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What Is The Most Effective 4-Week Mass Building


Workout?
Workout Of The Week
March 20, 2019 • 36 min read

What is the most effective 4-week mass building workout? Several of our forum members have put together
some effective routines to help you in your quest to gain mass. Check them out!

TOPIC: WHAT IS THE MOST EFFECTIVE 4-WEEK MASS


BUILDING WORKOUT?
THE QUESTION
Before cutting up for the summer, some of us would like to add some more quick mass to our physique.

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods,
etc.

Should one be performing cardio while trying to build mass?

Bonus Question: If you could only eat 3 foods while bulking, what would they be and why?

Show off your knowledge to the world!

THE WINNERS
1. bitterplacebo View Profile
2. TUnit View Profile
3. <Deadlifter> View Profile
3. KING_OF_SQUAT View Profile

1ST PLACE - BITTERPLACEBO


WHAT IS THE MOST EFFECTIVE 4-WEEK MASS BUILDING WORKOUT?
Everyone would naturally want to get more done in less time. No one wants to feel like they're wasting precious
time on any activity, especially the practice
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extraordinary that failure is devastation. With proper planning, however, failure will not be an option.

Building significant new mass from nothing in just four weeks is an ambitious goal and amazing feat, and as such
requires amazing efforts and planning in several different areas of one's lifestyle.

The greatest gains are facilitated by an optimal lifestyle -- creating an anabolic environment for muscle to thrive.
This lifestyle is ultimately simplified if broken down into its basic components of nutrition, rest/recovery, and
finally the workout regimen itself.

NUTRITION
In order to build new mass there needs to be a surplus of energy for the body to draw upon; you need to create
more than there was before, so you need to eat more than you did before. If diet was constant before
embarking on this four-week journey, simply eat at least 500 calories more than the previous diet.

If a consistent diet was not in place, use a metabolic rate calculator to find how many calories are necessary for
sustaining mass, then eat 500 over that number.

Another important aspect of nutrition is the quality and type of calories eaten. Be sure to get enough complex
carbohydrates throughout the day, with simple sugars reserved mostly post-workout.

Protein needs to be available at a quantity of about 1.5-2 grams per pound of body weight per day. Finally,
eating fats, the most calorie-dense macronutrient, also has its benefits and might be eaten at a rate of about 20-
30% of total calories consumed.

Eating consistently and constantly for a total of six or more times per day will allow for maximum availability of
nutrients and energy for the body to use in the growth process.

Drinking water liberally and use throughout the four weeks is also advised for assisting with nutrient
transportation and also for storage within muscle tissues, ultimately making them more massive. With the
detrimental effects that alcohol has on protein synthesis, avoiding it altogether is recommended.

REST/RECOVERY
As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we
have a lifestyle conducive of an anabolic state, they grow back bigger and stronger.

A simple and sound approach to recovery is to get at least eight hours of quality sleep every night. Another
basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental
stress takes a good deal of energy, the same energy we want to use for growing bigger.

With the high sleep, low stress lifestyle forming the basis of recovery, we can add additional activities to
enhance recuperation. For those who have the means, buying and using supplements is a good idea to
maximize the results of the four-week effort.

Recommended supplements include those of multi-vitamins, nitric oxide, proteins, branched-chain amino acids,
creatine, and hormonal support varieties. Also, for those that have the time, techniques such as stretching,
massages, and hot/cold contrast baths also aid recovery from intense training and should definitely be looked
into.
WORKOUT
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Good recovery and nutrition practices are usually not disputed. However, when it comes to organizing the most
efficient workouts, there are many different opinions and preferences. There is no best workout that is
guaranteed to always work while suiting everyone's needs.

The best we can do is analyze the mass-building question in more basic components and then design a
convincing plan that meets our requirements.

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods,
etc.

WORKOUT GOAL
Stimulate the largest quantity of differing muscle fiber types at a frequency still optimal for recovery. This simple
goal clearly outlines the path to take for greatest gains. Now all that's left is to design the specifics to reach it.

WORKOUT PROTOCOLS
1. Use many compound exercises because they recruit the most effort from muscle tissue during execution.

2. Do isolation exercises after compound movements localize blood flow, improving the amount of nutrients
able to be drawn into muscle cells.

3. Use combinations of dumbbell, barbell, and machine work to manipulate the use of stabilizing muscles.
Dumbbells require the most stability, and are therefore more difficult. At the other end of the spectrum,
machines do not require use of many stabilizing muscles, and can be easier.

By using dumbbells and barbells first, then going to machines, one may be able to target muscles more
intensely and efficiently.

4. Warm-up before each workout by doing at least two sets of an exercise for each muscle group worked that
day for 15-20 reps of 50% maximum weight.

5. Start the 4-week routine only after a period of rest to eliminate and exhaustion from previous routines. This
allows for a fresh body, primed for growth. A week is generally sufficient.

6. Perform exercises using multiple angles and grips, ensuring full development of all the bodies that the whole
muscle is comprised of.

7. Keep workouts to approximately 45 minutes or less in length. If the duration goes much over that, the risk of
the body producing more, undesirable catabolic hormones like cortisol increases.

8. Rest 60-90 seconds between each set to ensure correct intensity and that protocol 3 is met. This will also
help keep blood flowing to target muscles.

9. Maintain proper post-workout recovery techniques-stretching, protein-carbohydrate shakes and contrast


baths.

10. Follow a 2-on-1-off, 2-on-1-off routine. This allows 6 days for full recovery. Some muscles will also benefit from
indirect work in between as we'll see later in the actual routine layout. Ab work is minimized to one day to
maintain core strength, otherwise it's not an area people desire to pack mass onto.
11. Incorporate a technique called X-Rep. The basic principle is to extend a set of around 10 repetitions that went
to failure by doing about
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muscle contraction can be the strongest.

