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 BEST MASS ROUTINE???
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| Author | Topic: BEST MASS ROUTINE??? |
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BIZ Moderator (Total posts: 256) |
posted February 15, 2000 03:18 AM
  I would like to hear you guy's, girls best mass routine while on a bulking cycle??? Sets reps, body parts, how many times a week. I am making a new mass routine and would like different input from all who do not mind answering this question! Gracias for keeping the board clean guy's, girls!!!!!! Thanx! BIZ!!!! ------------------ IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 203) |
posted February 15, 2000 03:28 AM
The best routine ever devised is by Leo Costa called Serious Growth II it is an 18 week course,each section is 3 weeks long 6 sections total.Basiclly the sets ,reps and frequencey of workingout a body part are minipulated.By week 15 you are accually training chest back thighs and calves 6 days a week! I know that sounds like overtraining but you are built up into it over the 15 weeks, and the number of sets you do per bodypart is very low, in the 3 to 5 set range.If you would like I could scan the workouts and email you them.Just let me know. Trust me I have been working out over 20 years (hell I knew Craig Titus when he weighed 150 lbs and hadn't used any drugs yet)and tried every system you can think of and nothing compares. By the way these workouts usually only take 45 minute to an hour. IP: Logged |
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BIZ Moderator (Total posts: 256) |
posted February 15, 2000 03:32 AM
Yes bro send me that info via email! Now does this routine also help with power??? BIZ!! ------------------ IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 203) |
posted February 15, 2000 03:39 AM
Back when i was forced to be natural,( I was married)and used this routine,most of the time my strength went up every day.Now that I have at times combined it with AS and am 12 years older than the last time I did drugs I am stronger now than ever. I remember when a guy in my gym used it while cutting up for a naturl contest,bench went from 315 to 375 squat 520 to 650 BNpress 225 to around 275 . IP: Logged |
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champion Amateur Bodybuilder (Total posts: 26) |
posted February 15, 2000 04:20 AM
That sounds very similer to Tom Platz and Leo Costa Jr "Big Beyond Belief" in fact hang on..... Yep it's serious growth 3. there's three different cycles 4/days on 1 workout, 6/days on 1 workout and 6/days on split workout. Each one you work full body couple times a week up to everyday. Set's are the same varying from 15-4 reps depending on the week and day. I've done the 4/day a week routine naturally and noticed great results in strength and mass. It's worth a try. If you have a fax line or something I could photocopy it and send it.? Missed the part about deepsquat scanning the info, the routines are probably very much the same anyway. I don't have access to a scanner though, sorry. ------------------ Suffering is virtue. Progress is pain. Anything less than a stoic lust for this philosophy will leave you short of your ultimate potential. [This message has been edited by champion (edited February 15, 2000).] IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 304) |
posted February 15, 2000 03:00 PM
Comound exercises with 4 sets of 6-8. 3-4 exercises per body part one body part per week. ------------------ IP: Logged |
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big_guy1 Amateur Bodybuilder (Total posts: 80) |
posted February 15, 2000 03:34 PM
2Thick..one body part per week??? interesting..is that a typo?? I used LP's mass routine for awhile, it was killer...4-5 sets per bodypart, 5-7 sets of 6-8 reps, one bodypart per day, 6 days a week...one day off.... big-guy IP: Logged |
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Small Potatoes Amateur Bodybuilder (Total posts: 3) |
posted February 15, 2000 03:52 PM
BIZ or Champion, could one of you please email me that routine....Thanks... [email protected] IP: Logged |
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TxCollegeguy Pro Bodybuilder (Total posts: 126) |
posted February 15, 2000 04:11 PM
I would be interested in seeing Both of those routines guys... Email me with them if you have time and can... IP: Logged |
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BiggDogg Amateur Bodybuilder (Total posts: 89) |
posted February 15, 2000 04:19 PM
Hey bros, I am interested also, email me if you can at [email protected] ------------------ IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 304) |
posted February 15, 2000 04:25 PM
