mineral Pack for men and women: Created for the serious athlete. Combines nutrients needed to repair and replenish muscle cells for hard core workouts. While also including nutrients for specific gender support.
2. Competitive Mass Powder: The perfect powdered mixture of muscle building protein and carbohydrates. Also includes creatine, EFA's, TongKat Ali, and more. Perfect for adding mass and strength.
3. Competitive Nitro: Created to help promote increased Nitric Oxide levels for increased hormone production and muscle growth while helping the body burn fat more effeciently. A must when reaching for the next level.
4. Creatine Monohydrate: Help enhance the ability of muscle cells to respond to explosive weight training needed to stimulate muscle growth.

Important Links

• On Three/Off One Mass Builder Workout Program #1
• On Three/Off One Mass Builder Workout Program #2
• Lee Haney's Mass Building Eating Plan
• Nutrition Chart