Mass !!!!!!

[mtlhabsfan]

A'Aiht, my winter vacation is coming up next week, i'll have nothing to do but to train for a month.

So i'll switch my routine from 3 days to 5.

That's what i thought of:

Monday: Chest, Delts
Tuesday: Back, Bi's

Wednesday: Legs, Tri's

Thursday: Chest, Delts
Friday: Back, Bi's

Of course, I won't train as hard on Thursday and Friday

i know it might look like i'm overtraining, but i really wanna do 2times each bodyparts/week.
i've been doing 1x each bodyparts/week with my 3 day routine and i wasn't feeling that i was training at my full potential.

i'll only train legs once a week because i feel it's enough and as for my tri's, they are also being train during chest and delts.

So, should i rest more ?? Maybe after Wednesday...

Here's my daily diet:

1) 6am or 8 am: 2 carbs + 1 protein + at least 1 fruit
2) 10am: 2 carbs + 1 protein or 1 protein shake
3) noon: 2 carbs + 1 protein + 1 vegebtable
4) 3pm: 2 carbs + 1 protein or one protein shake
5) 6pm: 2 carbs + 1 protein + 1 vegebtable
6) 9pm: 2 carbs + 1 protein or one protein shake

i always make myself a shake after my training containing: 30g of whey + 1 banana + 12oz of orange juice + 1 cup of Strawberry Flavoured Frozen Yogurt

i'm gonna switch from whey protein to maxi mass( or mass-up ) as soon as my current whey can is empty.

 

[mtlhabsfan]

partner

i also have a training partner

 

[zackdarnell]

I wouldnt do legs the day after back. Especially if you are squatting and deadlifting, which you should be.

 

[mtlhabsfan]

deadlift + squat

yeah i do deadlift + squat

 

[louden_swain]

I think your split routine could use some work. Here is something that I follow and it works really well.

Day 1 - OFF
Day 2 - Delts and Arms
Day 3 - Legs and Abs
Day 4 - OFF
Day 5 - Chest and Abs
Day 6 - Back and Calves
Day 7 - OFF

 

[mtlhabsfan]

i'll be 100% free everyday, so i'll have enough time to rest. That's why i wanna train each bodypart twice a week.

Anybody can write me a good each bodypart twice a week routine...

I'll have enough time to train them once a week when i go back to school.

IF TRAINING EACH BODYPART TWICE A WEEK ISN'T A GOOD IDEA, EXPLAIN TO ME WHY...

ARNOLD DOES IT IN HIS ENCYCLOPEDIA...

 

[louden_swain]

You become susceptible for overtraining. The techniques mentioned in Arnolds training encyclopedia are 30 years old, plus the science of recovery and growth has improved tremendously over the years. It is much better to attack the muscles with high intensity and let them grow the rest of the week. If you need to train each muscle twice per week, you are not training them hard enough. Believe me, I have been training for 8 years and training muscles twice per week or too frequently results in disappointing gains. Why? Because your CNS wears down and your muscles simply cannot recuperate. Be smart, train hard, eat right, and let your muscles grow.

 

[louden_swain]

At 6 feet tall and 170lbs, you must be an ectomorph. The ectomorph style of training requires heavy weights and lots of rest.

 

[tsarleon]

arnold is a rare one. twice a week for one month, probably wont hurt if all else is prefect, i.e. diet/rest etc. plus might be good to see how your body reacts to it. maybe it will be a good mix up, might stimulate some growth. but after a month if nothing has really chamnged, then its not for you. also your looking at 5 days in a row, perhaps toss in rest days after back and leg days, or before. 5 in a row might be rough.

 

[mtlhabsfan]

ok thanks louden_swain,

so how many sets / bodypart should i do for the routine you gave ?

