Mass !!!!!!

[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