boowhda
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Hi guys..I really need a good workout program to gain mass..What are your suggestions?
I couldn't agree more.squats and deads
calories, lots of them
I agree with you, sticking to the horizonal and vertical push and pulls, deadlifts and squats. I just disagree that the row is a core movement ;-).I agree with the other guys - Eat a lot of clean calories to gain size
For exercises the basic ones are core exercises-- Bench, Squat, Deadlift, Rows
Yeah, but if you want to gain size it works like a charmI agree with you, sticking to the horizonal and vertical push and pulls, deadlifts and squats. I just disagree that the row is a core movement ;-).
Indeed it does, if you're using the opposing force in the same plane, which would be the horizonal push (bench press), you'd ideally want to use the horizonal pull (barbell row) to avoid shoulder imbalance.Yeah, but if you want to gain size it works like a charm
Why pulldowns over pullups?if u use a FULL ROM of rows it works the upper and lower lats... i seriously think i could get away with doing rows and heavy deads for a huge back.. and i still use behind the neck pulldowns front pulldowns low cable pulls and single arm cable pulls for lats.
Agreed. No muscle groups needs 168 hours rest before being worked again, scientific studies are showing that muscle groups (depended upon protein intake, supplements, water intake and other common factors) can repair in as little as 36 hours but doesn't usually take longer than 72 hours.I've done them all...
Nothing tops DC.
If you aren't ready for that then look up 5x5 training
Really doing any body part just once a week is spinning your wheels
i was scrollin through my log book the other day from like 2 yrs ago and saw some of my DC training stuff, i dont think i ever gained anything mass from it because this is when i didnt eat enough... but some of my strength progression was kinda impressive.I've done them all...
Nothing tops DC.
If you aren't ready for that then look up 5x5 training
Really doing any body part just once a week is spinning your wheels
there is NO 4 times a week! I have had to tell people on several threads.DC training is by far the best for mass (to answer your question), but its real easy to get injured with DC training if you don't have a good foundation. additionally, if you've been training for under 2 years, its very hard to push yourself to failure 4x per week, and to know when you're at your bodies limit.
i thought 4x per week was the normal setup?there is NO 4 times a week! I have had to tell people on several threads.
I agree100% with everything you said BUT DC only has you train 3 times a week unless you are a top level bodybuilder in which case you train 4 times a week with LESS frequency due to a more spread out bodypart spread.
No that was a bastardization that was around years ago. Dante allowed it but suggested almost no one ran it then eventually got fed up and said no one should ever do it and banned it.i thought 4x per week was the normal setup?
M - A1
T - B1
W - off
Th - A2
F - B2
if you're fresh to the gym, try 5x5. its not the best for mass, but it builds a foundation like none other.
if you're more advanced, try a more conventional split like push/pull with 4 sets of 8-10 reps.
DC training is by far the best for mass (to answer your question), but its real easy to get injured with DC training if you don't have a good foundation. additionally, if you've been training for under 2 years, its very hard to push yourself to failure 4x per week, and to know when you're at your bodies limit.
food is the equalizer in any workout though - it will make or break your mass gains regardless of training style. i would suggest learning how to eat healthily and follow a clean bulk approach (500 calories over maintenance). use the 5x5 program to capitalize on compound moves, and welcome to AM.
You're a smart man, fella!Focus on compound lifts. eat at a surplus. and don't go to the gym more than 3-4 times a week. And for the guys who are younger or not as advanced, try and get stronger. It is the easiest way to put on size when you are not an advanced lifter.
because pullups hurt my shoulder. and i occasionally do towel pullups. those are the only kind that dont hurt me.Why pulldowns over pullups?
I start out my back workout with pullups, basically because my primary goal is upper back developman and I feel pullups are the least taxing on me, it's enough to warm up my joints and biceps but not necessarily enough to take away intensity from my barbell rows and deadlifts.i dont go super wide and it hurts, if i go too inside on my grip it feels weird.. idk i just dont see how some ppl start back workouts with pullups?? if there weighted maybe but if u do bodyweight pull ups to start a back workout thats a waste, unlesss ther warm ups..
Deads or rows should start a backworkout
I tried cable rows once and just couldn't get feel much tension.i cant get enough of working back i love it.. DB rows, Low pulls, reg pulls, Pulldowns back and front Deads barbell rows tbar rows v bar rows etc..