Thread: Dave's Mass/Strength Program Volume Uno

This is a solid program for someone looking to add mass/strength. It is not complex, but I find the simplist solution is usually the most effecient one. I put this program together myself with the research and knowledge I have obtained, borrowing bits and pieces of reasoning from a wealth of solid sources and other programs.

Anyone willing to give this program a try, let me know, I know that I will be starting it on Monday of next week, and anyone else interested, feedback would be MUCH appreciated, as I am going to start training some friends (clients so to speak) on this program next week, and am VERY EXCITED to see how effective it is.


Remember, base your calories/carbs higher than normal.

You know your own body better than I do, but I would increase calories by maybe 500-850 per day (at least on training days if you are using something such as TP's carb cycling,) as
well as an extra 75-100 grams of complex carbs on training days.

Protein at 1g per lb of bodyweight (at avg), some use more, some can get by with less, but doing a mass program, or if on a cycle, I would recommend bumping protein to about 1.2 to 1.4 grams per lb a day. But then again, each person is different, so do what works BEST for YOU.

This is my true first attempt to post a though-out, researched program on a public board, so ANY feedback would be appreciated on what you think, any changes you might make or anything at all. I want to train my clients and friends the best way I can, so I want to know what YOU guys think as well.

Here is an outline of the program:

There are two basic workouts:
Workout A and B

Workout A is geared more toward hypertrophy training. You should hit at least 7- 8 reps, but no more than 11. If you hit 11, then go up in weight 3-5 percent and try to get 8. You are NOT going to failure during this time frame, but one rep short of failure. I know its hard, and for the longest time I did everything to momentary failure, but dont do it now, trust me on this one.

Workout B is geared more for strength. You will be doing a goal of 6 reps. If you can get more than 6, bump the weight 3-5 percent. Dont go any lower than 4, if you cant get 4, then lower the weight. This is basically identical to the MAX OT training protocol for reps. You will be training to momentary failure on these days, but not PAST IT. NO FORCED REPS OR NEGATIVES OR REST PAUSE. Just go until you can complete the last one and stop.


Monday: (Workout A- Hypertrophy based)

Back: Pull-Downs: 2x(8-10)
Seated-Rows: 2x(8-10)

Chest: Dumbell Press:2x (8-10)
Flat Flys:2x (8-10)

Shoulders: Dumbell Press 2x(8-10)
Rear Delts: 2x (8-10)

Biceps: Alternate Curls: 2x(8-10)
Preacher Curls : 2x (8-10)

Triceps: Skull Crushers: 2x (8-10)
Push Downs: 2x(8-10)


Tues: Legs/Abs/Cavs (Workout B- Strength Based)

Squats: 3x (6-8)
Leg Press: 2 x (6-8)
Stiff Leg Deadlifts: 2x(6-8)
Seated Calf Raises 3x (8-12)
Abs: 3x (10-15)

Wed: Off

Thur: Workout B

Back: Deadlifts: 3x6
Bent-Rows 3x6

Chest: Slight Incline Press: 2x6
Incline Flys 2x6

Shoulders: Smith Press 3x6
Side Lateral 2x6

Biceps: Barbell Curls 2x6

Triceps: Close Grip Bench 2x6

Friday: (Workout A)

Squats: 3x(10-12)

Lunges: 2x(8-10)

Ham Curls: 2x (10-12)

Calf Raises: 3x (12-15) Failure

Abs: 3x (12-20) Failure

Sat/Sun: OFF


Every two weeks, switch the exercies from A workout to B workout. So basically you would be using Mondays A hypertrophy based workout scheme with the power reps and sets. You can also change the pattern of the workout from AB off AB off off. if you really want to and know your body. I chose this pattern on purpose, and changing the exercise selection every two weeks should prevent stagnation (which I still believe is more mental than anything else). But of course as with any good program, if you know yourself THAT well feel free to substitute your favorite exercises and such, I firmly believe no great program is absolute or set in stone.


Good luck with this, any questions I would be more than happy to answer.

Good luck and good training.
Lemme know what you think.

Dave.

sounds solid enough to me