evryone agree this is a good workout plan for mass

[bigggdoggg]

Monday:

Bench Press 2 x 6-8
Military Press 2 x 6-8
Z-Bar Extensions (skull crushers) 2 x 10-12
im starting a new diet and routine what u think?
Wednesday:

Pull-Up 3 x 6-8 (use assistance.or weighted belt if needed)
T-Bar Row 2 x 6-8
Standing Alternating Dumbell Curl 2 x 10-12

Friday:

Squats 4 x 5-20 (I start with a 5 rep heavy set and lower the weight, ending with a 20 rep set)
Leg Curls 2 x 10-12


Add each of Abs, Calves, Forearms somewhere, or add them to all three workouts if you want

 

[pullinbig]

Monday:

Bench Press 2 x 6-8
Military Press 2 x 6-8
Z-Bar Extensions (skull crushers) 2 x 10-12
im starting a new diet and routine what u think?
Wednesday:

Pull-Up 3 x 6-8 (use assistance.or weighted belt if needed)
T-Bar Row 2 x 6-8
Standing Alternating Dumbell Curl 2 x 10-12

Friday:

Squats 4 x 5-20 (I start with a 5 rep heavy set and lower the weight, ending with a 20 rep set)
Leg Curls 2 x 10-12


Add each of Abs, Calves, Forearms somewhere, or add them to all three workouts if you want

there is little posterior core work being done. leg curls are a poor sub here. add reverse hypers, pull thrus, glute ham raises, 45° hypers, hyper extensions, dimel deads, etc... instead.

also since you looking to gain mass you left out the best mass builder out there; dead lifts.

plus doing a 20 rep squat set after doing the other sets may be a bit much. do one or the other. 4 tough sets is over kill.

good luck. once you get set post your routine and keep it updated in the journal section so we can folow along. might be a good place for you to see how some others train as well.

 

[putin]

You think 4 sets of squats is enough for a workout? My legs wouldnt even be sore, it would feel more like a warm up to me.

 

[GymLift]

You think 4 sets of squats is enough for a workout? My legs wouldnt even be sore, it would feel more like a warm up to me.

I'm guessing here, but maybe you need heavier sets.

 

[putin]

I'm guessing here, but maybe you need heavier sets.

Wouldnt be enough for me.

 

[iron addict]

Then you don't know how to squat intensely. 4 HEAVY sets of squats should beat you into submission no matter what the rep range.

If you think otherwise, you have been fooling yourself that you lift hard. You will not find a vet here that will not tell you that 4 ALL OUT sets of squats should absolutely floor you.

Iron Addict

 

[string_bean00]

I think four heavy sets is too much, 2-3 is killer.

 

[Vennom96]

You can only try it and see what works for yourself. Everyone is different. If I did that routine my body would laugh at me and shrivel up.

 

[bigggdoggg]

well im looking for a routine im up for enything. that just was a example fromanother post. please help i want to gain mass fast and hard

 

[pullinbig]

well im looking for a routine im up for enything. that just was a example fromanother post. please help i want to gain mass fast and hard

page 6 of the deadlift sticky has a nice one to start with.

 

[inked1]

Then you don't know how to squat intensely. 4 HEAVY sets of squats should beat you into submission no matter what the rep range.

If you think otherwise, you have been fooling yourself that you lift hard. You will not find a vet here that will not tell you that 4 ALL OUT sets of squats should absolutely floor you.

Iron Addict

fuck yeah

 

[jcp2]

I have been doing one set of squats, so has my training partner. He has been doing one set of squats for about a year and a half now, oh and he also happened to give 1010 a ride the other day. One of the other guys i train with from time to time i beleive also does one set of squats, if someone put a gun to my head and asked me to pick the next wr squat holder it would be him.

 

[Blown_SC]

I have been doing one set of squats, so has my training partner. He has been doing one set of squats for about a year and a half now, oh and he also happened to give 1010 a ride the other day. One of the other guys i train with from time to time i beleive also does one set of squats, if someone put a gun to my head and asked me to pick the next wr squat holder it would be him.

Interesting. What would it look like (reps, warm-up, etc..) if you don't mind sharing.

 

[jcp2]

Interesting. What would it look like (reps, warm-up, etc..) if you don't mind sharing.

the just start their raw cycles out with 12,10,8,5 reps for two weeks each. Very simple. Their is a video up of John Bernor squatting 720x5 very deep no belt wraps or anthing. I beleive that was the last week of his raw cycle.

 

[jcp2]

http://ironaddicts.com/video/squat john 720x5 raw.wmv

I took this from IA's site, but this is john squatting raw. I can't imagine their are many in this country that could match this. PB may no better than i about that.

 

[PowerBuilder]

I have been doing one set of squats, so has my training partner. He has been doing one set of squats for about a year and a half now, oh and he also happened to give 1010 a ride the other day. One of the other guys i train with from time to time i beleive also does one set of squats, if someone put a gun to my head and asked me to pick the next wr squat holder it would be him.

That's an impressive weight to squat, but bigggdoggg didn't indicate that he cared at all about strength. He said he wanted mass, so it would be good to hit different types of fibers for that. The legs have a lot of slow twitch fibers and well as fast twitch and I'm sure several different subtypes of them, so it would be important to hit the legs them with a variety of reps for maximum mass.

 

[jcp2]

That's an impressive weight to squat, but bigggdoggg didn't indicate that he cared at all about strength. He said he wanted mass, so it would be good to hit different types of fibers for that. The legs have a lot of slow twitch fibers and well as fast twitch and I'm sure several different subtypes of them, so it would be important to hit the legs them with a variety of reps for maximum mass.

Take a look at John Bernors legs.

 

[blackbeard]

Take a look at John Bernors legs.

hahahhaa
you really cannot "isolate" fibers-but a mix of low and high rep work is a good idea

it takes an extremely advanced athelte/lifter to do that
take a top WPO lifter such as Bernor when he hits a 5RM or a 1RM he is recruiting WAY more fibers than your average gym guy hitting his 5 or 1RM and it has nothing to do with the amount of weight

 

[jcp2]

hahahhaa
you really cannot "isolate" fibers-but a mix of low and high rep work is a good idea

it takes an extremely advanced athelte/lifter to do that
take a top WPO lifter such as Bernor when he hits a 5RM or a 1RM he is recruiting WAY more fibers than your average gym guy hitting his 5 or 1RM and it has nothing to do with the amount of weight

Just making a point

 

[Blown_SC]

the just start their raw cycles out with 12,10,8,5 reps for two weeks each. Very simple. Their is a video up of John Bernor squatting 720x5 very deep no belt wraps or anthing. I beleive that was the last week of his raw cycle.

John is an absolute freak...

So he does a work set (post warm-up) of 12 reps for 2wks, then up's the weight for 10reps for 2, etc...? Correct? Thanks for the link... I've found some great stuff at IA's board so far.