best workout for mass and strength

[ant256]

What is the best workout cycle for increasing mass and strength?
I dont currently take any supplements.
I do bi's and back on monday, chest wednesday, tri's and shoulders on friday. I throw a leg work out now and then, making it a once a week thing also.
I do about 12 sets of every body part, I lowered my reps down to around 8-10(as many as possible on final sets which is around 3-4)
I also increase weights on every set
Is this a good workout plan?
I am currently around 170lbs with not much fat(dont know percentage)
Any one with suggestions?
Thanks,
Anthony

 

[SSAlexSS]

What is the best workout cycle for increasing mass and strength?
I dont currently take any supplements.
I do bi's and back on monday, chest wednesday, tri's and shoulders on friday. I throw a leg work out now and then, making it a once a week thing also.
I do about 12 sets of every body part, I lowered my reps down to around 8-10(as many as possible on final sets which is around 3-4)
I also increase weights on every set
Is this a good workout plan?
I am currently around 170lbs with not much fat(dont know percentage)
Any one with suggestions?
Thanks,
Anthony

Best workout for mass and strenth?

Day 1 back / chest


deadlifts about 3 sets (1 rep max , 6 rep max and 8-20 rep max)
chins 3 sets. Medium grip, reverse medium grip, and close reverse grip

incline bench press

4 sets
1 set of overhead pressses


Day 2 legs

Squats..... 5 sets. (The worst day of your life)
20 Reps each set... use heaviest weight possible... This workout might take you 1 hour..... Each set drop few pounds (or add weight if the last set didn't make you faint)


That is the best mass/streth routine ever!! Dont folrget to add weight each week... if you cant do that, then u are overtraining...

 

[FitnessFrk]

you are not going to get big and strong until you do legs consistantly. after all they are 50% of your body.

 

[Mike P.T.]

there is no one best routine for mass and strength as everyone is different. a basic thing to remember when trying ot achieve more mass and strength is, 1 focus on the big basic compound movements. examples include, squats, heavy barbell rows, deadlifts, bench presses, weighted dips, weighted chins. also make sure your diet is optimal. flood your body with quality nutrients making sure u get enough protein especially. shoot for 1.5 grams at least. rest is another factor. training hard using basic movements is good, but only if u follow that with adequate rest.

 

[WonderWoman]

I'm with Mike PT on this one. I would add though that a 5x5 set/rep scheme worked well for me. Basic heavy exercises for 5 sets of 5 reps. A leg day for me looks as follows:
Squat - 135x10 (warm up after 10-15 mins on the bike)
205x5
225x5
225x5
225x5
275x2
good mornings -135x5x5
romanian deads- 225x5x5
step ups or lunges- 50 lb bells-10x3

Back day uses deadlifts as the big 1st exercise. I think you should do the exercise that is the most 'costly' mentally and physically when you are the most 'fresh'.
Again eat plenty (1-1.5 g/lb) of protein. Drink plenty of h2o. Rest rest , rest, for this is when you grow. Always add weight to the bar. Do your 20 mins of cardio 3x/week for without cardiac capacity your lifting will be limited. Keep it simple, I'm sure you'll do fine. Notice I said simple not easy.
WW

 

[the Prince]

There is no "best work-out", there are only guidelines to follow. You have to find out what works best for you!

Here is a good routine to follow:

http://www.ironmagazine.com/training_routine1.htm

 

[ant256]

does my work out sound good?
i feel comfortable doing things in this order.
Ill take everyone opinion ito consideration, i plan on modifying my leg an back workout a little with the squat and deadlif ideas.