There is a million different opinions out there for building mass, whether it be pyramid, 5 x 5, whatever...For straight mass, what is everyone's opinion on the best routine..Include set/rep numbers..rep type (explosive/negative)..
I agree with this. For pure mass building (especially in the first 2 to 3 years of training when gains come the quickest), diet is what can make or break you. A good diet and pretty good training will lead to gains, but awesome & intense training with a poor diet will not work.I think that diet is more important. Eating right is 90% of the battle. Anyone can go into the gym and blast away on the weights but whoever goes home and throws down the right amount of macro's will prevail. You asked for opinions, that is mine
Also everyones bodies are diff cant say that what works for me works for you but a few rules to keep gaining.Has anyone else noticed that each person swears by something, and they all seem to work for them. That's becasue you will gain muscle as long as your diet is in check, so essentially all of these programs will work for putting on muscle as long as you don't overtrain.
TUT has pretty good merit. Im in the process of doing this type of workout program at the moment.
Tension with progressive load initiates myofibullar hypertrophy (for the most part).Trust me on this HIT is the way to go. Intensity is what stimulates the growth mechanism of the body not volume. Volume is a negative as for each and every additional set you do above the least amount required to stimulate te growth mechanism it is that much harder to recover let alone grow, which takes time. Beyond that training must be infrequent say once every 4-7 days.
I think Bobo gets paid to answer these problems, Fla nutrition.:study:So Bobo, what do you think about a TUT routine with a 4:4 ratio with all compound movements (where possible) except for the last exercise of each day? For all the compounds I wanna do a 5 x 5 routine and progress the weights each workout I complete the fifth rep of each set without complete failure. Also I won't be using a 5 x 5 on arms instead a 4 x 8 and changing my arm routine halfway through. It will be a five day split, working one muscle each day, once a week for optimal recovery..Considering none of this matters without my diet it will be as follows
Meal 1 7:00
Multi
Fish Oils
4 pieces of whole wheat bread w/natural peanut butter
4 egg whites, one whole egg
1 banana
1 orange
3 strips of lean ham
Meal 2-9:00
4 strips of bacon
1 apple
large glass of skim milk
whole wheat english muffin with slice of turkey-100 grams
Meal 3-11:30
Homemade protein bar with 2 tbsp natural pb/2 scoops of whey/ 1/4 cup of oats
1 carton of of egg whites straight (mmmmmm)
Meal 4-1:30-2:00
Half pound whole wheat pasta w/ fat free pasta sauce and light mozzarella
1 chicken breast
1 glass of milk
Fish oils
Meal 5 Try to make it 3:30 because I usually lift at 4:30
1 chicken breast w/two slices of whole wheat bread and light cheese
Meal 6-Postworkout
Powershake, 2 scoops of whey blended with strawberries and oats
Meal 7 6:30
1 lb lean ground or steak, drain or trim fat
Large, large salad
Two apples
Wrap beef in tortilla shell
Fish oils
Meal 8-Before Bed
2 scoops of whey with water
So that's it..I weigh around 170 and want to be at least 180 after a 8 week bulk, I am considering taking Super, and if so any alterations I would need in that instance would be appreciated..This will be my training split
Mon-Back
Deads(conventional grip, w/ shrug at top) 5 x 5 (possibly superset with chins)
BB Rows 5 x 5
Bench Rows 5 x 5
Alternate Seated Cables and Lat Pulldowns 4 x 8 with a drop set
Tues-20 min cardio
Wed-Chest
DB Decline 5 x 5
Flat BB Bench 5 x 5
Incline BB Bench 5 x 5
Incline DB 5 x 5
Incline Flys 4 x 8 I have a weaker upper chest and that is reason for incline target
Thurs-Arms (all supersets)
Preacher Straight Bar Curl/Overhead extensions 4 x 8
Preacher Hammers/Straight Bar Pressdown 4 x 8
One Arm DB Preacher/Bench Dips 4 x 8
Every other workout I will end with a giant set of Smith Machine Curls (75% one rep max), Incline Hammers, and Overhead Extensions
Fri-Legs
Squats (ass to grass) 5 x 5 w/ negative set every other week
Quad Extensions 4 x 8
Ham Curls 4 x 8
Calf Raises 4 x 8
Sat-Shoulders
DB Military/BB Military 5 x 5
Seated Front Raises 4 x 8
Seated Laterals 4 x 8
I will do a ten minute interval warm-up each day at 2 min-50% 6 min 85% and 2 min cooldown and abs three times a week in morning..
