Professional Documents
Culture Documents
IFBB Pro Ryan Hughes
The right of Ryan Hughes to be identified as author of this work has been asserted by him in
accordance with sections 77 and 78 of the Copyright, Designs and Patents Act of 1988.
All Rights reserved. No part of this publication may be reproduced, stored in retrieval system,
copied in any form or by any means, electronic, mechanical, photocopying, recording or
otherwise transmitted without written permission from the publisher. You must not circulate
this eBook in any format.
This eBook is licensed for your personal enjoyment only. This eBook may not be resold or given
away to other people. If you would like to share this book with another person, please
purchase an additional copy for each recipient. If you are reading this book and did not
purchase it, or it was not purchased for your use only, then please return to
www.BlastTrainingSystem.com and purchase your own copy. Thank you for respecting the hard
work of this author.
Find out more about the author and upcoming works online at www.BlastTrainingSystem.com
or by visiting www.facebook.com/MensPhysique and following @ryanphughes on Twitter.
*Always consult a healthcare professional before beginning any new diet or training regimen. A
licensed nutritionist or healthcare professional did not construct this product. By using the
program outlined in this eBook, you are doing so at your own risk and the author shall not be
held accountable for any health related or non-health related issues.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Table of Contents
The Premise ................................................................................................... 4
Blast Training for Mass - BLACK EDITION ........................................................ 5
Using The Program ......................................................................................... 6
Blast for Mass Diet - BLACK EDITION .............................................................. 7
Bulking Technique - BLACK EDITION ................................................................ 8
Blast for Mass Supplementation - BLACK EDITION ......................................... 13
Blast for Mass Workouts - BLACK EDITION .................................................... 15
Blast Workouts - Chest Blast ....................................................................... 16
Blast Workouts - Back Blast ........................................................................ 19
Blast Workouts - Shoulder Blast .................................................................. 22
Blast Workouts - Arm Blast .......................................................................... 25
Blast Workouts - Leg Blast .......................................................................... 28
Blast Workouts - Abs and Calves Blast ......................................................... 31
Blast for Mass Foundations - BLACK EDITION ................................................ 33
Foundations Workouts - Chest ..................................................................... 34
Foundations Workouts - Back ....................................................................... 35
Foundations Workouts - Shoulders ............................................................... 36
Foundations Workouts - Arms ....................................................................... 37
Foundations Workouts - Legs ....................................................................... 38
Foundations Workouts - Abs and Calves ....................................................... 39
Blast for Mass MAXXED WORKOUTS .............................................................. 40
MAXXED Workouts - Chest ............................................................................ 41
MAXXED Workouts - Back ............................................................................. 42
MAXXED Workouts - Shoulders ...................................................................... 43
MAXXED Workouts - Arms ............................................................................. 44
MAXXED Workouts - Legs .............................................................................. 45
Closing Remarks .......................................................................................... 46
Blast for Mass Products ............................................................................... 47
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
The Premise
I am including this section again for all of you trying the Blast Training System for the first
time. This style of training can be applied to both males and females looking to take their
workouts to another level. The system is built upon the concepts of strength/hypertrophic
training, volume training and muscle confusion. Here are the basic principles of my Blast
Training System; I like to call these the "Boom, Burn & Blast." These three aspects make up
the workouts. They can be included in a variety of different styles, exercises and times
throughout the workouts. Lets take a look...
"Boom" - This is basically the strength or heavy aspect of the workout. Each workout will
contain at least one exercise where you will be trying to go for heavier weight or an increasing
weight, to elicit the breakdown of muscle tissue. Blast Training is not to be performed using
lighter weight, rather increasing volume while still using a challenging weight!
"Burn" - The burn is the endurance or pump stage where volume training is incorporated. It is
immensely important to pump as much blood to the targeted muscle group while training.
However, sometimes it just doesn't happen when lifting heavy. Therefore, I wanted to include
an aspect in each workout to ensure a pump is achieved.
"Blast" - This is my favorite portion. This is an all out hellacious set, exercise or period of
time during the workout. Some of you have seen these aspects in the blast routines posted on
my blog and have given great feedback on them. This incorporates an abnormal training style
to shock the targeted muscle group.
When you’re done a workout from my Blast Training System, your body will not know what hit
it. I basically took all of my favorite aspects of training and figured out a way to put them all
together in an unorthodox, yet effective training style. Each workout will include a "Boom, Burn
& Blast" element, however the order and way in which they are included will change. This just
adds to the challenge and the confusion. The best part is, this training style can be
incorporated into virtually any scenario. Fat loss, muscle building, endurance, it doesn't
matter. Obviously, we are focusing on building lean muscle mass with Blast for Mass: BLACK!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass introduced us to a new way to further incorporate everything you need to
breakdown the muscle tissue and prime your physique for growth. Now, we are going to take
things a step further! The idea behind this system is to fully incorporate bodybuilding style
training, strength/powerlifting training AND Blast Training for unparalleled results. Some
weeks you will be full out blasting, some weeks you will be hitting heavier weight with
moderate reps and lastly, some weeks you will be training for your full out MAXX. The overall
goal will be to add significant muscle mass to your frame without adding significant body fat.
