Hardcore mass program....Let me know what you guys think

[Raw1]

I have always been a one muscle group a week, low reps guy but i just got a new trainer, He is top notch but very hard to talk to, anyway heres the program he has me one...what do you guys think??

This is a mass program - NO GEAR will be taken-
MONDAY - THURSDAY

bench press 5-5
incline bench 4-8
weighted dips 3-max out
smith machine military 4-8
cable upright row 3-15
tri pushdown 3-15
DumbBell push ups 3-15

Tuesday-Friday
leg press 3-15
leg extensions 3-15
leg cur 3-15
deadlifts 5-5
pullups 3-maxout
incline dumbell curl 4-8
barbell curl close 3-maxout
barbell curl wide 3-maxout

One min breaks between,
I have been doing this for a short period of time and will say that im not that sore and havnt had any joint problems, probley because im not going as heavy as before.

I would like to hear what any of you guys think.

 

[RipStone]

When training a muscle more frequently, its not a good idea to train to failure. This is just gonna put more stress on your body and make it harder for you to recover. Aim for 1-2 reps short of failure instead.

 

[bignate73]

nothing groundbreaking. seems grounded in alot of principles, i see some 5x5 in there, some increased frequency which is good. as was mentioned before i would skip the failure and just let the increased frequency and sub maximal intensity do the work. make sure to keep progressing either in weight or reps on your dips, pullups. as for maxing out on curls and such, personally, I wouldnt do it. i would stick to breaking records on the compound movements. i didn't see any rowing in there, but see 3 seperate bicep exercises. I'd sub out some rows for one of the days of pullups, just to keep your back working in different planes. its similar to a program I use, which i loosely base around WSB principles. i rotate exercises that do the same function (rows, legs, presses, etc) but keep the frequency the same like you have. might be worth looking at.

you can check out my training journal to get an idea of how I do things and where I'm coming from.

http://www.midwestbarbell.com/totalelite/index.php?showtopic=5

 

[thelion2005]

Check your heart rate while you are doing this.

I'll bet you need no cardio.

 

[Anthrax Invasion]

You're using way too many exercises to try and add mass. There's no need for all the stuff you're using. Stick with basic compound movements. Drop leg curls and extensions, choose either incline or flat bench only, maybe keep in some dips if you choose incline, get off the smith machine, stop doing upright rows (useless and they'll screw up your rotator cuffs), drop the tricep pushdowns and pushups, no leg press - squat instead, choose one bicep isolation exercise (incline DB curls are ideal due to the stretch imposed upon the muscle during the movement when leading with your elbow) and only do it for a couple sets.

Your mass will mainly be driven by compound lifts.

Squat.
Flat Bench.
Parallel Row.
Standing OHP.
Deadlift.
Pullup.

Sub in some high pulls and/or power cleans for some trap and more back development.

 

[steig]

It looks like a good strength program to me. it could be a good mass program with the proper diet. Who is this trainer? Your program is similar to mine, I'm using the DFHT from Core magazine, there is a link to it in the 5x5 thread. The only real change i would make to the program is I would do bb squat rather than leg press followed by deadlift. it's just a classic method for size and strength.

 

[Raw1]

Wow thanks for the fast replys guys....
I feel the way you guys do about the maxing out. So im going to go with 8 or 10 reps instead of maxing out, that will keep me from reaching total failure.
I was told to do squats but one of my weeknesses is i go moderatly easy on legs, i train martial arts 4 nights a week and if my legs are to sore i have a hard time, thats why im using the press maching.

THE ROWS im doing up right rows, but can easy sub one of the days a week to do more rows instead of the pullups....
what do you thinK>?
LION....Your right man this is like cardio, i strech for 15sec per side and by then you only get 30sec rest...before this i was doing 5-5s with 3-4 min rest so it was a BIG change.

 

[bignate73]

you'd benefit more, as a martial artist from full squats with lighter weight than working on the leg press. as for soreness, stretch alot after doing them and you should be alright.

upright rows are a completely different exercise than a regular barbell, dbell or cable seated row. definitly implement a row of some sort.

 

[RipStone]

raw1- one of the best, if not The best, exercise an athlete can do is the squat. defintley make this movement part of your routine.

also- upright rows are probabaly the worst type of rowing movement there is. opt for bent over BB rows, pendlay rows, or bent over DB rows instead.

finally, you can still train heavy(1-5 reps) and not train to failure. just go 1-2 reps short of failure while going heavy.

 

[Raw1]

I messed up,I ment to put bent over rows are included on mondays and thrusdays.

As far as the squats go,,,,,,i know i should do them and might, ill keep doing lunges- i do a lot of streching and the soreness isnt a big deal but it does were those muscles down and slows me down.. I train muay thai and were your on that 6th or 7th round for the night it gets tough, but ill probley start doing them atleast once per week.

 

[HaZaRDouZ]

its been proved time and time again, for proper muscle hypertrophy adequate rest is needed. 4-5 workout days with 2 days of rest will be perfect, break up the body parts as needed, and add variety in rep schemes every 2 to 3 weeks.

 

[Anthrax Invasion]

its been proved time and time again, for proper muscle hypertrophy adequate rest is needed. 4-5 workout days with 2 days of rest will be perfect, break up the body parts as needed, and add variety in rep schemes every 2 to 3 weeks.

You don't need two days of rest. You just need to tinker with volume to increase frequency, which is usually better for hypertrophy anyway. There's no need to add a variet in rep schemes, unless you're doing it to move from lighter to progressively heavier loads, incrementing steadily.

 

[MsBeverlyHills]

I have always been a one muscle group a week, low reps guy but i just got a new trainer, He is top notch but very hard to talk to, anyway heres the program he has me one...what do you guys think??

This is a mass program - NO GEAR will be taken-
MONDAY - THURSDAY

bench press 5-5
incline bench 4-8
weighted dips 3-max out
smith machine military 4-8
cable upright row 3-15
tri pushdown 3-15
DumbBell push ups 3-15

Tuesday-Friday
leg press 3-15
leg extensions 3-15
leg cur 3-15
deadlifts 5-5
pullups 3-maxout
incline dumbell curl 4-8
barbell curl close 3-maxout
barbell curl wide 3-maxout

One min breaks between,
I have been doing this for a short period of time and will say that im not that sore and havnt had any joint problems, probley because im not going as heavy as before.

I would like to hear what any of you guys think.

one word- SQUATS!!