Alright, thanks I'll drop it down to a 3:2 and I'll cut down wasteful calories on my rest days, that is a good point and I didn't realize they would be wasted there..Thanks4:4 ratio is too high. You are concentrating more on sarcoplasmic hypertophy then. Having anything over 3 with the ECC portion is pointless IMO. The CON doens't need to be over 2 at all.
Having the same number of calories per day is also pointless since energy expenditure for each day is different based on activity level.
Those are the 2 biggest point/problems I see.
Don't stick with one ratio. Vary them.Alright, thanks I'll drop it down to a 3:2 and I'll cut down wasteful calories on my rest days, that is a good point and I didn't realize they would be wasted there..Thanks
Is that why every HIT football S+C coach that I hear speak talks about how 'we'll beat you in the 4th quarter?' :icon_lol:Some also find the lack of rest periods difficult because it taxes the cardiovascualr system which causes a lack of permformance when it comes to training.
SO you do 2 sets a week? :jaw:I have been following the consolidation routine which has me training just once every 7 days, performing just 2 sets per training session to failure and the results have been very good. My strength is up tremendously over the past month and I have gained a little weight but I'm really not looking to get much heavier. My deadlifts are up 40lbs and my squats have improved at a similiar rate.
I've been saying this for a while now.but I swear man since I've gotten on Bobo's CUTTING PLAN I've gained size while I've also gained definition, which is blowing my mind right now. My strength waned early in the program, but that is coming right back as well. Anybody with the money to spend needs to see for themselves the results they can get.
how do your shoulders feel after all that benchin?I've been hitting this new routine - tell me what you think. It's 3 excercises, 4-6reps, 8-10, then 12-20...for example.
CHEST
BENCH - 250 X 5, 260 X 5, 265X5, 275X4, 280X4
INCLINE DBELL - X8-10 FOR 5 SETS
DECLINE - X 12-15 FOR 5 SETS......THOUGHTS?
Good point. I think this is what I need to be more aware of, even on a cut.The key to any training is how you make adjustments. That is where the progress will happen. I can give you a program based on the same princicples everyone gets (since there are a million 6ft 175lb guys out there) but its how you progress week to week and where you take it after that which will make the difference. The majority of people come to me because of plateaus. How many calories are you adding based progress and are you eating enough for certain days. If you train legs your energy expenditure is higher than if you are just doing arms. Its those little things people overlook and its nothing complicated or tough. Its just brekaiung them down into boring numbers and figuring out that its not that difficult or complicated. Most of my clients received VERY similiar programs based on the same types of training and food but where you take it from there is up to you (your creativity plays a role). You have to make little tweaks as you progress and often they aren't even that large (what I do DURING your time makes the most difference). THAT is how you progress, not by drstiaclly changing ratios and completely revamping your training. That certainly can help but you have to constantly adjust throughout the weeks which will really make it work. If you don't, any program incuding mine, is worthless.
Feel good! I even train delts on day 2, then off.......how do your shoulders feel after all that benchin?
my shoulders wouldnt be able to take that much pounding, but then again i go balls to the wall when i benchFeel good! I even train delts on day 2, then off.......
Thinking about this has brought up another question...Good point. I think this is what I need to be more aware of, even on a cut.
Thank You Miagai Son.
lol.....yeah bro - I go really soft.....if I start to sweat or grunt, I just rack it and leave....lolmy shoulders wouldnt be able to take that much pounding, but then again i go balls to the wall when i bench
yea but there is no way you are going all out on all of those setslol.....yeah bro - I go really soft.....if I start to sweat or grunt, I just rack it and leave....lol
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