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Tryn2
New member
dont want to step on any toes but check this out. It was a reply to traing at another board. I have been using it and it seems to be working. But Im also "ON" right now and they may be helping growth anyhow. I usually do like a 4 day routine. With arms or shoulders added as the 4th. I also usually do 3 sets of 6-8 reps for every excersise. Ok let me know bros....I might add the gentleman who wrote this knows his shit and is acredited with national and world level powerlifting records. He critiques many lifters to better their routines....I just wanted a 2nd opinion...
" Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times week for 30 – 45 minutes of low impact as intense cardio burns muscle.
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10
Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5
Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6
Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.
I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.
these exercises are not etched in stone so if you get better esults with a different back movement for example then sub it in. do not sub for the three core movments, squats, deads and flat bench (unless you have shoulder probs, then an alternative for flat bench will work)
now if you are one of those fortuante few who can sustain high volume and still make gains then we can add a day to the routine. if this is too much volume then a 2 day split works very well. and there are some who do very well on a 2 per week training routine. "
" Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times week for 30 – 45 minutes of low impact as intense cardio burns muscle.
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10
Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5
Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6
Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.
I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.
these exercises are not etched in stone so if you get better esults with a different back movement for example then sub it in. do not sub for the three core movments, squats, deads and flat bench (unless you have shoulder probs, then an alternative for flat bench will work)
now if you are one of those fortuante few who can sustain high volume and still make gains then we can add a day to the routine. if this is too much volume then a 2 day split works very well. and there are some who do very well on a 2 per week training routine. "
