bigggdoggg
New member
what is the best routine for great mass? diet willbe perfect got that in check and cycle just need help on training. whats the best way to do it split, reps, weight. i just want the best results
changing routine for next cycle.
- Thread starter bigggdoggg
- Start date
bigggdoggg
New member
im planning on goin for a weight increase every workout/week
bigggdoggg
New member
my workout now is this but i hate it i never feel like i workout enough i want atleast 4-5 days a weeks
m-chest tri
w-back bis
f-shoulders legs
m-chest tri
w-back bis
f-shoulders legs
Chicken Legs
New member
It's all about switching it up, try new things and see what works for you the rule of thumb for hypertrophy is about 5-12 reps with over 65% of your 1rm... I'd also make sure you find out how your body needs to be trained before starting your next cycle.
bigggdoggg
New member
well i have grown but now im to the 200 point and i just need to eat eat eat more and i wanted to change up my workout. i thought about this one! what do u think.
Day one would be Monday and would be
Chest
shoulders
triceps
back width
back thickness
Day two would be wenesday and would be
biceps
forearms
calves
hams
quads
Day three would be friday and would be
chest
shoulders
triceps
back width
back thickness
(sat+sun off)
Day four would be the following monday and would be
biceps
forearms
calves
hams
quads
and so on wenesday friday monday wenesday etc.
Day one would be Monday and would be
Chest
shoulders
triceps
back width
back thickness
Day two would be wenesday and would be
biceps
forearms
calves
hams
quads
Day three would be friday and would be
chest
shoulders
triceps
back width
back thickness
(sat+sun off)
Day four would be the following monday and would be
biceps
forearms
calves
hams
quads
and so on wenesday friday monday wenesday etc.
bigggdoggg
New member
i here it works but what do u think i want to get lots of mass and ill do a little cardio to keep unwanted fat off
bigggdoggg
New member
please help
\
\
bigggdoggg
New member
do enyone have enthing to help me with this routine?
bigggdoggg
New member
i like this one better but i dont think i will do it like dc with i movement per muscle i just like how it is split. what do u guys think. or im up for some thing totaly different i like working out alot it seems i heal quick so 4-5 days a weeks wouldent be bad. please help
DAY ONE:
Chest
Shoulders
Triceps
(Stretches)
DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness
DAY THREE:
Calves
Hamstrings
Quads
(Stretches)
DAY ONE:
Chest
Shoulders
Triceps
(Stretches)
DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness
DAY THREE:
Calves
Hamstrings
Quads
(Stretches)
blackjack
card counting specialist
this one looks like your best bet. forget the back width/thickness thing. they both will come together. focus on deadlifting, chinups,and rows. do this before the forearms and biceps.bigggdoggg said:
on day three do so kind of squat: back, front, or hack. and SLDL's or pullthroughs for the hams. do these before the calf work. prioritize the big stuff then work on the little things. eat alot of protein, complex carbs, and rest. youll grow. one thing to remember when trying to add mass is not to overwork with useless single joint/isolation excercises and high rep work. less is more. the 5x5 template works really well for most.
Last edited:
bigggdoggg
New member
i have one other routine that i think i would really enjoy.
