lowpuppy69
New member
looking to switch things up in my routine and was looking into this routine to help add some mass. any imput on this
Workout
Note: Do a short warm-up set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Biceps Curls 1 X 8 - 10 reps
Triceps Extensions 1 X 8 - 10 reps
Weighted Pull-ups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 1/2 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps… but not even ONE more. I am serious! Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.
Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!
You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.
Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down.
Use lighter weight if you must. This is VERY important to your gains so don't ignore this!
Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.
Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss!
Schedule
That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:
3 Days A Week
1 on, 1 off, 1 on, 1 off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.
2 1/2 Days A Week
Workout
Note: Do a short warm-up set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Biceps Curls 1 X 8 - 10 reps
Triceps Extensions 1 X 8 - 10 reps
Weighted Pull-ups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 1/2 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.
The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps… but not even ONE more. I am serious! Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.
Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!
You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.
Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down.
Use lighter weight if you must. This is VERY important to your gains so don't ignore this!
Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.
Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss!
Schedule
That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:
3 Days A Week
1 on, 1 off, 1 on, 1 off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.
2 1/2 Days A Week