Although I have heard of people doing one body part per week, I did not proofread my post before posting it. I meant to say each body part once per week. BTW, The one body part per week routine works because it shocks your body into growth, but you need much rest to recuperate. Jon ------------------ IP: Logged |
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GORGEOUS1 Amateur Bodybuilder (Total posts: 36) |
posted February 15, 2000 04:28 PM
I'd like a copy of that to please. IP: Logged |
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Formula Amateur Bodybuilder (Total posts: 19) |
posted February 15, 2000 05:19 PM
Shit get me on this mailing list too. IP: Logged |
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Adonis Pro Bodybuilder (Total posts: 174) |
posted February 15, 2000 05:33 PM
I have just changed up my routine, am going for only six rep max weight on all muscle groups for six weeks, but would also like to view the info on mass building. Thanks Bro's IP: Logged |
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macrophage69alpha Pro Bodybuilder (Total posts: 514) |
posted February 15, 2000 06:31 PM
Negatives- how come I dont hear more? What do they hurt too much? Heavy eccentric training is an important phase of of any mass or strength routine. ------------------ IP: Logged |
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nbk Amateur Bodybuilder (Total posts: 61) |
posted February 15, 2000 06:42 PM
My favorite routine for mass, comes from a book written by Tudor Bompa, the creator of the periodization principle. Depending on your fitness statuss you would train your body 2 to 3 times a week, in 4-6 sesions, and you would only go to 85% of 1RM once every three weeks. He talks about doing six week mass cycles, resting one week, doing another six weeks with your new 1RM, etc.... BIZ, I�ll send you his strength phase, which is supposed to be done once a year to break plateaus; he says a limit to hypertrophy is strength. IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 304) |
posted February 15, 2000 06:44 PM
Macro, You probably don't hear more about them because they require a partner (which I haven't had for a very long time). Not only do you need a partner, but also one that knows what he's doing. Jon ------------------ IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 304) |
posted February 15, 2000 06:48 PM
Macro, Oh yeah, They do hurt too much and my gf kisses my booboos. Please don't sound so condescending...I trying to take enough Primo to get as tough as you...ha! Peace, ------------------ IP: Logged |
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macrophage69alpha Pro Bodybuilder (Total posts: 514) |
posted February 15, 2000 07:19 PM
2thick post #1 - ok- hard to find good partner post #2 - lucky to have booboo kissing girl friend post #2b- not condescending, just beleive that a lot of guys rely on gear as opposed to good training principles. It is suprising how many people do not even understand the concept of eccentric training. They just try to push, curl, press as much weight up without even considering the work done on the eccentric phase. This is the whole problem with emphasizing the "max" rep- with little regard to form and rep tempo. Not everyone- but it seems like at lot of people have this problem. ------------------ IP: Logged |
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w8liftr Amateur Bodybuilder (Total posts: 64) |
posted February 15, 2000 08:16 PM
Hey could you hook me up also?? Thanks! IP: Logged |
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BIZ Moderator (Total posts: 256) |
posted February 15, 2000 08:22 PM
VERY WELL SAID macrophage69alpha!! I do understand the importance of negatives. I have a smith machine with adjustable spotting pins and my last two sets are focused on the negatives...... Very well said bro.............. BIZ!!! ------------------ IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 203) |
posted February 15, 2000 08:48 PM
Champion, you are correct both by Leo Costa jr. I have both courses and Serious growth II I have definatly found to be better. Biz I will have that emailed out to you later tonight . ------------------ IP: Logged |
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Mr. Everyday @ The Gym Amateur Bodybuilder (Total posts: 58) |
posted February 16, 2000 05:27 AM
I do Neg every last set for the muscle without a partner! I know I'm insane!!! No, I do dumbbell bench or hammer strength machines. ------------------ IP: Logged |
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big pump Amateur Bodybuilder (Total posts: 14) |
posted February 16, 2000 06:54 AM
hey guys could anyone with a mass routine e-mail me. thanks. big pump IP: Logged |
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al kessel Amateur Bodybuilder (Total posts: 25) |
posted February 16, 2000 08:59 AM
hey id like a mass routine or two if you guys could send me one id really appreciate it thanks IP: Logged |
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