Designing Mass | Day 1

October 12, 2015


Building mass in regards to any muscle group goes beyond a great workout. A well-rounded program with specific goals in mind will help you see results more quickly. Thinking about your current program, what are your specific goals? If your goal is simply to get bigger and you use a cookie cutter program, you can expect cookie cutter results. In case you’re wondering, that’s not a good thing. Consider the general population at your current gym… A little over a week ago I discussed the common imbalance of the upper body, primarily of the shoulder region. The majority of gym-goers don’t have the genetics to grow impressive rear delts from their rows alone. If you’ve decided to improve in this respect, a program developed around overall shoulder development, foremost the rear delt, is what’s needed so take a look at this program. This is Day 1 of your new routine.


USPlabs Jack3d Dragonberry


Back, Traps and Rear Delts


Deadlift 65%x5, 75%x5, 85%x5
Yates Row 1×10, 75%x5, 85%x5


A1) Overhead Shrug 3×12
A2) Face Pull 3×12


B1) Wide Grip Pull Up (Overhand) 3×5
B2) Wide Grip Pull Up (Underhand) 3×5
B3) Straight Arm Pull Down 3×10


Rear Delt Flies 3×15 (Jettison Technique)


Coaching Notes

From Renegade Training founder John Davies


  • The greatest ‘secret’ to strength development is that there are no secrets. A balanced training plan, performed correctly, when combined with nutritious diet and a platform to improve muscular recovery places the individual in situation most likely to succeed. That said, many lack this basic foundation.

  • Compound movements rule supreme as they infer the greatest amount of muscular stimulation is the least amount of time. Squat, Push, Pull and Press.

  • Perform movements correctly to ensure the desired muscular stimulation. Use a weight you can manage rather than a weight that manages you.

  • Focus upon the eccentric of all movements. Control the weight for greater stimulation.

  • Time under tension sits at the root of muscular growth and now you know why ‘feel the burn’ actually was supported with logic.

  • Peak Contraction should be a part of every plan, where applicable.


TEAM USPlabs AJ Williams blitzing his back pre comp


TEAM USPlabs AJ Williams


Prepared by Nik Ohanian and John Davies


Follow Nik




Follow John


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Also in Training

Beach Muscle Shoulder Workout For Bigger Delts

June 06, 2017

Every day is beach season. No matter what time of year it is, the classic V-taper can help you look stronger and leaner and that physique starts with creating cannonball delts. Depending on where you’re reading this, you may not be currently experiencing beautiful 90-degree weather. However, for a moment forget about “beach season” as […]

Continue Reading

Heavy-Duty Bodybuilding Workout for Legs

April 27, 2017

Leg day; most lifters either love it or hate it.   However, the majority of us, no matter how we feel about grueling through rep after rep of squats until the need to find the nearest trash can for quick breakfast disposal, will do it anyway. One might say leg day is, “a necessary evil.” […]

Continue Reading

Modern Protein S’mores Lava Cake
Modern Protein S’mores Lava Cake

March 21, 2017

Although S’mores are usually associated with camping, at USPlabs we’ve decided these treats are too good to reserve to a single season. Marshmallow, chocolate, and graham cracker are made for each other; but, what if you added protein to the equation? We reached out to our one of our top Barbell Club members to create […]

Continue Reading