The first 10 repetitions recruits the fast-twitch muscle fibers, and then the last 5 partials cause the slow-twitch
fibers to start firing, thus stimulating a wider range than doing a plain set. It turns out to be quite an intense
and exhausting technique if done correctly. More information, and research support available at www.x-
rep.com.

12. Make use of antagonistic muscles to increase strength and blood flow while minimizing rest time.

13. When not utilizing X-Reps, use 8-12 reps per set to help keep proper form, control and maximize pumps.

WORKOUT ROUTINE

DAY 1: (ARMS/ABS) < 45 MINUTES

Exercise Reps Sets Rest


Crunch 20 1 60 sec
Ab Ball 15-20 1 60 sec
Leg Raises 8-12 1 60 sec
V-Up 10+ to exhaustion 1 X-rep 60 sec
Hammer Curl 8-12 2 60 sec
Overhead Dumbbell Tricep Ext. 8-12 2 60 sec
Preacher Curl w/ Barbell 8-12 2 60 sec
Palms-Down Grip Cable Pushdown 8-12 2 60 sec
Reverse Curls 8-12 2 60 sec
Palms-Up Grip Cable Pushdown 8-12 2 60 sec
One Arm Cable Curl 10+ to exhaustion 1 X-rep each arm 60 sec
Palm-Up One Arm Cable Pushdown 10+ to exhaustion 1 X-rep each arm Done

Click Here For A Printable Log Of Day 1.

DAY 2: (LEGS/FAREARMS) < 45 MINUTES

Exercise Reps Sets Rest


Feet Forward Smith Machine Squat 8-12 2 90 sec
Wide Foot Position Leg Press 8-12 2 90 sec
Barbell Lunges 8-12 1 regular, 1 X-rep 90 sec
Seated Leg Curl 8-12 2 60 sec
Leg Extension 8-12 2 60 sec
Laying Leg Curl 8-12 1 regular, 1 X-rep 60 sec
Hack Squats 10+ to exhaustion 1 X-rep 60 sec
Standing Calf Raises 8-15 4 w/liberal X-reps 60 sec
Reverse Wrist Curls 8-12 1 regular, 1 X-rep 60 sec
Wrist Curls 8-12 1 regular, 1 X-rep Done
Click Here For A Printable Log Of Day 2.

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DAY 3: (REST)

DAY 4: (CHEST/SHOULDERS) < 45 MINUTES

Exercise Reps Sets Rest


Wide-Grip Incline Smith Bench 8-12 2 60 sec
Wide-Grip Flat Bench 8-12 2 60 sec
Wide Dips 8-12 1 regular, 1 X-rep 60 sec
Narrow-Grip Flat Bench 8-12 2 60 sec
Cable Flyes 8-12 1 regular, 1 X-rep 60 sec
Dumbbell Military Press 8-12 2 60 sec
Upright Row 8-12 2 60 sec
Front Deltoid Dumbbell Raise 8-12 2 90 sec
Front Deltoid Barbell Raise 8-12 2 60 sec
Incline Side Deltoid Dumbbell Raise 8-12 1 regular, 1 X-rep 60 sec
Front Deltoid Cable Raise 8-12 1 regular, 1 X-rep 60 sec
Side Deltoid 10+ to exhaustion 1 X-rep Done

Click Here For A Printable Log Of Day 4.

DAY 5: (BACK/CALVES) < 45 MINUTES

Exercise Reps Sets Rest


Dumbbell Bent-Over Rows 8-12 2 90 sec
Wide-Grip Palm-Forward Pulldown 8-12 2 90 sec
Pullovers 8-12 2 90 sec
Wide-Grip Pulldown Reverse Grip 8-12 1 regular, 1 X-rep 90 sec
Seated Cable Row 8-12 2 90 sec
One-Arm Dumbbell Row 8-12 1 regular, 1 X-rep 60 sec
Seated Calf Raises 8-15 3 60 sec
Standing Calf Raises 8-12 3 60 sec
Maximal Weight Standing Calf Raise Only X-reps 1 X-rep Done

Click Here For A Printable Log Of Day 5.

DAY 6: (WELL-EARNED REST)

DAY 7: (START THE CYCLE BACK AT DAY 1)

WORKOUT RESULTS
I've followed a similar protocol and gained approximately 8 pounds or more in the 4 weeks before the spring
break of 2006. Hopefully, this approach can work for others and those who follow it will see similar mass gains.
However, after following any unsuccessful workout regimen, it's important to at least analyze the experience and
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CARDIO

Should one be performing cardio while trying to build mass?

Cardiovascular activities should be avoided, at least for the 4-week bulk. The main benefits of cardio are fat loss
and maintaining a healthy heart and lungs, but each it not necessary when trying to bulk.

Accumulating a little fat is naturally a part of trying to gain muscle. We can never calculate precisely the number
of calories we must consume to keep our body anabolic, without some being stored as fat.

This is why the fat is expected to be taken care of afterward. The other beneficial properties of cardiovascular
activities can also be delayed for 4 weeks. Putting the cardio down for just a month of your life will not cause any
significant decrease in heart or lung strength.

The only cardio that may be acceptable while bulking is walking. Here, 85% of calories burned come from fat.
Anything more intense than walking, however, starts to draw calories from short term energy reserves, like those
found in muscles. This, of course, may hinder workout intensity and is not desired.

Overall, moderate walking may be fine for the month, but it will not help build muscle mass. Save more intense
cardiovascular activities for afterward. Ditching the cardio for a month will not kill anybody in terms of getting fat
or weakening the heart or lungs.
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BONUS QUESTION

If you could only eat 3 foods while bulking, what would they be and why?

There are three main macronutrients the body needs for optimal functionality. These are carbohydrates, protein
and fats. If I could only pick three foods to eat while bulking, I would first make sure I get adequate intake from
each of these three areas. For further simplicity, let's pick one food to satisfy each one macronutrient.