In the following pages you will find over 25 new Blast workouts, new Blast Foundations
workouts, the all-new Blast MAXXED workouts. You will also find an exact schedule of how to
use and incorporate everything.
Are you sick of the same old workouts, day in and day out?
Are you looking to gain mass, but you can only find generic plans and programs that prove
ineffective?
Well, you can rest assured you have come to the right place. I can personally attest to this
program, as I have used the Blast workouts over the past three years to take my physique to
the next level. This training program can be used for the 12 week duration outlined and beyond
with much success.
So, without further a due, I give you the Blast for Mass: BLACK program!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
The above table should give you an exact outline of the your 12 week program to gain size. For
the Blast workouts, you can choose any workout in the section for that muscle group. For the
Blast Foundations workouts, stick to the number listed in the table above. For the MAXXED
workouts, one workout is provided for each muscle group. You may move the rest day around
to fit your schedule.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
With that being said, I am committed to putting out a quality product and giving each member
of Blast Nation RESULTS, period. Although I can’t create a custom diet for everyone purchasing
this eBook, I am providing you with a sample diet to help you pack on the size. I am also
including a unique Blast for Mass bulking technique, which is specific to this system!
Additionally, I have broken down the nutritional portion of this program a step further. I have
included a sample diet for each body type. Simply select which body type you are below and
follow that sample diet for the duration of the program.
Ectomorph – Typically tall and thin with trouble gaining weight or lean muscle tissue.
Mesomorph – Typically athletic and muscular with no trouble gaining or losing weight.
Remember, diet is KEY to the overall success of any program. If you are not eating in line with
your goal, you will not succeed. It is always best to follow a diet designed specifically for
yourself based on your specific variables. If you do not know how to put something like this
together, I can help. I have decided to give everyone who purchases any of my eBooks 50% off
my “Core Nutrition Package” on www.HughesFIT.com/Training. Hopefully this should help out
any of you who want to take the diet one step further and need custom programs made.
Simply email me at Ryan@HughesFIT.com and mention the promo code below for the
discount!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Guidelines:
- Add 100 additional calories every 2 weeks for the duration of the program for Endomorphs
- Add 200 additional calories every 2 weeks for the duration of the program for Mesomorphs
- Add 300 additional calories every 2 weeks for the duration of the program for Ectomorphs
- One (1) cheat meal per week for Endomorphs (Anything you wish for one meal).
- Two (2) cheat meals per week for Mesomorphs (Anything you wish for one meal).
- Three (3) cheat meals per week for Ectomorphs (Anything you wish for one meal).
- Cheat meals must be consumed in place of a meal after your workout (Meal 6 or 7 in sample
diet).
- Cheat meals are to replace one meal only. Eat what you wish for one meal, but be sure to still
eat the remaining six meals outlined in the sample diet.
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Blast Training System – Blast for Mass: BLACK
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*Here is a list of alternative food choices. If you are utilizing the sample diet, stick to similar
portions as outlined in the diet. These are simply some examples to help you make smart
substitutions within your every day regimen.
Protein Sources:
Turkey
Beef / Steak
Fish
Chicken
Eggs
Protein Shakes
Cottage Cheese
Greek Yogurt
Carbohydrate Sources:
Brown Rice
Oats/Oatmeal
Quinoa
Sweet Potato / Yam
White/Red Potato
Whole Wheat Pasta
Ezekiel Bread
P28 Bread products
Rice Cakes
Vegetables
Fat Sources:
Almonds, Cashews, Peanuts, Walnuts
Nuts ‘N More Peanut/Almond Butters
Egg Yolks
Olive Oil
Macadamia Oil
Fish Oils (Supplemental or actual fish)
Flaxseed/Flaxseed Oil
Avocado
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Just like nutrition, supplementation and results from supplementation are specific to the
individual. However, I am providing you all with a list of supplements I find beneficial, as well
as a sample supplementation regimen to go along with the Blast for Mass: BLACK program.
The brands, products and choices are always up to you; these are just my personal
recommendations.
Recommended Supplements:
- Creatine
- BCAA’s
- Carbohydrate Product
- Pre-Workout
- Multi-Vitamin
Optional Supplements:
- Test Booster
- Cortisol Blocker
- N.O. Product
- GH Booster
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Products:
BSN Syntha-6 Isolate
BSN CellMass 2.0
BSN Amino-X
BSN EvoTest
BSN N.O. Xplode 2.0
BSN Nitrix 2.0
Multi-Vitamin of your choice
Carbohydrate Product of your choice
How To Use:
Multi-Vitamin: as directed
Carb Product: 1-2 scoops (50g) with POST meal in sample diet
*Again, brand and product choices are completely up to you. This is my personal
recommendation.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
In the Blast for Mass: BLACK program, you will of course be utilizing the Blast Training System.