Also what kind of exercises ? (Compound vs. Isolation)

 

[louden_swain]

mtlhabsfan,

Here might be a possibility. . .of course you are welcome to substitute the exercises listed below:

Day 2 - Delts and Arms (1 minute rest between sets)

Seated Barbell Presses - 4 x 12-10-8-6
Up Right Rows - 3 x 8-10
Bent Dumbbell Laterals - 2 x 8-10

Close Grip Bench Presses - 3 x 10-8-6
Incline French Presses - 3 x 10-8-6
Pulley Press-Downs - 2 x 10-12

Barbell Curls - 3 x 10-8-6
Incline DB Curls - 3 x 10-8-6

Additional Wrist Curls or Hammer Curls - 2 x 10-12 or 6-8

Day 3 - Legs and Abs (2 minutes between sets on squats)

Squats - 2x10warmup,1x10mod warmup, then use 5 x 5
Leg Presses (Wide Stance) 3 x 10-12
Leg Extensions - 2 x 12-15 or 20
Lying Leg Curls - 4 x 15,12,10,8

Seated Toe Raises - 3 x failure
Standing Toe Raises - 3 x failure

Pulley Crunches - 1 x 40
Incline Crunches - 1 x 40
Reverse crunches - 1 x 40

Day 5 - Chest and Abs

Incline Barbell Presses - 4 x 12,10,8,6
Flat Dumbbell Presses - 3 x 8-10
Flat or Decline Flyes
or Parallel Dips (leaning forward) - 3 x 10-8-6

Pulley Crunches - 1 x 40
Incline Crunches - 1 x 40
Reverse crunches - 1 x 40

Day 6 - Back and Calves

Deadlifts - 5 x 5
Barbell Rows - 3 x 10,8,6
Seated Pulley Rows - 3 x 8-10
Chins or Close Grip Pulldowns to Front - 3 x 8-12
Hyperextensions - 2 x 25

Calf Presses on Leg Press - 3 x failure
Dumbbell Toe Raises - 3 x 20 per side

 

[louden_swain]

By the way. . . this is a bodybuilding routine listed above.

 

[mtlhabsfan]

i've got 2 questions:

first, what are toe raises ?

second, i've been told that barbell presses aren't what's best for gaining mass, that using Dumbbell's and Isolation machines(to work more on the inner part of the chest) were better for mass gaining...what do you think about that ??

 

[teen1216]

Toe raises are where you have a weight sitting of the front of your foot and you lift up your toe, works the Tib muscle where your shin is.

Barbell bench presses are excellent for gaining mass. I love dumbbells as well, but stay away from too many isolation machines or exercises, they are not the best for mass.

 

[crew9]

Isolation moves are NOT good for mass. Compound lifts like squats, deadlifts, barbell rows. clean and press, bench, etc are key mass builders.

 

[bignate73]

second, i've been told that barbell presses aren't what's best for gaining mass, that using Dumbbell's and Isolation machines(to work more on the inner part of the chest) were better for mass gaining...what do you think about that ??

i think you are grossly misinformed. dbells are fine, but isolation wont "pack on mass". overloading the muscles will. usually thats done with compound movements, not isolation ones. you can handle more weight and save more time by doing compound movements. think about this, working your shoulders, triceps and deltoids all in one, sound great? its a bench press. or blasting your quads, hamstrings, glutes and even working your calves a bit. thats a squat for you. much better than a standing single leg curl isolating one hamstring. in the same amount of time you could do a compound movement and have got way more stimulus to the muscles.

2x a week isnt a bad idea if you have the rest time, but keep in mind, you wont be going balls to the wall on that second workout of the week. if anything look at it like light day and heavy day or something to that effect. if you are doing compound movements (presses, rows, etc) then there will have to be an overlap of recuperating bodyparts. ie you blast your chest with bench presses, so now your deltoids and triceps are tired.....how can you train them effectively.

learn your recovery times and build your routine around that. if you recover fast in the legs, then hit them more often. if it takes your chest 5 days, take 5 days. your body isnt uniform and no one says you have to do one bodypart a day. tacking on some leg presses at the end of an upper body workout is not against the laws of bodybuilding.

 

[needsize]

One thing to keep in mind about Arnold's routine is that first he was a genetic superfreak, and two, he was using lots of juice which greatly enhances your recovery ability. On that note, I've been training for over 10 years, have built a pretty advanced physique, and even on gear i feel that I'm over training if I hit a bodypart more than 1x per week. But training 1x per week using only heavy compound exercises and fairly low sets, I've added over 80lbs of mass to my frame since I started