MON - Chest/Bis
Tues - Quads, Hams, Calves
Wed - OFF
Thur - Back/Traps
Fri - Shoulders/Tris
Sat - OFF
Sun - Rest or Repeat
Chest/Bis
Incline BB - *2 light warmups, 1 medium warmup* 1 heavy set til failure 8-10 range
Incline Hammer - *1 medium warmup set* 1 heavy set til faiure 8-10 range
Incline Flyes - 1 heavy set til failure 8-10 range
Cable Crossover - 1 heavy set
Incline DB curls - *1 light to medium warmup set* 2 heavy sets til failure
EZ Curl Bar - 1 heavy set til failure
Preacher curl machine - 1 heavy set til failure
Quads, Hams, Calves
Extensions - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 12-15 range
Leg Press - *1 medium warmup set* 1 heavy set til failure 12-15 rep range
Hack Squats - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 15-20 range
Lying Curls - *1 medium warmup set* 2 heavy sets til failure 6-10 rep range
Standing Ham curls - 1 heavy set til failure 6-10 rep range
Standing Calf - 1 heavy set til failure 20 rep range
Seated Calf - 1 heavy set til failure 20 rep range
Back/Traps
Hammer Pulldowns - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
BB Rows - *1 medium warmup set* 2 heavy set til failure 8-10 rep range
1 arm machine rows - 1 heavy set til failure 10-14 range
Wide Grip Cable rows - 1 heavy set til failure
Deadlifts - *1 medium warmup set* 1 heavy set til failure 6-10 rep range
DB Shrugs - 2 heavy set til failure 10 rep range
Shoulders/Tris
Smith Machine Presses - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
Seated Laterals - *1 medium warmup set* 1 heavy set til failure 12-14 rep range
1 arm side Cable raises - 1 heavy set til failure
Triceps Pushdowns - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
Skulls - *1 medium warmup set* 1 heavy set til failure 6-10 rep range
This program is all about Intensity not volume, take the muscle to failure, dont leave anything in you on your work set(s)
MON - Chest/Bis
Tues - Quads, Hams, Calves
Wed - OFF
Thur - Back/Traps
Fri - Shoulders/Tris
Sat - OFF
Sun - Rest or Repeat
Chest/Bis
Incline BB - *2 light warmups, 1 medium warmup* 1 heavy set til failure 8-10 range
Incline Hammer - *1 medium warmup set* 1 heavy set til faiure 8-10 range
Incline Flyes - 1 heavy set til failure 8-10 range
Cable Crossover - 1 heavy set
Incline DB curls - *1 light to medium warmup set* 2 heavy sets til failure
EZ Curl Bar - 1 heavy set til failure
Preacher curl machine - 1 heavy set til failure
Quads, Hams, Calves
Extensions - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 12-15 range
Leg Press - *1 medium warmup set* 1 heavy set til failure 12-15 rep range
Hack Squats - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 15-20 range
Lying Curls - *1 medium warmup set* 2 heavy sets til failure 6-10 rep range
Standing Ham curls - 1 heavy set til failure 6-10 rep range
Standing Calf - 1 heavy set til failure 20 rep range
Seated Calf - 1 heavy set til failure 20 rep range
Back/Traps
Hammer Pulldowns - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
BB Rows - *1 medium warmup set* 2 heavy set til failure 8-10 rep range
1 arm machine rows - 1 heavy set til failure 10-14 range
Wide Grip Cable rows - 1 heavy set til failure
Deadlifts - *1 medium warmup set* 1 heavy set til failure 6-10 rep range
DB Shrugs - 2 heavy set til failure 10 rep range
Shoulders/Tris
Smith Machine Presses - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
Seated Laterals - *1 medium warmup set* 1 heavy set til failure 12-14 rep range
1 arm side Cable raises - 1 heavy set til failure
Triceps Pushdowns - *1 light warmup, 1 medium warmup set* 1 heavy set til failure 10-12 range
Skulls - *1 medium warmup set* 1 heavy set til failure 6-10 rep range
This program is all about Intensity not volume, take the muscle to failure, dont leave anything in you on your work set(s)
B
B.Reel
Guest
bigggdoggg said:
I'd do the DC routine to the book. Btw, those sets are almost all done rest-pause style which is really three sets with very little rest in between THEN you jump right into an extreme stretch. I doubt anyone will undertrain if they do it right. Its great if your using gear b/c you repeat the exercises every 2 weeks and the goal is to beat whats in the log book (obviously) and you can do that week in and week out while using. Gid er done homee!
bigggdoggg
New member
i have tried to understand dc routine i dont really get it!
B
B.Reel
Guest
bigggdoggg
New member
mbut is dc program the best thing for mass? and all my goals with the cycle im goin to start?
Similar threads
