• MASS. Multi Anabolic Superset System

    by Coach Mike Sulewski




    MNBBC.COM’s redaction: MASS Training System, is a creation of a legendary polish coach Michał Sulewski “Michail“. It was designed on the basis of many years of serious research. Till this day, ordinary people were able to find in the Web only its fragments, unfinished versions and outlines. Being a regular resident at MNBBC.COM, Michail decided to publish the full, complete and finished version of his own system. Reading this will enable you to understand the secret of success of many prominent polish champions ( of many varied sport disciplines ) who were trained by Michał. Let us present the introduction to M.A.S.S. A browser of training phases, mesocycles, yearly cycles, specializations, individual questions/problems and a special forum, is to be launched soon.


    Origins of MASS System


    Multi Anabolic Superset System “MASS”

    The whole idea of designing this training system occurred to me after many years spent on testing various methods, their hybrids and possible combinations.
    It is a compilation of simultaneously used methods and rules of the godfather of modern bodybuilding, Joe Weider. It’s not necessarily finding the golden merit (because such thing doesn’t exist), but rather another valuable guide-post to making our training more interesting and effective. It is written on the basis of my own interpretation of “Weider’s Training Bible”.

    Main methods/ Weider’s rules applied in the construction of MASS System

    Method/Rule of Supersets
    Based on performing two exercises aimed at antagonistic muscle groups (eg. barbell curl and triceps extension). The exercise is performed either without, or just with a short break.

    Method/Rule of Combined Sets
    Based on performing supersets, but including two exercises aimed at one muscle group, for example dumbbell fly and dumbbell pullover in chest training.
    These two already mentioned methods are the core of MASS system philosophy.

    Method/ Rule of Trisets
    Three exercises for one muscle group are performed in a row, with the shortest possible break between them. This should be only temporary method, eg. while preparing for a competition. A simple example of triset: bench press, incline dumbbell press, dumbbell pullover. It totally activates the whole chest muscle group.

    In MASS, I put into practice Trisets, but combined with the help of different methods.
    -traditionally – 3 exercises for the same muscle group
    -antagonistically – 3 exercises for antagonistic group muscles eg. 1 exercise for biceps, 2 exercises for triceps
    -segmentally – 3 exercises for muscle groups close to each other and strictly cooperating, eg. chest, shoulders and triceps.
    -Non-segmentally - 3 exercises for distant muscle groups, eg. thighs and shoulders (such configuration is used especially in specialistic programs targeted on specified sport disciplines

    Giant Set Method
    One is supposed to perform 4-6 exercises for one, particular muscle group, with the shortest possible breaks between them. It is used to exhaust and stimulate muscles to the maximum. This one should be used only periodically, as after such training, body needs a longer time to regenerate. It causes rather increasing the endurance of muscles than gaining mass.
    In MASS I applied giant series combined with the help of various methods – analogically to triset method.

    Pyramid Training Rule/ Method
    It means starting with light weight and doing many repetitions. In each set the weight increases and the number of repetitions decreases correspondingly.

    Drop Set Method.
    You do as many repetitions with the weight as you can, than reduce the weight by 10-20% and perform another maximum number of reps. The whole number of reps performed this way is considered one set.

    Inserting Rest Breaks Inside The Set Method
    Similarly to the previous one, you try to do as many reps as you can BUT the weight stays the same. For instance, we do 6 reps of bench press, than put the barbell back on the rack and rest 15-45 seconds. Next, we do another 2-4 movements. Such procedure is supposed to be repeated 2-3 times in one set.


    Preliminary Fatigue Method
    It is based on preliminary fatigue of large muscles with isolation movements in order to achieve even bigger fatigue after performing compound movement ( even though the weights are relatively lighter in the latter ones). For example, doing isolation movement like seated leg extension before squats. This protects your joints.

    Method of Muscle Disorientation
    The condition of continuous progress is not allowing your body to achieve the state of being used to certain training program. Such muscle adaptation should be mostly avoided. To make muscles grow, we must expose them to changeable tension. If the exercises, number of sets, reps and tangles of pulling on high (cable) pully are being constantly varied, muscles cannot adapt and get used to the tensions to which they are exposed .

    Quality Training Method
    Here, you gradually reduce the length of the break between sets but still, you don’t change ( in fact, you may even increase) the number of reps.

    Variation of Training Forms Method
    Combining typical mass-building exercises with isolation movements (which do influence muscle quality and separation) in one special training scheme. In practice, it means designing training program consisting of various exercises, methods which work best for the particular person.
    This method is an inseparable element of almost 80% of all the programs written on the basis of MASS.


    MASS System – for whom?

    MASS System was created for everyone who wants to build and shape his body in the most effective way.
    Aren’t (frequently) combined series reserved only for advanced bodybuilders with long training practice?
    Applying frequently combined series in MASS programs is nothing other than mini training circuits consisting of 2 and more ‘stations’/ exercises. Circuit training, as we all obviously know, is dedicated to every level of experience and training practice. It’s used both by beginners and contestants of many sport disciplines in the some phases of preparation for contest.


    Universality of MASS

    No matter, whether you’re beginning your adventure with training, or you’ve already spent couple of years working on your muscles.
    MASS is supposed to achieve all possible, basic training targets. So, regardless of what you want to achieve: gain muscle mass, increase strength, endurance or finally lose fat – you’ll find something you’ll consider effective.
    Time limits don’t really matter, too. In the frames of MASS, there are effective programs even for people suffering from the lack of time. All you have to do is find two days in a week for training.
    The same applies to those who lack equipment. There are trainings for ‘full equipment’ option when you have fully equipped gym/fitness club at your disposal, as well as versions where only free weights. To the absolute minimum, which means a pair of dumbbells.


    Cycle Training in MASS

    You may train with the MASS System all year long, as it enables to accomplish almost every possible training target. Beginning with typical strength-orientated cycles, through dynamic force, gaining muscle mass, to working on local strength endurance, muscle density and definition.
    In Cycle Training MASS section, there will be systematically posted new suggestions of training mesocycles designed on the basis of MASS programs combined with each other, taking final target (mass, strength, definition, endurance etc) into consideration.


    Priority Trainings / MASS specializations

    Apart from elementary training specializations like, mass, definition etc. MASS System provides you with programs helping to achieve more precised targets.
    The most basic of them are specializations among such muscle groups as for instance: arms, chest, thighs, back, etc.
    We’ll provide you also with Specializations in terms of particular sport disciplines, précised training periods throughout the year, eg:
    - muscle-strength base, general preparation for martial arts (MMA, Kick-box, etc)
    - muscle-strength base, general preparation for team sports (basketball, football, etc)
    - muscle-strength base, general preparation for dynamic, individual sports (tennis, athletics)
    - etc...

    I strongly encourage you to monitor actualizations also in this section.

    Enjoy the training and I wish you permanent effects.