CARBS: OATMEAL
Provides good complex carbohydrates necessary to fuel workouts and pumps.
Has a low glycemic index, so it's less likely to be stored in fat.
The low GI, also makes it possible to eat every 2-3 hours without wreaking havoc on insulin levels.
Contains a good deal of fiber to aid digestive system and waste removal.
Oatmeal can be purchased in packets, with the proportions conveniently pre-measured.
It is easy and quick to prepare if a microwave is available.
Can be watered down a little, bottled and eaten on the go.
Some oatmeal's in packets contain some simple sugars which may be desired for post workout nutrition.

PROTEIN: EGG WHITES


They are pure protein in one of its most biologically available forms.
Conveniently comes in a pasteurized, liquid form. No cooking necessary and easily digestible.
One drawback is that it does taste pretty lousy alone, but combined with oatmeal before or after cooking
makes it bearable.

FAT: CHEESE
Contains a lot of calories from natural fats.
Has a high casein protein content. This kind of protein is more slowly digested compared to other forms. The
benefits of this are a more sustainedFITNESS
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Good to eat before sleeping. Food is not normally available while sleeping, but a high protein and fatty meal
like cheese before bed may result in a more prolonged, anabolic rest.

To sum things up, count on keeping as many things outside of the workout as basic and simple as possible. Also
make sure to reserve as much energy possible exclusively for the workout and lifestyle that we so meticulously
planned. Finally, it's simply a matter of reaping what you sow.

2ND PLACE - TUNIT


THE MOST EFFECTIVE 4 WEEK MASS BUILDING WORKOUT
Before cutting up for the summer, some of us would like to add some more quick mass to our physique.
Everybody wants an aesthetically pleasing physique, especially when the summer comes up. People simply
want to look good at the beach.

However, the months prior to the summer is when a lot of work must be put in to reach that level. Bulking must
be done for a long period of time followed by a cutting phase.

I would actually suggest that the first 1-2 months of the bulk be a "dirty bulk," that is, eating everything you can
get your hands on and that the last 2+ months of the bulk be a "clean bulk" in which only healthy foods are
eaten, just in large amounts. Therefore, this four week phase will be referred to as a clean bulk.

KEYS TO A PRODUCTIVE BULKING PHASE


FOOD
During the bulking phase, 6-8 meals per day and 1.0-1.5 gallons of water daily will suffice. Even the most
effective mass building workout will do nothing if your diet is not up to par. In order to grow, you must have a
caloric surplus, that is, you must consume more calories than you expend.

As a general rule of thumb, eating 500 more calories than you expend will help you gain approximately 1 pound
of bodyweight per week. Eating 1000 more calories than you expend every day will make you gain about 2
pounds of bodyweight per week. Any more weight gain than that and you are looking at a disadvantageous
muscle to fat gain ratio.

One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight.

Very good protein sources include:

Chicken
Lean steak
Lean beef
Pork
Cottage cheese
Milk

Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth.

Complex carbs such as rice, pasta, whole wheat bread, muesli, granola and oatmeal should be ingested for
maximum effect. The often forgotten variable to a balanced diet is healthy fat. Concentrate on eating enough
flax seed oil, fish oils, and nuts such as almonds.
SUPPLEMENTATION
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Before your last four weeks of bulking, you should cease Creatine and Nitric Oxide supplementation for about 3
weeks if you are doing so already. By reintroducing the supplements during your last 4 weeks, you are able to
make some quick gains once again.

xtend

During the four weeks, I would recommend using Creatine Ethyl Ester both pre- and post-workout, megadosing
an amino acid drink such as SciVation Xtend to enhance recovery and muscle growth, a product such as BSN
NO-Xplode pre-workout for energy and "the pump," whey protein post-workout and throughout the day, and a
multi-vitamin to maintain general health.

As for the whey protein, I would use anywhere from 6-12 scoops per day during the day when not eating a meal.
Dr. John Berardi, during a bulking phase, said that he mixed 10 scoops of whey protein with water and just drank
it throughout the day. Optimum 100% Whey is what I would recommend as your whey protein source.

Sample Supplementation for 4 Weeks of Bulking: (Only use this for the 4 Weeks)

Upon Waking - 1-2 scoops of whey, multi-vitamin


Between Meals - 1-2 scoops of whey
Between Meals - 1-2 scoops of whey
Pre-Workout - Creatine Ethyl Ester, 4 scoops SciVation Xtend and BSN NO-Xplode
During Workout - 4 scoops SciVation Xtend
Post-Workout - 1-2 scoops of whey + fast-acting carbohydrate source such as dextrose/maltodextrin, 4
scoops SciVation Xtend, Creatine Ethyl Ester
Before Going To Bed - 1-2 scoops of whey or casein protein (cottage cheese is good as well)

Note: you can substitute other products of the same type. The above products are just recommendations.

SLEEP
An often forgotten component of gaining mass is rest and recovery in the form of sleep. While you sleep, your
body is able to rest and recover, and consequently grow. Concentrate on getting about 8 hours of sleep daily.
Getting enough sleep will do wonders for your recovery ability and will help you to hit the next workout with
more intensity.

WORKOUT

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods,
etc.

As always, different workout routines are needed for beginners, intermediates and advanced lifters. In this case,
it is primarily because basic hypertrophy methods will work well while for advanced trainees, shock methods can
be employed to stimulate extra growth.

Compound movements would be used to ensure maximum possible growth. Beginners aside, I would use a
method which involves creating an impression that a lot of mass has been built in addition to whatever mass you
gain. This is done by increasing width in the shoulders, increasing the size of the traps, and increasing the width
of the lats.

BEGINNER WORKOUT ROUTINE


Beginners will respond to almost anything. However, optimal results for beginners can be achieved in the 10-15
rep range, which is the focus of this routine.
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WEEKS 1-4

Monday - Rest 2 Minutes Between Sets

Full Squats - 3 Sets x 10-12 Reps


Leg Curls or Snatch-Grip Deadlifts - 3 Sets x 10-12 Reps
Calf Raises - 3 Sets x 10-12 Reps
Bench Press - 3 Sets x 10-12 Reps
Bent Over Rows - 3 Sets x 10-12 Reps
Military Press - 3 Sets x 10-12 Reps
Chin-Ups - 3 Sets x Max Reps

Click Here For A Printable Log Of Monday.

