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Ten Mass Building Tips
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THE BOUNCER
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BUMP GOOD POST
M
machman
Guest
I don't necessarily agree with the training strategy though (although Chris Aceto is much more
knowledgeable than me, I'm still gonna throw my .02).
Take for example the calves. Unless you are genetically gifted, this is often a lagging body part. Why is
this almost always the case? It's because most guys spend one day out of there split (1 of 5 or 4)
working legs. Most guys also train upper legs first, leaving little motivation to have a killer calf routine.
If you only did 10 to 12 sets/ week of say 5-10 reps like Chris suggests, I highly doubt your calves
look like Mike Materazzo's. My strategy has been to do about 10 reps/set on calves but only take a
10 second break between sets during 1 exercise of 5 sets (3-5 minutes between exercises). My theory
is that your calves are probably one of the most trained muscles in the body due to their constant use
for walking, running, and cardio. In order to stimulate them to grow size (instead of indurance) we must
kill them in the gym. I try to do 4 exercises of 5 sets/10reps as heavy as I freakin well can. It's been working very well for me, and I also do this twice/workout cycle --> one very heavy(to failure on the last set of each exercise) and one very light with double the reps and half the sets (never to failure)
My workout looks like this:
1: Calves(Heavy), Forearms, Abs
2: Pushing: Shoulders 1st/2nd, Chest 2nd/1st, Tris 3rd(alternating shoulders and chest each cycle of workout)
Using 8-10 sets of compound exercises for bodypart 1, 6-8 sets of single joint exercises for bodypart 2, and 4-6 sets for tris (remember you've been using your tri's throughout the previous two body parts)
3: Pulling: Back 1st/2nd, Traps 2nd/1st, Bis 3rd (again alternating order of back and traps each cycle of workout) using the same set strategy as day 2.
4: Calves(Light), Forearms, Abs
5: Upper Legs (Always as heavy as possible any 4 exercises for 5 sets of 10 reps, failing on the final set
of each exercise)
As you can see I train legs 3 of 5 days. But by using this cycle I've brought my legs up quite a bit, and
haven't sacrificed the growth of my upper body at all because I now train it smarter. The other nice
thing about this is that I look forward to my leg days. My upper body days are now the grueling ones.
Not trying to say I've got it all figured out, but this routine has been awesome for me and does not
coincide with Chris Aceto's theory at all. However, we are all different and over the last 11 years I've
been able to figure out what works well for me, and this is it, at least until I get bored of it and change it
to something else
.
Feel free to cut my theory to shreds if you like...
Cheers.
knowledgeable than me, I'm still gonna throw my .02).
Take for example the calves. Unless you are genetically gifted, this is often a lagging body part. Why is
this almost always the case? It's because most guys spend one day out of there split (1 of 5 or 4)
working legs. Most guys also train upper legs first, leaving little motivation to have a killer calf routine.
If you only did 10 to 12 sets/ week of say 5-10 reps like Chris suggests, I highly doubt your calves
look like Mike Materazzo's. My strategy has been to do about 10 reps/set on calves but only take a
10 second break between sets during 1 exercise of 5 sets (3-5 minutes between exercises). My theory
is that your calves are probably one of the most trained muscles in the body due to their constant use
for walking, running, and cardio. In order to stimulate them to grow size (instead of indurance) we must
kill them in the gym. I try to do 4 exercises of 5 sets/10reps as heavy as I freakin well can. It's been working very well for me, and I also do this twice/workout cycle --> one very heavy(to failure on the last set of each exercise) and one very light with double the reps and half the sets (never to failure)
My workout looks like this:
1: Calves(Heavy), Forearms, Abs
2: Pushing: Shoulders 1st/2nd, Chest 2nd/1st, Tris 3rd(alternating shoulders and chest each cycle of workout)
Using 8-10 sets of compound exercises for bodypart 1, 6-8 sets of single joint exercises for bodypart 2, and 4-6 sets for tris (remember you've been using your tri's throughout the previous two body parts)
3: Pulling: Back 1st/2nd, Traps 2nd/1st, Bis 3rd (again alternating order of back and traps each cycle of workout) using the same set strategy as day 2.
4: Calves(Light), Forearms, Abs
5: Upper Legs (Always as heavy as possible any 4 exercises for 5 sets of 10 reps, failing on the final set
of each exercise)
As you can see I train legs 3 of 5 days. But by using this cycle I've brought my legs up quite a bit, and
haven't sacrificed the growth of my upper body at all because I now train it smarter. The other nice
thing about this is that I look forward to my leg days. My upper body days are now the grueling ones.
Not trying to say I've got it all figured out, but this routine has been awesome for me and does not
coincide with Chris Aceto's theory at all. However, we are all different and over the last 11 years I've
been able to figure out what works well for me, and this is it, at least until I get bored of it and change it
to something else
.Feel free to cut my theory to shreds if you like...
Cheers.
ROIDJUNKIE
New member
I DO!!!!!TxLonghorn said:
Just a note, I do not condone the use of tren, test, or any other anabolic.
good post bro...
listen i just got one question.... flame me if u want, but i need this explained to me.. i'm new to the more than 1g protein/lb. of body weight theory. I was recently taking in about 200g(since im about 190 lbs). of protein daily over 6 meals time. This seems reasonable, however... 400 grams does not. I'm not saying ur wrong, I just don't understand why this is so. Because I know that your body cannot handle more than like 40-50 g. at a time... so what would be the purpose of 400 g? Please respond, i'm very curious as to how this works. I understand it when related to AS... but not for everyday meal habits. Thanks in advance guys.
listen i just got one question.... flame me if u want, but i need this explained to me.. i'm new to the more than 1g protein/lb. of body weight theory. I was recently taking in about 200g(since im about 190 lbs). of protein daily over 6 meals time. This seems reasonable, however... 400 grams does not. I'm not saying ur wrong, I just don't understand why this is so. Because I know that your body cannot handle more than like 40-50 g. at a time... so what would be the purpose of 400 g? Please respond, i'm very curious as to how this works. I understand it when related to AS... but not for everyday meal habits. Thanks in advance guys.
CRAZYPITBULL
New member
Good post!
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