Thread: Back to basics

I know a lot of it depends on diet,that will be in check also.My thoughts are 4 sets of 8(ramping up).example 100,105,110,115.

Originally Posted by fullhouse

I like the idea of a basic routine, really hitting the lift hard and getting out of the gym.I also would like to hit the muscle twice a week.I have been training off and on for a few years now,(39yrs old) and have followed the more traditional routines of killing the muscle once a week with 3or 4 exercise and feel that a basic routine will put a little more focus on the lift and not just going through the motions.My questions are of sets and reps for this kind of a routine.Monday and Thursday,bench, row, curls.Tuesday and Friday OHP,squats,triceps.( should throw in deadlifts) but that's it.Looking to add mass.Is the basics enough?

The basics are the BEST way to add mass. Doing isolation movements doesn't pack on mass like a heavy compound will. If you are going the natural route you need to make sure your diet is in check obviously, along with a BCAA and creatine supplement to make sure you are getting the most out of your recovery time. The ACT recommends at LEAST 24 hours for muscle recovery, but suggest 72 for 100% recovery. So you should be ok with schedule like you mentioned, just remember not to overdo it and keep the workouts to 45 mins to an hour.

Remember, the squat and deadlift are the #1 lifts to add mass so focus focus focus on those days.

Don't get TOO caught up in the idea of sets and reps. Which rep-set scheme you choose should depend on your goals, just remember to change things up. One thing I find that works great for me is swapping rep-set schemes every 2 weeks. Something more important to worry about is total volume, and however you can accomplish that. The goal is to increase total volume every week, and as long as you get there (regardless of rep-sets used) you are making gains!

-TGWT

Got Built? » Baby Got Back

take a look at this link my friend. Something I just started working with. I know of a few guys on here that are or have done this routine and have nothing but good things to say about it.

Compound lifts are all you need. To gain mass, it is more about diet as well.