Mass Production: whether you're a beginner, intermediate or advanced trainer, this is the total muscle-building program for everybody - 32-Page Super feature

Flex, July, 2002

What do you want? Mass! When do you want it? Now! For any bodybuilder, whatever the level of development, getting bigger is the number-one goal. From beginners who say they just want to "start adding size, dude," to top pros who never decline the opportunity to add "another five pounds of quality muscle," everybody wants to get bigger. Unfortunately, the road to size is not always clearly delineated. There are a multitude of conflicting training philosophies and diet regimens competing for your attention, so how do you know which path to take?

Leave it to Team FLEX to map out the shortest route to the Land of the Giants. To do so, we've formulated the Mass Production program, a comprehensive workout and diet schedule that is guaranteed to get you big in a hurry.

This is no pseudoscientific mumbo jumbo, no 21st century New Age "Hey! We're the new friggin' gurus" gobbledygook. The basics of the Mass Production program are the stuff from which champions are made - including Arnold Schwarzenegger, Lee Haney, Dorian Yates and Ronnie Coleman. This is an in-the-trenches proven strategy that will get you (no matter which rung of the bodybuilding ladder you presently stand on) bigger. So turn the page and kick the Mass Production process into life. Now.

SECTION ONE THE GET-BIG 10

The must-do mass-building exercises you need

In this section, we present the Get-Big 10 - the best exercises for mass - one for each bodypart. These include powerlifting movements and other prime mass-builders for specific bodyparts. We've left abdominals off the slate because when you're in a mass-building phase, you can just do a maintenance routine for your midsection.

In the following pages, we describe and address principal points about each of the Get-Big 10 exercises. If you're a beginner, this will serve as a primer to the first exercises you need to master, but even advanced trainers can pick up tips on how to best execute these venerable favorites.

The Get-Big 10 should be the core of any bodybuilding program. In section 2, we incorporate the Get-Big 10 into beginning, intermediate and advanced routines to help you build muscle fast.

CALVES

EXERCISE #1

Standing Calf Raises

TARGET AREA This movement hits the calves.

EXECUTION Place your shoulders under a calf machine's yoke; the balls of your feet should be directly below you on the toe block. Your stance should be approximately eight inches wide. Adjust the yoke's height so that the weight stack is raised when you are standing straight with your heels all the way down, thus maintaining pressure on your calves throughout the lift.

* Keeping your torso and legs fixed, slowly let your heels drop as far as possible.

* From that point, slowly raise your heels and push upward until you are standing on tiptoes.

* Hold for a count of two and then slowly return to the starting position.

POINTERS

* Keep your legs rigid during each set.

* Wear a lifting belt.

* Angling your heels outward places greater stress on your outer calves; angling them inward targets your inner calves.

QUADS

EXERCISE #2 Squats

TARGET AREA This "King of Exercises" primarily works the quadriceps, which are the body's strongest muscles. Your glutes and lower back also enter in, and muscles such as your abdominals and hamstrings serve as stabilizers.

EXECUTION Duck under a barbell that's been placed on a squat rack. Rest the bar as high as you comfortably can across your trapezius. Step away from the rack. Adopt a stance where your feet are about nine inches apart, and point your toes slightly outward. (Throughout the movement, make sure your knees point in the same direction as your toes.) To help keep your back upright, fix your gaze on a spot--a few feet above you--on the facing wall. Your spinal erectors should be flexed and your shoulders pulled back.

* Maintaining an upright position as much as possible, slowly descend until your thighs are parallel or slightly below parallel to the floor. (You will not be able to keep your back absolutely upright, but forward bending should be minimal.)

* From the bottom position, don't bounce your way into the ascent.

* As you start your ascent, visualize yourself driving your heels through the floor and concentrate on using the power of your thighs.

* At the top position, take a deep breath before commencing the next rep.

POINTERS

* Keep your back upright throughout the movement in order to place more stress on your quads and less on your glutes and spinal erectors.

* Always wear a lifting belt when doing squats.

* Many trainers believe that a one-inch board under their heels helps them maintain their balance and stay upright. Do not cultivate that habit, but if you have problems with balance, you can try it.

HAMSTRINGS

EXERCISE #3

Lying Leg Curls

TARGET AREA This movement works the hamstrings.

EXECUTION Lie facedown on a leg-curl machine with your knees at the edge of the padded surface and your lower ankles under the padded rollers. Grab the handles.