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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Good mass gain routine?

Aiken_Drum

New member
Hello! I´m looking for some good insight about how to mix exercises. For example, lower back and hammerstrings is a no brainer because I do dead lifts along other more isolated exercises for those body parts. So far I´ve been going 4 times a week, doing the following, changing it every month. I change the number of repetions every week, doing 4 series always. For example, first week 8-8-6-6, then 6-6-5-5, 5-5-4-4 finishing with 10-10-8-8.
Here´s my last routine:

Day 1

Squats
Barbell Behind Neck Press with impulse (using legs to partially lift the weight and using more weight than otherwise possible) , standing.

Lunge
Barbell Upright Row

Standing Calf Raise (with machine)
Dumbbell Front Raise (both arms lifting at the same time)

Obliques lying on a bench
Barbell Bench Press (dooh)

Hanging hip raise (with arms at the sides, not above)
Dumbbell Bench Press

Day 2

Dead lift
Combined Chin-up/Rear Pull-up/Underhand Chin-up with machine, not with body weight. I used to do the number of repetitions for chin up, then rear pull up and finishing with underhand chin up without stopping to rest more than a few seconds.

Lying Leg Curl (used to do Barbell Step-up but was too much for my quads)
Seated Row

Abdominals lying on a bench
W shaped Barbell Curl

Barbell Back Extension
Triceps Dip

Cable Pushdown (triceps)
Dumbbell Incline Curl

I change stuff such as doing Inclined bench press instead of barbell bench press, different exercises for biceps, but keeping the good old ones, squats, dead lift and bench press.

Someone post a good routine for mass building that I could use going 4 times a week. It has worked so far for me doing that. I work out monday/tuesday, rest on wednesday, again on thursday and friday then rest saturday and sunday.
I´m eating correctly and a LOT by the way, so the food is no problem.
Thanks.
 
i think you need to throw out everything out you ever thought you knew about training and start all over. i mean Day 1 is a mess alone. 2 exercises for quads(and lunges really doesnt even count)? that is not even close to enough for you quads. one exercise for chest is not enough for chest. chest and quads on the same day is a bad idea. go get yourself a good trainer..you need it.
 
I´m asking for a routine, not saying that this one kicks ass! Anyway, I did 2 exercises for pecs, with barbell and dumbell bench.
What´s wrong with chest and quads on the same day? I have enough energy to finish this routine.
I did lunges with LOTS of weight, around 3/4 my squats, so it´s a great exercise. Got my quads hurting like hell after one of those.
Someone knows a good place to find some routines? Thanks.
 
anyone using the max ot program? just started on it and im not sure how much i like it. only been on it 1 week so i dont want to pass judgements yet, but has anyone had positive results with it?
 
seriously ...get a trainer. and not some sorry ass from ballys or something. find a bodybuilding trainer.
 
Bro, throw all of it out. Throw the whole routine out the door. It's just crappy. Most trainers know shit. Some do, but most don't. And you don't seem like you would be able to pick a good one. So, for now that is a no go. First off, start learning all you can learn. Don't go to the training board on elite, it's mostly bs. The anabolic board is first rate here, but the training board is so so. Probably because SSalex and his numerous bs posts. Go to the newsgroup MFW (misc.fitness.weights). They know jack shit about gear, but you don't need to be bothering with that right now (yes, until you learn proper training and nutrition, do not touch gear!). But they know a shit load about training. So, go there to learn. Buy some books too. Arnolds Encyclopedia is great for learning, if you take it with a grain of salt. Also, don't mess with the routines there, you will overtrain. But great pics of all the exercises. Also, brawn is good.

As for a routine, you need to forget about all the foo foo crap. You need to focuse only on the core, compound lifts. Learn to properly do chins, bent over bb rows, deadlifts, squats, straight leg deads, dips, bench, clean and press etc. Stick to the basics for everything. Run from the machines, run from the cables. You don't need any of that now. Hit each body part once a week. The growth comes when you rest. The only exception are the calfs. Hit them twice. They heal quickly, and are harder to get big. You also don't need to train abs every day. Throw a set in here and there whenever.

Once you learn how to build a solid routine with the basics, and how to rest, you will find your workouts more productive, and growth will come more often.

I am guessing you don't know much about nutrition, but since this is already miles long, I will just offer one piece of advice, use the everything in site diet. Eat anything thats not nailed down, and even if it is, try to pry it off! Make cows 5 countys over scared of you. Eat that, and some more. Pad some butter on top of things, etc. Gulp down gallons and cups of water, and WHOLE milk too!

If you do the basics, rest properly, and eat a lot, you will grow. I hope you really do try to learn all that you can, and don't give up. You will see the results you desire if you really apply yourself. Best of luck....
 
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