The mass workout is a great example of a workout program designed to make you stronger and bigger. The 6 to 12 reps allow your muscles to be exhausted while still getting them into shape. You must push your muscles to failure in order to grow. no exceptions. Intensity in the weight room will help take your body--and self esteem to new levels. This image is of me at 190, thats the lowest I have weighed since high school.