Wednesday - Rest 90 Seconds Between Sets

Squats - 3 Sets x 12-15 Reps


Deadlifts - 3 Sets x 10-12 Reps
Calf Raises - 3 Sets x 10-12 Reps
Incline Bench Press - 3 Sets x 10-12 Reps
Bent Over Rows - 3 Sets x 10-12 Reps
Barbell Curls - 3 Sets x 12-15 Reps
Triceps Extensions - 3 Sets x 12-15 Reps

Click Here For A Printable Log Of Wednesday.

Friday - Rest 2 Minutes Between Sets

Full Squats - 3 Sets x 10-12 Reps


Leg Curls or Snatch-Grip Deadlifts - 3 Sets x 10-12 Reps
Calf Raises - 3 Sets x 10-12 Reps
Bench Press - 3 Sets x 10-12 Reps
Bent Over Rows - 3 Sets x 10-12 Reps
Military Press - 3 Sets x 10-12 Reps
Chin-Ups - 3 Sets x Max Reps

Click Here For A Printable Log Of Friday.

Note: You can use different curl variations (Hammer, Dumbbell, etc.) on Wednesdays. For Leg Curls and Snatch-
Grip Deadlifts: if you do Leg Curls on Monday, do Snatch-Grip Deadlifts on Friday.

INTERMEDIATE WORKOUT ROUTINE


The Intermediate routine is a variation of a Westside template and builds a good combination of myofibrillar and
sarcomeric hypertrophy. This routine is for someone who has been training for 6 months to 1 year consistently.

WEEKS 1-4
Monday:

Bench Press - 7 Sets x 5 Reps (2 Min Rest)


Incline Bench Press - 4 Sets x 10 Reps (1 Min Rest)
Superset: Bent Over Rows/Wide-Grip Chin-Ups - 5 Sets x 10 Reps (2 Min Rest)
Superset: Barbell Curls/Skull
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Lateral Raises - 3 Sets x 12 Reps (45 sec Rest)

Click Here For A Printable Log Of Monday.

Wednesday:

Full Squats - 7 Sets x 5 Reps (2 Min Rest)


Squats - 4 Sets x 8 Reps (90 Sec Rest)
Glute-Ham Raises - 4 Sets x 10 Reps (1 Min Rest)
Calf Raises - 4 Sets x 12 Reps (1 Min Rest)
Shrugs - 5 Sets x 10 Reps (1 Min Rest)

Click Here For A Printable Log Of Wednesday.

Friday:

Bench Press - 3 Sets x Max Reps (around 70% of 1RM) (90 Sec Rest)
Wide-Grip Chin-Ups - 4 Sets x 10 Reps (1 Min Rest)
Military Press - 4 Sets x 8 Reps (1 Min Rest)
Superset: Front Raises/Lateral Raises - 4 Sets x 12 Reps (30 Sec Rest)
Upright Rows - 4 Sets x 10 Reps (1 Min Rest)
Superset: Hammer Curls/Dips - 4 Sets x 10 Reps (45 Sec Rest)

Click Here For A Printable Log Of Friday.

ADVANCED WORKOUT ROUTINE


This routine would be for someone who has been training for at least 1-2 years consistently. It will put on a lot of
mass during the four weeks, as well as create an impression of even more mass due to the emphasis placed on
the shoulders and traps. The chest and shoulders are not being "blitzed" completely on Monday and Thursday
so doing arms and back the next day will be fine.

WEEKS 1-4
Monday - Chest, Shoulders, Traps:

Bench Press - 6 Sets x 8 Reps (2 Min Rest)


Dips - 3 Sets x 12 Reps (1 Min Rest)
Military Press - 4 Sets x 10 Reps (1 Min Rest)
Superset: Lateral Raises/Front Raises - 4 Sets x 10 Reps (45 Sec Rest)
Shrugs - 5 Sets x 10 Reps (1 Min Rest)

Click Here For A Printable Log Of Monday.

Tuesday - Legs, Arms, Back:

Full Squats - 5 Sets x 10 Reps (2 Min Rest)


Snatch-Grip Deadlifts - 5 Sets x 10 Reps (2 Min Rest)
Calf Raises - 4 Sets x 12 Reps (1 Min Rest)
Superset: Weighted Chin-Ups/Bent Over Rows - 5 Sets x 10 Reps (2 Min Rest)
Superset: Barbell Curls/Weighted Dips - 4 Sets x 8 Reps (45 Sec Rest)
Superset: Reverse Curls/Skull Crushers - 4 Sets x 12 Reps (30 Sec Rest)

Click Here For A Printable Log Of Tuesday.


Thursday - Chest, Shoulders, Traps:
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Low Incline Bench Press - 6 Sets x 8 Reps (2 Min Rest)
Dips - 3 Sets x 12 Reps (1 Min Rest)
Military Press - 4 Sets x 10 Reps (1 Min Rest)
Superset: Lateral Raises/Front Raises - 4 Sets x 10 Reps (45 Sec Rest)
Shrugs - 5 Sets x 8 Reps (1 Min Rest)

Click Here For A Printable Log Of Thursday.

Friday - Legs, Arms, Back:

Full Squats - 5 Sets x 10 Reps (2 Min Rest)


Snatch-Grip Deadlifts - 5 Sets x 10 Reps (2 Min Rest)
Calf Raises - 4 Sets x 12 Reps (1 Min Rest)
Superset: Pull-Ups/Bent Over Rows - 5 Sets x 10 Reps (2 Min Rest)
Superset: Barbell Curls/Weighted Dips - 4 Sets x 8 Reps (45 Sec Rest)
Superset: Reverse Curls/Skull Crushers - 4 Sets x 12 Reps (30 Sec Rest)

Click Here For A Printable Log Of Friday.

