In Response To: Re: How's this routine/diet for gaining mass? (BG)

[Parabellum]

Re: How's this routine/diet for gaining mass?

Posted By: MELTON
Date: Friday, July 11, 2003, @ 9:51 a.m.


To get big you LIFT BIG.
Training Each bodypart 1 time a week is for someone that is adanced. You are so young, that you must train to establish a baseline of strength. Do you meet these standards already? IF NOT, BURN ALL THE MUSCLE MAGAGZINE WORKOUTS AND LIFT PROPERLY.

SQUAT= 2 X BODYWEIGHT

CLEAN & JERK = 1.25 X BODYWEIGHT

DEADLIFT= 1.5 X BODYWEIGHT

BENCH = 1.5 X BODYWEIGHT

TRAIN each bodypart AT LEAST 2x/Week.
MONDAY AND TUESDAY- HEAVY (6X6, 6X5, 6X4, 6X3, 8X2, 5X2 & 5X1)
THURSDAY AND FRIDAY- POWER (4X4, 5X4, 6X3, 7X2, 5X3, 4X2 & 4X1

SPEED (7X3, 8X3, 8X2, 9X2, 10X2, 11X2, 11X3)

Legs/ Back - Mon & Thurs
SQUAT, FRONT SQUAT, DYNAMIC EFFORT SQUATS, JERK, CLEAN, SNATCH, RDL, GOOD MORNINGS, DEADLIFTS, BARBELL ROWS, WEIGHTED PULL-UPS, DUMBBELL ROWS, REVERSE HYPERS, 1-LEG HYPERS

Chest Shoulders - Tues & Fri
PUSH PRESS, MILITARY PRESS, BENCH, CLOSE GRIP BENCH, DYNAMIC EFFORT BENCH, WEIGHTED DIPS, DUMBELL PUSH PRESS, DUMBBELL MILITARY PRESS,

Do all your exercisess with barbells or dumbbells.

STUFF YOUR FACE EVERY 2 HOURS. DON'T GORGE OUT ON BACON FAT AND FRIED FISH ALL DAY. BEEF IS FINE, BUT NOT SWIMMING IN GREASE.
TONS OF FOOD. EAT BIG = GET BIG.
GET AT LEAST YOUR BODYWEIGHT IN GRAMS OF PROTEIN EVERY DAY.
GET AT LEAST 2X YOUR BODYWEIGHT IN CARBS.
GALLON OF MILK PER DAY.

RESEARCH ALL YOU CAN ABOUT OLYMPIC LIFTING, POWERLIFTING, STRONGMAN COMPETITIONS, NUTRITION.
BUY SUPERTRAINING, GO TO A LOUIS SIMMONS CLINIC, LOOK UP IRONMIND.COM, GO TO A SOTTISH-HIGHLAND GAMES COMPETITION


Repost from goheavy.

 

[ffknight84]

deadlift only 1.5x ur body weight, i rep that out.

 

[IronLion]

so do you meet the rest of the criteria?

great post parabellum

 

[slobberknocker]

Good shit.

 

[Debaser]

I would consider a good base of strength to be 2.5 x BW for deadlift, but all in all it's a good post. Stuart McRobert advocated the 300-400-500 level (bench-squat-dead) for a 5'9" 190 lb male at 10% bodyfat with average genetics, claiming that it was a difficult, but attainable goal.

 

[Zander1983]

Stuart McRobert advocated the 300-400-500 level (bench-squat-dead) for a 5'9" 190 lb male at 10% bodyfat with average genetics, claiming that it was a difficult, but attainable goal.

That sounds like where I'm heading