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  1. #1
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    recommend me a workout

    i need a workout where i will grow some good muscle mass. im eating everything i can, just wondering whats a good workout type, push.pull.legs or full body twice a week, just a little confused!

    was thinking about giving this a go:

    http://getlifting.info/?p=161
    Last edited by dteller1; 02-07-2011 at 03:56 PM.

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    read the sticky threads

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    i have, but there are more workouts than the ones mentioned in there, i have been doing a similar workout to cowpimps one, i want to try something a bit different

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    Both you mentioned are fine splits, The link you posted has a good point but summed up it just says to train with very high intensity which you should do. Any program you do just work as hard as you can each set while maintaining good form and don't over train, you'll get bigger.

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    20 Rep Squats is a great program for adding mass. Just remember two key points:

    1. Don't go mad on accessory work.
    2. Eat for two people.

    I just put an article up on GetLifting about bulking so go take a look at it.





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    Quote Originally Posted by dteller1 View Post
    i need a workout where i will grow some good muscle mass. im eating everything i can, just wondering whats a good workout type, push.pull.legs or full body twice a week, just a little confused!

    was thinking about giving this a go:

    getlifting.info ยป The 20 Rep Squat Program
    I've read that article before, but I've never tried it. I would love to see someone do it and document it in the journal section, so I change my vote to doing that.

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    The exercises you hate and fear....do them.

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    i may just give it a go, this kind of split ok?

    day 1
    1 x 20 squat
    3 x bench press
    3 x military press
    3 x french press

    day 2 rest

    day 3
    1 x 20 squat
    3 x pull ups
    3 x bent over row
    3 x db hammer curl

    day 4 rest

    day 5
    1 x 20 rep squat
    3 x deadlift
    3 x hamstring curl
    3 x calf raise

    day 6 rest

    day 7 start from day 1

    how does that look?

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    I'd rest that 7th day like the program says. Log your progress too.

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    Go to your gym, find something heavy, pick it up, rinse & repeat.

    GICH!

  11. #11
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    where is gaz when you need him to comment...

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    squats, dead lifts, bench, a lot of people don't mention but pull ups. or if you can do those easy add weighted belt

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    the routine was on gaz's website so hopefully he can post a comment if its ok

  14. #14
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    Looks fine. By the end of the program you will have dropped all the accessory work anyway. The last two weeks i just did my squats and went home, lol.

    Just make sure you're getting enough calories in, and don't sweat the accessory too much. Remember to superset the set of squats with light pullovers, too.





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    would you say this is one of the most effective workouts for a natural lifter? i want all over growth and as much as possible (doesn't everyone....!)
    Last edited by dteller1; 02-09-2011 at 02:13 AM.

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