What's the best these days for mass?

[MCrask79]

Afternoon fellas!

I am about to complete my second month of Ryan Humiston's 2.0 program. I have already completed two months of his orignal full gym workout. I know he gets a lot of hate from many people but I have enjoyed the crazy high volume and have had good results from it.

I am now looking for a plan that more targets mass gains. My nutrition is pretty dialed in and all that good stuff. I am just asking opinions on a program that is shaped around mass building that others may have used and liked.

I have done that Jim's 5/3/1 program before and looking for something with a little more volume. Something that has all the main lifts and accessory lifts laid out for you. Maybe in the 8-15 rep range?

Lets hear some good programs!

 

[Smont]

Honestly, mass gains are mostly food driven. More food = more mass. Pretty much all bodybuilding a d powerbuilding programs work fine as long as your progressively beating the last session and coming close or to failure

 

[Smont]

If your joints are good I suggest a DC training program and if your older or joints need a break then look to Renaissance periodization training

 

[Renew1]

Honestly, mass gains are mostly food driven. More food = more mass. Pretty much all bodybuilding a d powerbuilding programs work fine as long as your progressively beating the last session and coming close or to failure

LOL.
I was going to say the same thing.
Chicken, Steak, Fish ..

 

[MCrask79]

Yeah joints are pretty good. I am having a slight issue with my left inner elbow pain (golfer's elbow?) but other than that Im still kicking!

Im shooting for a 30% carb/30% fat/40% protein macros but normally end up a little short on my carb and fats and high on protein.

Came down from 284lbs in December to 234lbs now so trying not to gain fat back.

But have recently picked up my calorie intake (mostly by more ounces of chicken and rice) and trying to maintain the 235ish range.

BF is down from 27% to 15.5% (inbody 770 scanner)

 

[MCrask79]

If your joints are good I suggest a DC training program and if your older or joints need a break then look to Renaissance periodization training

Do any apps have a DC method available for phones? I like to be able to have it to refer back to during my workouts. A fellow gym member has talked about using a Szat program that has an excel sheet to track previous workouts with it. Any experience there?

 

[Smont]

Do any apps have a DC method available for phones? I like to be able to have it to refer back to during my workouts. A fellow gym member has talked about using a Szat program that has an excel sheet to track previous workouts with it. Any experience there?

Ill look around for some easy DC info when i get a chance.

You would do yourself a huge justice cutting to 10-12%ish before trying to put on size. At 15-18% I'd be telling guys it's almost time to call it quits and diet again. The higher your bf the more likely you will add fat faster. In most cases at least

 

[Smont]

By the way. Congratulations, loosing 50 lbs and dropping 12% bodyfat is a HUGE accomplishment.

Here's a really good overview of DC training principles. IL look for a more specific program or app when I get to a computer

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[MCrask79]

By the way. Congratulations, loosing 50 lbs and dropping 12% bodyfat is a HUGE accomplishment.

Here's a really good overview of DC training principles. IL look for a more specific program or app when I get to a computer

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Thanks! I am finding a bunch of good info (which you also provided) on the net! Looking like I am going have to build a sheet to print off and log my lifts in a journal to keep track of my progress.

 

[KvanH]

As pre-written programs go, I would've suggested the DC as well, that Smont already talked about and Layne Norton's PHAT. I usually compile my own programs, but I also like to get back to these two aforementioned programs from time to time. And also the Wendler's 5-3-1, that you mentioned, but I only use it for strenght / 1 rep max and utilize it for the compound movements and incorporate it to different programming for other excercises and muscle groups.

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[TheMrMuscle]

Another vote for DC or if you want something a bit different check out TBJP's programming. Ive been following that for a while after doing over half a year with DC and im enjoying it and progressing nicely.

 

[MCrask79]

Alright fellas, lets here some feed back again.

I have done some reading and research on the DC training and plan to jump on it next week as some of you recommended. I have created an excel sheet that Im going to print to keep track of my weights and workouts.

The following is how I have it laid out. I am going to swap a few more of the exercises out and make it a 60 day program.

I have incorporated a cardio day every other day just to let me muscles recover but also because I'm a mix of an endomorph and a mesomorph naturally. I'm 6'3" 235lbs currently but I can gain weight/muscle easily. I feel better with a small amount of cardio done. (incline treadmill or couple mile fast walk outside)

Critics on what I should change to my sheet? @Smont @Renew1
(I've heard both people who track warm up sets and who doesn't. so I just included it for the hell of it)

Day 1	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Chest	Incline Bench Press	11-15 RP
Shoulders	Seated Military Press	11-15RP
Triceps	Reverse grip smith machine press	15-20RP
Back Width	Pull ups	11-15 RP
Back Thickness	Deadlift	11-15 RP
Day 2
Cardio
Day 3	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Biceps	Barbell Curls	11-15 RP
Forearms	Reverse barbell curls	10-20 SS
Calves	Seated Calf Raises	12-15 SS
Hamstrings	Leg Curls	15-30 RP
Quads	Back Squat	11-15 RP
Day 4
Cardio
Day 5	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Chest	Decline DB Press	11-15 RP
Shoulders	Smith Machine Press	11-15RP
Triceps	Close grip barbell bench press	15-20RP
Back Width	Wide Lat pull down	11-15 RP
Back Thickness	Bent over barbell row	11-15 RP
Day 6
Cardio
Day 7	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Biceps	DB alternating curls	11-15 RP
Forearms	Hammer Curls	10-20 SS
Calves	Standing calve raises	12-15 SS
Hamstrings	Glute ham raises	15-30 RP
Quads	Leg Press	11-15 RP
Day 8
Cardio
Day 9	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Chest	Incline DB Press	11-15 RP
Shoulders	Dumbbell Press	11-15RP
Triceps	Dips	15-20RP
Back Width	Narrow lat pull down	11-15 RP
Back Thickness	Rack Pulls	11-15 RP
Day 10
Cardio
Day 11	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Biceps	Standing cable curls	11-15 RP
Forearms	Barbell wrist curls	10-20 SS
Calves	Leg press calf raises	12-15 SS
Hamstrings	Lying leg curls	15-30 RP
Quads	Leg extensions	11-15 RP
Day 12
Cardio
Day 13	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Chest	Dumbbell flys	11-15 RP
Shoulders	Upright rows	11-15RP
Triceps	Flat skull crushers	15-20RP
Back Width	Chin ups	11-15 RP
Back Thickness	Wide grip cable rows	11-15 RP
Day 14
Cardio
Day 15	Exercise	Reps	Warm-up	Warm-up	Warm-up	Working set	Stretch
Biceps	Preacher curls	11-15 RP
Forearms	Barbell wrist curls	10-20 SS
Calves	DB calf raises	12-15 SS
Hamstrings	Still legged deadlifts	15-30 RP
Quads	DB lunges	11-15 RP