Little advice on a mass-building split....

[RGS83]

Humm... ok, sounds good... like we're on the same page
You still got me beat by total sets however
But time is a big issue aswell, working odd shifts, and University :s

No to hijack or anything... it would help me, and might be useful empirically, if you would give a quick critique of a sample workout (off top of my head):

Chest:
DB press- 4 sets, (6-8 rep)
Incline DB press- 4 sets, (6-8)
Flies- 3 sets- (10-14)
**maybe i should lower inital sets, and add flat some BB press too??

Bicep:
Stand BB curl- 4 sets, (6-8)
Stand BB Hammer Curl (I use my Tri bar)- 4, (8-10)
...then DB curl, or DB preacher/ concentration curl

Tricep:
CG BP- 4 sets (6-8)
Skull Crushers (tri bar)- 4 sets, (6-8, or 8-10)
DB Tri Extensions - 3 sets, (12-14)



Man I duno how you did it! I'm looking at a workout from before, I did ALMOST the same number of sets, but did only 2 muscle groups, and it took between 1h10 - 1h30... to add a whole other muscle group would be huge.

-In your guys opinions, how many exercises should you do per muscle group... is 3 enough, should I aim for much more a variety? (obviously switch it up every once and a while)... You said in summer you change it up...
-how many sets/reps do you guys feel is needed for an effective workout... (not over train, not waste of time, and not just going through the motions anymore either)


(I don't know what karma is or does, but people seem to like it, so I'll give it... you've been very helpful - Thanks)

 

[Chi town]

Chest:
DB press- 4 sets, (6-8 rep)
Incline DB press- 4 sets, (6-8)
Flies- 3 sets- (10-14)
**maybe i should lower inital sets, and add flat some BB press too??

Bicep:
Stand BB curl- 4 sets, (6-8)
Stand BB Hammer Curl (I use my Tri bar)- 4, (8-10)
...then DB curl, or DB preacher/ concentration curl

Tricep:
CG BP- 4 sets (6-8)
Skull Crushers (tri bar)- 4 sets, (6-8, or 8-10)
DB Tri Extensions - 3 sets, (12-14)



Man I duno how you did it! I'm looking at a workout from before, I did ALMOST the same number of sets, but did only 2 muscle groups, and it took between 1h10 - 1h30... to add a whole other muscle group would be huge.

-In your guys opinions, how many exercises should you do per muscle group... is 3 enough, should I aim for much more a variety? (obviously switch it up every once and a while)... You said in summer you change it up...
-how many sets/reps do you guys feel is needed for an effective workout... (not over train, not waste of time, and not just going through the motions anymore either)

3 exercises each is OK if hittin em 2x a week. Just don't do the same thing 2x a week. For example, the 2nd time u hit chest try this:
Incline widegrip BB 4x6-8
Cross-overs 4x8-10
Incline flyes 3x10-12
For tris I'd throw in something at the end w/ a reverse or vertical grip...one hand reverse pulldowns or one hand rope pulldowns (doing the one hand method really isolates the tris)
In the summer I'll cut my workouts down to 8-10 total sets on majors and 6-8 total sets on minors with some drop sets on both (still 2x a week) The best investment I made was on a stopwatch to hang around my neck. By monitoring your rest periods, you'll get done much quicker...less jaw-jackin...LOL

 

[RGS83]

HA! i REALLY should get one of those..!

humm... i hear ya, change it up the 2nd time around..
My only problem, is that I workout at home - so I'm limited in some aspects.
(pulldowns and such)
In the near future I MAY have a home gym (machine/cables) as well, that I could do for the 2nd round of the group, but as it stands just bench, bars and free weights.

during the summer months, how many exercises do you do? - seeing that you hit it twice a month aswell?

...this is going to sound dumb, but what's a drop set? ..to faileur?

 

[Chi town]

during the summer months, how many exercises do you do? - seeing that you hit it twice a month aswell?

...this is going to sound dumb, but what's a drop set? ..to faileur?

Same # of exercises in the summer, just fewer sets. A drop set is also called a strip set. For example: on last set of DB curls do your reps to failure, then go to a weight that's about 40% less and crank those bitches out!! Another method is called "down the rack"...awesome finisher: Db curls w/ 50lb, then 35 lb, then 20 lb, then 10 lb. By the time u finish w/ the 10's you'll wanna cry!!
If u work out at home u should build a chin up bar and dip rack...both attached to a strong all in your basement or garage.

 

[RGS83]

Chi, what are you stats??

I mean MAYBE it's because I haven't worked out in over a month, but i just tried to hammer out my chest and tri day... chest went well... tri's were BRUTAL!
I duno how you work them hard after killin your chest! :s

I'm such a weak, wimpy man now!.... maybe the 5x5 i was doing was working

 

[Chi town]

Chi, what are you stats??

I mean MAYBE it's because I haven't worked out in over a month, but i just tried to hammer out my chest and tri day... chest went well... tri's were BRUTAL!
I duno how you work them hard after killin your chest! :s

I'm such a weak, wimpy man now!.... maybe the 5x5 i was doing was working

I'm 5'9" 225 lbs...about 15% bf (obviously not cutting right now...LOL)
Maybe try doing chest, then bis, then tris if u wanna hit it 2x a week. Putting bis in the middle gives your tris a rest. If you're just gettin back into it tho, u should maybe just hit everything once a week til u get some strength back.
Just be patient...your srength and weight will all come back.