This eBook will provide you with over 25 fresh, new Blast workouts to test you both physically
and mentally. Now, we have already outlined the premise behind these workouts, but here are
some key factors to keep in mind while using this program:
• Blast workouts from the first 3 eBooks CAN be utilized in this program during the Blast
periods in the workout schedule. Grab the other eBooks with over 100 additional Blast
workouts here: www.BlastTrainingSystem.com.
• You can select any Blast workout for the given muscle group in which you are training.
Therefore, you may switch up workouts as often as you would like. Either way, the
workouts will create significant muscle confusion.
In addition to the Blast workouts, you will find new Blast Foundations workouts and you will
be introduced to the new Blast MAXXED workouts! These different types of workouts are going
to be strategically inserted for a week or two at a time, throughout the duration of the
program. The object behind this is to of course continue to create muscle confusion, but to
also include traditional, time-tested bodybuilding style training and strength/power lifting
training into the program.
In the Blast Foundations and MAXXED workouts, you will be sticking to a more traditional style
of training and workout structure. You will be shooting for increasing weight and decreasing
reps. The difference will be, because of the Blast Training, your body will respond much quicker
to this more traditional style of training. If the program is utilized properly, by the final MAXXED
week you will set all new PR’s and have increased significantly in size!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“The Deep V”
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“Build-A-Pec”
“The Oak”
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IFBB Pro Ryan Hughes
“Rock City”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Guardian”
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Blast Training System – Blast for Mass: BLACK
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“Child’s Play”
“Impossibly Possible”
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Blast Training System – Blast for Mass: BLACK
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“Custom Tailored”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Pay Dirt”
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Blast Training System – Blast for Mass: BLACK
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“Layered Cake”
“Stalemate”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Massiveness”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Moxie”
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Blast Training System – Blast for Mass: BLACK
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“Velvet”
“Popcorn”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Grind 4 Glory”
EZ Bar Curls: 8 x 8
Go heavy and get 8 sets of 8 reps.
---superset with---
EZ Bar Skull Crushers: 8 x 8
Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets.
Dumbbell Concentration Curls: 10, 10, 10, 10
Increasing weight with each set – yes, even though the reps remain the same.
---superset with---
Single-Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10
Increasing weight with each set – yes, even though the reps remain the same.
Standing Barbell Curls: 12, 12, 12 x 4
Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
---superset with---
Straight Bar Cable Pushdowns: 12, 12, 12 x 4
Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
Bench Dips: 100 total reps
Finish this one off with bench dips for 100 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Box of Joy”
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Blast Training System – Blast for Mass: BLACK
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“Globe Trotter”
“Darkest Hour”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Death by Squat”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Watch Me”
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Blast Training System – Blast for Mass: BLACK
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“ABducted”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Every so often within the program you will be directed to switch over to the Foundations
workouts. During this week or weeks you will be changing up workout style, pace and mindset.
The Foundations workouts are to be done with the following in mind:
Keep in mind, the focus of these workouts is to be increasing weight with each set and
shooting for gains in all lifts. While the Blast workouts contain a ton of volume and a non-
traditional style of training, they also prime your physique for huge gains in all lifts. This will
come to light when you are doing the Foundations workouts.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Best Lifts:
“Two”
Best Lifts:
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Best Lifts:
“Two”
Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Best Lifts:
“Two”
Best Lifts:
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Blast Training System – Blast for Mass: BLACK
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Best Lifts:
“Two”
Best Lifts:
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Blast Training System – Blast for Mass: BLACK
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Best Lifts:
“Two”
Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Two”
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Twice in the program you will be directed to switch over to the MAXXED workouts. During
these weeks you will be changing up your workout style, pace and mindset. The MAXXED
workouts are to be done with the following in mind:
• Going for your max lifts on all movements the entire week (use spotter)
• For 1RM sets, ensure you perform one complete rep. Most times, I actually perform
two reps, as the first tends to be less than ideal.
Keep in mind, the focus of these workouts is to be increasing weight with each set and
shooting for your 1RM throughout the week. This will come to light when you are doing the
Foundations workouts and REALLY shine when you hit the MAXXED workouts. Your 1RM max
should increase significantly from day one on the program.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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Blast Training System – Blast for Mass: BLACK
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Closing Remarks
I can give you the workouts. I can provide sample diets based on your body type,
supplementation programs and food options. However, I cannot do this for you. Give this
program your absolute all, day in and day out, and you WILL get results! This doesn’t mean
choose comfortable weights. This doesn’t mean snap selfies mid-workout. This means BUST
YOUR ASS!
Follow the program for at least 12 weeks for the best overall results. For even better results,
repeat the program for a second time and a total of 24 weeks (6 months). Gaining lean muscle
mass takes time. Doing a 2-3 month “bulk” will get you some results, but ideally you want to
put on significant size before switching gears and moving into a cutting or weight loss
regimen.
If you have any questions regarding this program, please check www.BlastTrainingSystem.com
for FAQ’s. You can also post questions on my Facebook Page at
www.Facebook.com/MensPhysique or tweet me @ryanphughes.
GROW TIME!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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• Enter promo code: “hughesfit” at checkout to receive an additional 10% off all Nuts ‘N
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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