CARDIO

Should one be performing cardio while trying to build mass?

Since the goal is pure and quick mass in as short as time period as possible, the answer would be no. Physical
activity in general should be limited in general so that fewer calories are burned and more overall mass is
gained. Cardio will be done when "cutting up for the summer."

Cardio burns calories and in the case of a this particular 4-week cycle, you are looking for the greatest possible
caloric surplus. In other scenarios however, for example a longer period of time in which you have more time to
gain mass, cardio should be used to minimize fat gain.

However, during the 4-week cycle, you can play pick-up basketball or engage in some type of yoga, kick-boxing
or martial arts once or twice per week if you so desire.

BONUS QUESTION
If you could only eat 3 foods while bulking, what would they be and why?

1 STEAK
Steak is the ultimate bulking food for a bodybuilder. It has 23 grams of protein per 4 ounces and the 0 grams of
carbohydrates. Generally, try to get a lean cut because the fat content can be high sometimes (up to 20 grams
of fat per 4 ounces).

Steak has relatively high amounts of iron, Vitamin B, and even some Creatine - all of which are useful
commodities in one's diet. Filet mignon is one of the best steak choices. Combine it with some complex
carbohydrates such as rice and you will have a high-calorie, balanced meal.

2 OATMEAL
A perfect complex carbohydrate choice for breakfast, lunch or even dinner. Oatmeal has a low Glycemic Index
(GI), which means that the60+
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Further, oatmeal has 67 grams of carbohydrates and 13 grams of protein per 100 grams which provides an
excellent balance for a breakfast or lunch meal. Try to combine the oatmeal with a good protein source such as
egg whites.

3 CHICKEN
Chicken is one of the leanest protein sources available. Chicken allows you to build muscle as there are
approximately 23 grams of protein, 0 grams of carbohydrates and only 1 gram of fat per 100 grams of chicken
breast.

Just make sure than the chicken is boiled and not fried, because frying chicken adds a lot of unwanted and
unhealthy fat. Combine chicken with some rice or pasta, and some salad with dressing (flaxseed oil is an
excellent alternative) for a well-balanced meal of protein, carbohydrates and healthy fat.

3RD PLACE - <DEADLIFTER>


THE MOST EFFICIENT TRAINING FOR SOLID MASS IN 4 WEEKS
Warning: Side effects of this program include serious bulking up and unsurpassed muscle growth and potentially
more women staring at your physique.

When it comes to building more muscle or shredding the fat one has to plan carefully his goals in order to
achieve maximum results from his efforts. Summer is closing up and most of the guys in the gym are beginning
or currently on, their "cutting" phase.

Normally this is the period the year when one tries to shred the fat and show the world his muscles. Winter is
usually considered the best time for building mass because of the positive caloric intake that you consume.
There are those, however, that want mass so badly that they dedicate each and every moment of the year to
building muscle fibers one by one and growing like monsters.

If you are one of those guys who are passionate for serious mass or just want to use the last months before
summer to pack on the "beef" than this article is just for you.

This article contains THE MOST EFFECTIVE MASS BUILDIING WORKOUT that is going to yield results in 4
WEEKS. The purpose of this truly hardcore program is to gain SOLID muscle with minimal amount of fat. Having
in mind that summer is coming one has to be careful not to go back in his preparation because of storing
unnecessary fat.

In this program we are going to focus primarily on the training. In order to complete the program successfully
one has to do everything precisely as it is written.

TRAINING REGIMENT
Each and every workout will be based on one compound movement (e.g. Deadlift, Squat, Rows, Bench Pressing
(Close/Wide grip/Incline/Decline), Military Presses, Barbell Curls). The philosophy of this quick-result training
regimen is based on performing heavy compound movements at a great intensity. This is by far the best way to
build muscle in a month. 60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE

Each and every exercise MUST be performed in full range. Do not be tempted to use enormous amount of
weight and simply put pressure on your joints. When training try to focus at maximum. Have in mind that these 4
weeks are intense training.

For this single one month you will try to achieve something that other achieve for several months and even for a
year. Training sessions must be no longer than 1 hour. If you train for more that 1 hour your testosterone levels
drop significantly, you fatigue, cortisol levels rise dramatically, insulin drop occurs, you lose intensity. As a result
of these factors your workout simply fails.

Notes: Exception to that rule is the Leg Training Workout, where rest periods can be a bit longer. Take no more
than an hour and 10-20 minutes to complete.

TRAINING SCHEDULE

Days Primary Muscle Group Secondary Muscle Group


1 Chest Biceps
2 Legs
3 REST
4 Back Abdominals
5 Shoulders Triceps
6 REST

Do not skip training sessions. It is imperative to train at maximum intensity and use maximum poundage your
muscles can handle for the required reps.

Due to the nature of the training program and its unusual intensity one has to have at least 1-2 years of training
experience in order to be capable to fully manage this workload. Workouts involving large muscle groups may
cause overtraining because of the severity of the exercises. Be sure to recuperate fully.

Notes: The leg training involves a special technique that implies severely intense 20 rep heavy squats (Learn
more about 20 reps squat Killer Program). This program, performed right, will yield the BEST result possible, but
keep in mind that dizziness, headache and even fainting might occur if not physically prepared or if having some
health issues).

Notes: Always wear a safety belt while performing the heavy compound movements. It is imperative on the
squat and deadlift to wear a strong weightlifting belt. An injury may put you out of the gym for weeks and this by
far is the least thing you want right now.

