need a mass building workout

im a fire fighter so i workout at work, i work 24 hr shifts and off 48 but have a business i run on my off day and cant make it to the gym....i plenty of time to workout at work
 
I would look into the Advanced 5x5, which is set up 1 on 1 off, but adding an extra day off wouldn't hurt.

Its all compounds pretty much so you can get some sh!t done.
 
5x5 is u work out 3 times a week like mon wed fri and the rest off days. do 5 reps of 5 sets on the main compound lifts.
 
gamer2be08 said:
Take a couple off days.. Dont train all week. You grow when you rest.
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My gosh dude, not tryin to punk you out, but can't you understand English? The guy is looking for advice or a routine where he lifts 1 day and then doesn't lift for the next 2 days, then lifts again and then not for 2 days, etc... "one day on and two days off", get it?
 
R1balla said:
5x5 is u work out 3 times a week like mon wed fri and the rest off days. do 5 reps of 5 sets on the main compound lifts.
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Didn't you even read the dudes post? he wants to lift one day then take two days off, then lift one day and two days off. How can he do this if he lifts m,w,f?
 
madds87 said:
For example monday thursday sunday wednesday sat..... so on and so on
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Well now anybody can figure that out "if we totally ignore" what the dude wrote, which was my point. Why even mention, work out m.w,f, the rest off days? It has nothing to do with 1 day on and 2 days off.

Secondly, the original poster isn't asking which days to lift on anyway so why bring it up especially if you are gonna say it completely wrong. When people post unthought out responses all it does is make good info that much harder to find. You shouldn't have to "imagine" what the person is trying to say when they write. If people can't take time to make a good comprehensive post they shouldn't bother to post at all.

Not to sound like a jackass, but it's true.
 
576 said:
Didn't you even read the dudes post? he wants to lift one day then take two days off, then lift one day and two days off. How can he do this if he lifts m,w,f?
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chill out man. i wasnt responding to him. i was responding to firefighter or w/e.
 
firefighterdb said:
I need a one day on two day off workout....
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alright man, here you go. this is what i do and u can ask me exactly what workouts i do like DB vs BB and stuff. but the key is to always change it.

Mon - Chest and Tri
Tues - Back and Bi
Wed - OFF
Thurs - 5x5 (BB bench, squat, deadlift) with some triceps
Friday - Shoulders and some biceps
Sat - OFF
Sun - OFF or do legs then take monday OFF and restart on Tuesday.
 
Just google Madcow's Advanced 5x5 and you should come across a PDF spreadsheet you can download.

Pretty much you have straight sets, which are like 300 x 5 sets of 5 reps, or ramped, which would be like 225 x5, 245 x5, 260 x5, 285 x5, 305 x5.

You do squats 3 days a week, deadlift once, and bench/ incline bench once each a week.

That's pretty much all it focuses on is those 3 lifts, and since they're big heavy compounds, having 2 days off in between could probably be a good thing.
 
576 said:
Didn't you even read the dudes post? he wants to lift one day then take two days off, then lift one day and two days off. How can he do this if he lifts m,w,f?
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3 times a week can be done on whatever days he works. It doesn't have to be locked in to MWF.

Welcome to the board. Hopefully you don't find the need to jump everybody's case all the time. There are plenty of other boards that you can fan the flame wars on.
 
youngandfree said:
3 times a week can be done on whatever days he works. It doesn't have to be locked in to MWF.

Welcome to the board. Hopefully you don't find the need to jump everybody's case all the time. There are plenty of other boards that you can fan the flame wars on.
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Thanks for the welcome. No I don't want to come off that way, but sometimes certain things about people's minds just blow MY mind. Maybe it's the Tren? Anyway thanks for the welcome. Now give me my rep points back! lol!
 
I didn't neg you or take away rep points. I don't even bother. Unless Big Brother just read the thread and negged you. I really don't even know how the negs even work.

Again welcome. The board always likes new folks, just not new ones that just start talking trash. The core members try to maintain a certain level of standard here unlike a lot of others including bb.com.
 
firefighter, u want one day on, 2 days off? I would do upper body/lower body or push/pull routine. and 576 may get pissed at me again but i dont give a F. THIS IS AN EXAMPLE. cause obviously i didnt make it clear with the 5x5 routine and ppl thought i said u had to do it mon wed fri but it was only an example.

Mon - Squat and Push (chest and Triceps)
Tues - OFF
Wed - OFF
Thurs - Squat and Pull (back and biceps)
Sat - OFF
Sun - OFF

this will work for a simple 2 times a week workout routine. maybe others have more options for ya.
 
R1balla said:
firefighter, u want one day on, 2 days off? I would do upper body/lower body or push/pull routine. and 576 may get pissed at me again but i dont give a F. THIS IS AN EXAMPLE. cause obviously i didnt make it clear with the 5x5 routine and ppl thought i said u had to do it mon wed fri but it was only an example.

Mon - Squat and Push (chest and Triceps)
Tues - OFF
Wed - OFF
Thurs - Squat and Pull (back and biceps)
Sat - OFF
Sun - OFF

this will work for a simple 2 times a week workout routine. maybe others have more options for ya.
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Good post, finally!! The only thing I would suggest might be to alternate dead lift in there every other wk on one day or maybe do sqt mon and dead thurs...?

Btw, don't be a dumd ace and nobody will get pissed at you...
 
So the guy with 14 posts is giving the dude with 893 posts sh!t.....WTF?

No one cares if a noob(that means a new person, BTW) is pissed at someones been here awhile.

My favorite quote ever....

STFU NOOB!!! lol
 
waynaferd said:
So the guy with 14 posts is giving the dude with 893 posts sh!t.....WTF?

No one cares if a noob(that means a new person, BTW) is pissed at someones been here awhile.

My favorite quote ever....

STFU NOOB!!! lol
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Ya, and hopefully the rest of his posts aren't as useless as those found here in this thread! I can't help it if other people are too stupid to see what is happening and how screwed up it is...

What good does it do to have 5000 posts when the info you give either doesn't address the issue at hand or takes 50 posts to do so when it should only take 5 or 1!! What a joke!!

Now you, who I thought to be at least capable of reasonable comments, ends up being a another dumb ace who can't stay on topic decides to chime in with another stupid comment! Like you're some kind of vet or somethin, dude you've only been here a yr and a half oooooh!

What contribution have you made in that time... anything useful?

Btw, I'm not pissed, it's just that I can not comprehend this level of stupidity.
 
Then don't worry about it.

Maybe I don't like you honkys. So what? I'm not gonnna post about it all day.
 
576 said:
Never did, never will...
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if you think im such a dumba$$ when it comes to this forum and training, why dont u look at my last winters log of HGHup and Prime and look at previous threads and posts ive done. im in med school and Baylor college of medicine in Texas. i dont think im dumb. but if u do, fair enough.
 
firefighterdb said:
Ok ... how exactly does the 5 x 5 work??? where do u get this workout from?
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if im such a retard when it comes to posting stuff then let me re state what i previously said to firefitherdb as stated above and i will explain:

firefighterdb "Ok...how exactly does the 5 x 5 work??? where do u get this workout from?

R1balla "5x5 is u work out 3 times a week like mon wed fri and the rest off days. do 5 reps of 5 sets on the main compound lifts."

i basically said 5x5 is a workout that u train three times a week LIKE (for example) mon, wed, and fri. the rest of the days are off days. you do compound lifts five sets of five. 576, im sure firefighter has the logic to change the days in any order he wants to. why do u think its such a big deal for me to throw in example days to make firefighter understand the basic concept better?
 
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