Powerlifting/For Mass???

tenxyearsxgone · 10-14-2003, 09:55 PM

Mon -- Chest

Flat - 5x5
Inc. DB - 3x8
DB Flyes - 3x8
Cable X-over - 1x8

Tues -- Legs

Squat - 5x5
Stiff Deads - 3x8
Leg Press - 3x8
Calves - 5x15

Wed -- Off

Thurs -- Back/Shoulders

Dead Lifts - 5x5
B/O Rows - 3x8
Pull Downs - 3x8
Shrugs - 3x8
Military - 5x5
Laterals - 3x8
Front Raise - 3x8

Friday -- Bi's/Tri's

Skull Crushs -- 5x5
Push Down -- 3x8
Overhead DB Press -- 3x8
Barbell Curl -- 5x5
Alt DB Curl -- 3x8
Close Preachers -- 7's aka 21 ( 3 sets )

tenxyearsxgone · 10-14-2003, 09:57 PM

my question is will this help me put on bulk/mass im 5'10" 180lbs looking to get over 200 with mass/strength and eventually up to 225 and what not then get cut.

**Mudge** · 10-14-2003, 10:56 PM

It may look like powerlifting to you but its not, looks like a good rep range to me. Lifting or jogging doesn't make a person gain weight, if you want to gain weight its up to your diet and metabolism and your activity level (caloric expenditure).

Triple Threat · 10-15-2003, 07:13 AM

It can be used as a powerlifting program. The major lift is done for 5 sets of 5 reps, and then you pick 2-3 auxiliary exercises and do 2-3 sets of 8 reps.

Here are the details:
http://boards.elitefitness.com/forum...hreadid=204402

Grant_73 · 10-18-2003, 03:45 AM

Drop the flys and crossovers.

**P-funk** · 10-18-2003, 04:32 AM

Quote:

Originally posted by CaptainDeadlift
It can be used as a powerlifting program. The major lift is done for 5 sets of 5 reps, and then you pick 2-3 auxiliary exercises and do 2-3 sets of 8 reps.

Here are the details:
http://boards.elitefitness.com/forum...hreadid=204402

I was just going to say, reps of 5 are great but if you are really interested in powerlifting you are going to need to hit triples and doubles also.

10-14-2003, 09:55 PM	#1
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Powerlifting/For Mass??? Mon -- Chest Flat - 5x5 Inc. DB - 3x8 DB Flyes - 3x8 Cable X-over - 1x8 Tues -- Legs Squat - 5x5 Stiff Deads - 3x8 Leg Press - 3x8 Calves - 5x15 Wed -- Off Thurs -- Back/Shoulders Dead Lifts - 5x5 B/O Rows - 3x8 Pull Downs - 3x8 Shrugs - 3x8 Military - 5x5 Laterals - 3x8 Front Raise - 3x8 Friday -- Bi's/Tri's Skull Crushs -- 5x5 Push Down -- 3x8 Overhead DB Press -- 3x8 Barbell Curl -- 5x5 Alt DB Curl -- 3x8 Close Preachers -- 7's aka 21 ( 3 sets )

10-14-2003, 10:56 PM	#3
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	It may look like powerlifting to you but its not, looks like a good rep range to me. Lifting or jogging doesn't make a person gain weight, if you want to gain weight its up to your diet and metabolism and your activity level (caloric expenditure).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

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10-14-2003, 09:57 PM	#2
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	my question is will this help me put on bulk/mass im 5'10" 180lbs looking to get over 200 with mass/strength and eventually up to 225 and what not then get cut.

10-15-2003, 07:13 AM	#4
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,472 Photos: 6	It can be used as a powerlifting program. The major lift is done for 5 sets of 5 reps, and then you pick 2-3 auxiliary exercises and do 2-3 sets of 8 reps. Here are the details: http://boards.elitefitness.com/forum...hreadid=204402

10-18-2003, 03:45 AM	#5
Grant_73 Registered User Join Date: Nov 2002 Location: Escondido, CA Posts: 163	Drop the flys and crossovers.