THE WORKOUT

DAY 1: CHEST + BICEPS

Chest:

Flat Bench press - 5 sets - 14, 8, 6, 6, 3


Incline Dumbbell Press - 4 sets- 8, 6, 6, *(immediate drop set)
Dips - 3 sets - As many as possible (use additional weigh if possible)
Crossover - 2 sets- Superset with Flyes*
Flyes - 2 sets - Superset with Crossover*
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Biceps:

Barbell Curls - 4 sets - 14, 10, 8, 6


Concentrated Dumbbell Curls - 3 sets - 10, 8, *(immediate drop set)
Hammer Curls - 2 sets - 10, 8

Click Here For A Printable Log Of Day 1.

DAY 2: LEGS

Squat - 3 sets -15, 15 - One Workout set only - 20 reps - MAXIMUM poundage, beyond failure (Choose
weight with which you can do approx.15 reps and attempt 20)

Hack Machine Squat - 4 sets - 14, 12, 10, 8


Leg Extension - 4 sets - 12, 12, 8, *(immediate drop set)
Stiff-legged Deadlift - 4 sets - 14, 12, 12, 8
Leg Curls- 3 sets - 12, 12, 8
Standing Calf Raises - 5 sets - 20, 14, 14, 10, *(immediate drop set)
Sitting Calf Raise - 3 sets - 12, 10, *(immediate drop set)

Click Here For A Printable Log Of Day 2.

DAY 3: REST

(rest the whole day allow full recovery)

DAY 4: BACK

Deadlift - 5 sets - 12, 12, 8, 6, 3 (Attempt max poundage for 3 reps)


Barbell Rows - 3 sets - 12, 8, 6
Weighted* Chins - 3 sets - As many as possible*
One-arm dumbbell rows - 3 sets- 10, 10, 8
Abdominal Crunches - 4 sets - As many as possible

Click Here For A Printable Log Of Day 4.

DAY 5: SHOULDER + TRICEPS

Military Presses - 5 sets - 12, 12, 8, 6, 3-4


Lateral Raise - 4 sets - 12, 12, 8 (Strict Form)
Bent Over Dumbbell Rear Delt Raise - 4 sets - 12, 8, 8, 6
Close-Grip Bench Press - 4 sets - 12, 8, 6, 6
Skull Crusher - 3 sets - 12, 8, 6
Triceps Extensions - 2 sets - 12, 10

Click Here For A Printable Log Of Day 5.

DAY 6: REST

(rest the whole day allow full recovery)

*Repeat Cycle 4 times!


After 4 times completion (24 days) take 4 days off to fully recuperate and for your muscles to fill up with
glycogen at 100%. 60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE

Mission Accomplished!

IMPORTANT FACTORS
Pay attention to the following important factors:

SLEEP
When doing the 4-week mass training regimen be sure to get AT LEAST 8 hours of sleep in a 24-hour period.

Learn more about the importance of sleep

CARDIO
No Cardio! The only cardio activity will be the warming up process 5 minutes before each workout. Intense
cardio activity has it benefits, but when doing this program it will severely decrease the positive caloric intake,
decrease energy levels, decrease glycogen levels in the muscle and liver, decrease explosive energy.

As a result of this one will not be able to handle maximum poundage and training at a maximum intensity. After
you finish this program you can resume your cardio activity.

Learn more about the importance of cardio

THINGS TO AVOID
Avoid alcohol, smoking, heavy work, stress, unnecessary activity. These factors will diminish your efforts and
results. Remember that you are trying to build the greatest amount of muscle in the shortest amount of time.

Avoid all junk foods. Proceed with a strict bodybuilding diet. You are trying to put on muscle, not fat. The
important factor here is to INCREASE your caloric intake each and every day! Every single day you must increase
the amount of calories that you consume significantly. Now Pay Attention: Get your calories MAINLY from
protein (fish, chicken breast, beef, whey protein) and complex carbohydrates (brown rice, oats).

Learn more about complex carbohydrates

STRETCHING
Stretching is important. Before each workout do some treadmill warming up for about 5 min and then stretch for
another 5 minutes. This will promote flexibility, lessen injury risk and stretch the muscle fascia.

BONUS QUESTION

If you could only eat 3 foods while bulking, what would they be and why?

1. Lean Beef

It is the probably the best protein source while bulking. It contains approx. 24 grams of protein per 100gr beef. It
is highly concentrated in vitamins, minerals and protein. Lean beef has proved to increase IGF-1 and
testosterone levels.
It also has creatine and other valuable substances. It is high in calories and has normal amounts of fat. This is the
most valuable and most important foodFITNESS
60+ PREMIUM while bulking.
PLANS,While
ONLYon the "4-WeekLEARN
$8.99/MONTH Mass Building
MORE Program" try to eat as
much beef as possible.

Learn more about beef

2. Oats

Oats are the perfect source of complex carbohydrates. They contain quality slow-releasing carbohydrates that
do not create an insulin spike and thus do are not stored as fat. In 100 grams of oats there is approx. 60 gr.
carbs, 13 gr. protein, 8 gr. fats, 6 gr. fibers.

They are very calorific and very rich in valuable nutrients such as vitamins, minerals, protein, fibers and thus are
the perfect choice for mass building season. It is the food with the biggest calories/fats ratio which is superb for
a bodybuilder.

Learn more about complex carbs.

3. Milk

Milk is considered to be one of the most anticatabolic foods. Why? Because the protein contained in milk
(Casein) takes about 5-7 hours to fully digest. As a result there is a 5-7 hours of slow but constant amino acid
release which prevents catabolism to occur.

Consuming 2-3 liters of milk per day spread throughout the 24-hour period allows you to stay anabolic 24/7!!!
This is extremely important while bulking. Milk is composed of 80% casein and 20% whey protein. It contains
water, carbs, fat, vitamins, minerals and large amounts of calcium that are beneficial for muscle growth and fat
loss. Choose skim milk because it is low in fat.

Note: If you are lactose intolerant do not incorporate milk, try cultured, dry cottage cheese instead.

