Strength / mass gain routine !!

[squat till ya drop]

Bump

 

[squat till ya drop]

Bump

 

[squat till ya drop]

Anyone comment on the routine ? Please

Sent from my LT15i using EliteFitness

 

[Buildingup24]

just try it. see what happens and then adapt.

I'd bump the volume up on mass days and lower the reps on strength days

strength--5x3
mass-4 sets of 8-15

 

[themondtster]

Id do this but thats just me.

Day1 upper mass
Short rests between sets.

A1.OHP (dumbbells/BB) 5*10 rest 30sec
A2. Upright Rows 5*10 rest 60sec

B1. Db Incline Bench 5*10
B2. DB rows 5*10

C1. Flat Db flys 5*10
C2. Bent over Db flys 5*10

Then dips and pullups till failure if time.
Then skulls crushers and curls

Day2. Lower strength
Heavy with long rests

Squat- wu,*5,*3,*1...work up to heavy single then drop down 25-50# and do 3*3 then rest 5-10min


Deadlift- same as above

Stiff leg dead- 5*5-8 heavy with long rests.

Take a day or two off then

Day3. Upper strength
Heavy with long rests

Bench- wu,*5,*3,*1....then drop down and 3*3 then rest 5-10min

Bent over BB row or Pendlay row- same as above

Standing OHP- same as above.

If time tris and bis heavy.

Day4. Lower mass
Short rest

A1. Leg press- 5*10
A2. Goodmorning- 5*10

B1. 30 rep breathing squats 3 sets

C1. Walking lunges- 3*10
C2. Hypers- 3*10

D1. Single leg squat- 5*10
D2. Single leg romanian-5*10



Change the order up from time to time and change exercises every so often.

 

[squat till ya drop]

Thanks for the in depth response. I'll try mine first and see how I go