What is the best workout routine to gain mass?
- 05-10-2009, 02:26 PM
- 05-10-2009, 02:32 PM
Gaining mass has more to do with the nutrition.
About 75% of your hypertrophy gains will come from diet, the rest is routine and rest.
Muscle doesn't grow in the gym it grows during protein synthesis where it is being repaired and damaged tissue is being replaced with stronger tissue; however, the best programs I've ever used has been centered around compound exercises, compound exercises recruit multiple joints at a time therefore working multiple muscles where an isolation exercise would work a single joint at a time.
Click yahoo search, then type in "starting strength", it's an excellent mass building program.
- 05-10-2009, 02:36 PM
05-10-2009, 03:01 PM
05-11-2009, 09:33 AM
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
05-11-2009, 12:57 PM
05-11-2009, 01:05 PM
05-11-2009, 01:11 PM
05-11-2009, 07:51 PM
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.
05-11-2009, 08:34 PM
05-11-2009, 09:41 PM
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
05-11-2009, 10:13 PM
As a beginner you have the ability to make linear progress on your big compounds, if you stick with 4-6 reps (3 x 5 is my favorite) with a full body routine (starting strength is a great one) then you'll notice significant increases in strength, hypertrophy too if you're eating to gain mass.
05-12-2009, 12:00 PM
and 5x5 is where the rest of my strength came from
05-12-2009, 12:07 PM
eat well, and stick with a more powerlifting style approach
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05-12-2009, 01:06 PM
05-12-2009, 02:03 PM
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.
05-12-2009, 02:29 PM
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.
05-12-2009, 02:34 PM
05-12-2009, 02:51 PM
Here is the normal way:
And the 3 way spilt is:
05-12-2009, 03:28 PM
well, i wouldnt say DC is by any stretch the best "mass" routine out there. And yes, i have done it. It does put mass on you, but is extremely low volume. Some guys respond to more higher volume. I would say DC is more of a strength program. Now obviously if u are getting stronger, u are moving more weight, therefore you will put on mass.......but other programs are really good too. Heck the P/RR/S routine i ran for 7 weeks easily was just as good as DC. Look into upper/lower. How about a westside routine. Other things work too
05-12-2009, 06:04 PM
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.
05-12-2009, 06:06 PM
^^^ smart man right there....that's all you gotta do...eat big...lift heavy and you will grow...without a doubt, especially if your young
05-12-2009, 07:27 PM
05-12-2009, 07:32 PM
Starting Strength or a similar workout a / workout b approach centered around compound movements with high intensity and moderate volume is the best approach.
A full body routine usually consists of...
1- horizontal push
1- horizontal pull
1- vertical push
1- vertical pull
1- quad dominant movement
1- posterior chain dominant movement
1 or accessories depended upon the individual preference and goals.
If you would use the horizontal pushes without compromising the opposing force (pull), then during the push based exercises the anterior deltoids would be utilized as synergists during the range of motion, overhead developed anterior deltoids and/or underdeveloped posterior deltoids allow the shoulders to roll forward, severity is usually noted by posture or muscle density. The way to avoid this is by pulling in the same plane placing the same utilization on the posterior deltoids to further develop them for a balanced shoulder frame.
05-15-2009, 09:07 PM
05-15-2009, 10:14 PM
What part of the shoulder does it hurt? Your rotator cuff? If so, you are perhaps going too wide.
Towl pullups are great, they significantly work the grip.
05-15-2009, 10:37 PM
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
05-15-2009, 10:43 PM
I do my pull workouts reverse!
If upper back is your may concern, there's nothing wrong with doing pullups first. Afterall, they are a great core workout and overall back workout too.
05-15-2009, 10:49 PM
lol if i was doing it id go
btw what do u do for lower lats the low pully rows are working and ive tried decline db rows but i dont think they work real well any suggestions
05-15-2009, 10:54 PM
I just go heavy on my compounds and gain hypertrophy from it.
The only pull movements or "back movements" I do are deadlifts, barbell rows and pullups; I sometimes incorporate face pulls in my routine to overload the posterior deltoids to prevent rounded shoulders, seeing that I have an already insignificant case of it regardless. But that's all I do for my back.
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