REFERENCES
https://www.bodybuilding.com/fun/irontamer5.htm
http://www.teenbodybuilding.com/lemare5.htm
https://www.bodybuilding.com/fun/zaino14.htm
https://www.bodybuilding.com/fun/paul1.htm
https://www.bodybuilding.com/fun/dober4.htm

3RD PLACE - KING_OF_SQUAT


WHAT'S THE BEST 4 WEEK MASS BUILDING ROUTINE?
We all want an extra bit of mass before we slim down for a show. Building physiques is an art, and you don't
always make art for yourself alone. We make art for others as well, and I can only assume that this is one of the
many reasons why this topic was chosen.

To help make art for others on the beach, by the pool, the lake, or wherever you happen to take off your shirt.
Run through sprinklers for all I care, but look great while doing so!

THE MASS BUILDING ROUTINE


This program relies heavily on volume and diet. You will need to consume quite a bit of food when doing this
program, and sleep at least
60+8PREMIUM
hours a night. Expect
FITNESS good
PLANS, gains
ONLY for only a 4-week
$8.99/MONTH LEARNperiod.
MORE

Be sure that you know what you can handle in terms of weight without severe muscular soreness, which would
hold you back from your workouts later in the week. We can't have that when you hope to build a big frame in
just 4 weeks! Stay 1-2 reps shy of failure.

SUNDAY- OFF

MONDAY - CHEST, SHOULDERS & TRICEPS


Decline Dumbbell Press- 3x6-10
Incline Dumbbell Press- 3x8-12
Flat Cable Flyes- 2x8-12
Barbell Bench- 3x5
Seated Military Press- 2x6-10
Bent Over Dumbbell Laterals- 3x8-12
Reverse Grip One Handed pushdowns- 2x6-12
+Stretching

Click Here For A Printable Log Of Monday.

TUESDAY - BACK, BICEPS, FOREARMS


Pullups (palms facing away from you)- 3x rep maximum
Dumbbell Rows-3x 6-10
Low Pulley Rows- 2x8-12
Close-grip Pulldowns - 2x6-10
Hammer Curls- 3x6-10
Barbell Curls- 2x8-12
Wrist Roller- 2x both directions, forwards and backwards
Stretching

Click Here For A Printable Log Of Tuesday.

WEDNESDAY - LEGS & CALVES


Squat- 5x6-10
Straight-legged Deadlift- 3x8-12
Leg Press- 3x8-12
Leg Extension- 2x6-10
Barbell Shrug- 3x8-12
Calf Press in Leg Press- 5x6-10
Calf Stretch - 30-60 seconds. GROW.
Reverse Crunches -3x rep maximum
Stretching

Click Here For A Printable Log Of Wednesday.

THURSDAY - CHEST, SHOULDERS & TRICEPS


Barbell Incline Press- 3x6-10
Barbell Decline Press- 3x8-12
Dumbbell Flat Press- 2x6-10
Incline Dumbbell Flyes- 2x8-12
Dumbbell Military Press-3x6-10
Bent Over Cable Laterals- 2x8-12
Close Grip Bench Press- 3x6-10 FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
60+ PREMIUM
Stretching

Click Here For A Printable Log Of Thursday.

FRIDAY - BACK, BICEPS & FOREARMS


Barbell Rows- 3x6-10
Wide Grip Pull Downs- 3x8-12
T bar rows- 3x6-10
Chin-ups- 2x rep maximum with bodyweight
Dumbbell Shrugs- 3x6-10
EZ-bar Curls- 2x6-10
Reverse forearm curls- 3x6-10
Stretching

Click Here For A Printable Log Of Friday.

SATURDAY - LEGS & CALVES


Front squats- 4x8-12
Dumbbell squats- 3x6-10
Deadlifts- 3x3-5
Hamstring curls- 3x6-10
Dumbbell Straight-legged Deadlift- 2x8-12
One-legged Calf Raises- 2x6-10 (each leg)
Calf raise machine-3x15-20
Jackknives- 3x rep maximum
Stretching

Click Here For A Printable Log Of Saturday.

THE TIPS & TRICKS FOR THE WORKOUT

REST PERIODS

Rest periods are important because; the shorter they are (supposedly) the more you grow.1 The theory is that
you release more growth hormone and just induce more overall hypertrophy (growth). Rest periods should be
between 30-60 seconds for all sets, keep that in mind when choosing your weights the first week through.

Fatigue may set in at any point that isn't normal for your workouts, due to having to adapt to your newfound
choice in rest periods.

STRETCHING

I personally am a believer in extreme stretching. You do not need to perform the extreme stretching outlined by
Dante in DoggCrapp training, but some form of stretching after your workout for the muscles you just worked
will certainly help in recovery.

On a 6 day workout split, you'll need it!! Extreme stretching seems to add to mass levels as well, so I would look
into it if I were you! Stretching, It helps, and we need every little bit that we can get our muscular paws on.

PRE & POST WORKOUT MEALS


These are very important as they fuel you for the workout ahead, and refill your tank for some serious growth. I
believe in lots of carbs for60+
both meals, and
PREMIUM they PLANS,
FITNESS should ONLY
be HEALTHY carbs. A
$8.99/MONTH goodMORE
LEARN pre- or post-workout meal
for me usually consists of (in order of importance) oatmeal, milk, and whey protein. Adjust the macros to suit your
personal needs.

Pre-workout meals are important, because they top off the glycogen (fuel for your muscles to contract and lift)
and provide you more energy in general for your grueling workout.

Post-workout meals are important, as they indefinitely refill once more the glycogen you just used. This gives
your body what it needs right away to start growing. Your body can't grow without fuel, and this is just a big
extra helping hand!!

SLEEP!!!!!

Sleep is undeniably one of the biggest factors of growth. This is because the body emits much more growth
hormones and testosterone when sleeping than when awake, amidst other things. Get in at least 8 hours a night
(as a general rule of thumb. This doesn't apply to all people) for some serious growth.

The more sleep you get, the better, because if you get too little ... your growth hormone levels will go down. [2]
Sleep lots, grow lots!!

DIET

I think this is the hardest part of bodybuilding/power lifting/lifting in general. Getting your diet down. Eat 2-3 x
your bodyweight in grams of carbohydrates, 1.5-2 x your bodyweight in grams of protein, and .5-.6 x your
bodyweight in grams of healthy fats.

Once again, some may need more to get this done. Ectomorphs (hard gainers), you know who you are, get to
eating like a pig. On all HEALTHY food, that is.

THAT IS A GENERAL RULE!!! It doesn't apply to everyone.

If anything, you should eat more than I've listed. Spread out your foods between 6-8 meals (eat ever 2-3 hours)
and concentrate the carbs around your workout and around the morning. Try and stay carb-free on your last
meal, because those carbs will probably get stored as fat. (Because you won't be running or walking while you
sleep to burn them up).

If your gains begin to slow, add in some carbs and protein! (30-50 grams of each) That should get you gaining
again.

SHOULD ONE DO CARDIO WHEN BULKING?


Cardio!! Fun if you do it right. I personally despise conventional forms of cardio, (i.e. treadmills, recumbent bikes
and the like) so I stick to doing what I like. I love training with the heavy bag, doing strongman, and doing sprint
drills.

I never do any of this more than 2 times a week when bulking however, for fear of becoming catabolic (Going
into a state of muscle loss). Each session lasts only 20-30 minutes. So cardio is good, in moderation, and may
even help to build a few extra ounces of muscle on that big frame of yours before you start cutting down.

Good forms of cardio might be:

Boxing or any martial art performed at a quick pace


Sprint drills
Treadmill walking, running, or jogging
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Bicycling, stationary or the real thing
Strongman done at a quick pace (i.e. stone carry, yoke walk, etc.)
Jumping rope

To draw a close on the cardio subject, it is good in moderation when bulking, keeps you and your heart in
shape, and helps keep fat gains down. Use wisely, and you will go far in these four weeks.

BONUS QUESTION

Only Three Foods for Bulking? What Would You Use?

For a bulking diet, with only 3 food choices, I would choose the following foods:

LEAN GROUND TURKEY


It tastes amazing, has a lot of protein and little bad fats or carbs in it. Good for anytime of the day when
combined with carbs, or for a pre-bed meal when you don't want the carbs. Did I mention it tastes amazing?

NATURAL PEANUT BUTTER


It is VERY good when you buy the right brand, keeps you satiated (full) for longer, and the good fats help
promote more testosterone production. (Skippy no-mix natural is the most amazing peanut butter I've ever had.)

OATMEAL
Good source of clean carbs. No hooks, lines or sinkers here. Oatmeal provides a good amount of glycogen for
your hungry and growing physique. Nothing extra in here, so it won't aid your body in covering itself up with fat.
We want people to be able to SEE that art when were done, right?!

CONCLUSION

In conclusion, mass gain depends on many things. It's an orchestra of anabolic factors, if you will. Hit the right
notes, and you'll make something beautiful. Follow what I've laid down for you here, and you should add a bit in
these 4 short weeks.

Don't miss a beat! Best of luck,


Paul

REFERENCES
Rest Periods Between Sets- Dustin Parsons B.S.
Lack of Sleep Affects Hormone Levels- Dr. Joseph Marcela
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ABOUT THE AUTHOR

Workout Of The Week


Workout of the Week is where forum members are asked to answer questions about what
they think the best workouts are.
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60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
12Talha (Talha Uqabi)
Great splits for mass building but gonna follow my own routine(exercises and reps etc)

October 27th, 2016 • Report • Reply

Ossian77 (Manuel)
I did day 1 of the 1st programme. Was all right, and I have a nice soreness today. For day 2 (today) I am
going to have to modify it.
Feet Forward Smith Machine Squat = dropped. This movement is VERY unnatural. I would rather stand
with my back flat pressed against the wall, knees at 90 degrees, and hold for as long as i can (isometric).

Wide Foot Position Leg Press OK


Barbell Lunges = OK
Seated Leg Curl : DROPPED = makes the hamstring tense and stiff, kills the glutes. Leg Extension. Same
for the Laying Leg Curl.I would much rather do dead-lifts (1 or 2 sets normal, and 1 or 2 sets stiff legged)
Hack Squats 10+ to exhaustion OK
Standing Calf Raises OK
Reverse Wrist Curls and Wrist Curls: dropped. Targeting tiny muscles and bones and tendons with
heavy weight. No thanks, I would rather save my frame for a heavy set of bicep curls and bench press.
For forearm bulk and strength I would much rather do farmers walks. 70% of my body weight, say with 2
dumbbells (unless you are heavier than 120 kg it should always be possible to find 2 heavy enough
dumbbells) and walk for 20 to 30 meters. rest 2 minutes, do it again. If you are REALLY pumped, do a
third set.

August 3rd, 2016 • Report • Reply

Ossian77 (Manuel)
A quick reply to my own last post: the workouts are intense, and the "pump" is assured. The
note about catabolic effects "Keep workouts to approximately 45 minutes or less in length. If
the duration goes much over that, the risk of the body producing more, undesirable
catabolic hormones like cortisol increases." is insane. There are too many sets, and the
bodybuilding.com log does not always explain the rest between sets and between
exercises. If you add them up, plus just "walking" to the next exercise or machine, plus
maybe one warm up set when moving from one body part to the next (e.g. when all "chest"
is done and you are doing the first "shoulder" on day 3) already you go far beyond the
allotted 45', if you want to push yourself with decently heavy weights for the 8-12 range,
otherwise it becomes a "cardio with weights" mission, or an assured puke-session, neither
of which really builds mass. I do not know the best way to adjust this, fewer exercises with
same sets, longer workout, a split from 4 to 5 days to accommodate some of the
movements. I just think that 45' is almost impossible, but I am happy to hear testimonies to
the contrary.

August 5th, 2016 • Report


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