Mass gain routine--Tell me what you think!

kenshamrock · 05-25-2004, 03:41 PM

Day 1: Chest and Hamstring

-BB Flat bench press 8-10 reps x 4 sets
-DB Incline press 8-10 reps x 3 sets
-DB Incline fly 8-10 reps x 2 sets
-Dips 8-10 reps x 2 sets

Stiff leg dead lift 8-10 reps x 4 sets
Leg curl 8-10 reps x 4 sets

Day 2: Deltoids and Biceps

-Military press 8-10 reps x 3 sets
-Lateral raises 8-10 reps x 3 sets
-DB Front raises 8-10 reps x 3 sets
-Shoulder Shrugs 8-10 reps x 3 sets
-Read Delt Fly 8-10 reps x 3 sets

-Close grip chins 8 reps x 3 sets
-BB curl 8-10 reps x 3 sets

Day 3: REST

Day 4: Quads and Calves

-Squats 8-10 reps x 4 sets
-Leg press 8-10 reps x 4 sets
-leg extension 8-10 reps x 4 sets

-Standing calf raise 8-10 reps x 4 sets
-Seated calf raise 15 reps x 4 sets

Day 5: Back and Triceps

-Chins 8-10 reps x 4 sets
-BB bent over rows 8-10 reps x 3 sets
-Dead lifts 8-10 reps x 3 sets
-Wide grip Lat pull down 8-10 reps x 3 sets

-BB close grip bench 8-10 reps x 3 sets
-Skull Crushers 8-10 reps x 3 sets
-Straight bar press down 8-10 reps x 2 sets

animalmachine · 05-25-2004, 04:14 PM

curious, is there any reason why you split off hamstring from leg day?

i'm a fan of the principles of Max-OT, so to me it looks like you're doing too many sets. try limiting it to 6-9 sets per muscle group, and lower the reps to 4-6. You'll be able to lift heavier, and lifting more weight = gaining mass (with appropriate diet).

i'm no expert though, so put more emphasis on advice from the veteran board members.

Johnnny · 05-25-2004, 10:24 PM

kenshamrockWhy do you do close grip chins on shoulder day? I would just to shoulders & traps on shoulder day.

I wouldn't do shoulders & chest on back to back days or never ever on the first day. When you work your chest, your shoulders greatly come into play & will also be worked & weakend & need time to recover. Your shoulder day I'm sure couldn't be as good or strong as it could be if you didn't train shoulders & chest on back to back days. Not a good thing.

Only one rest day? I would put another rest at least in there especially if you hit each muscle once a week really hard.

Johnnny · 05-25-2004, 10:26 PM

I said

Quote:

I wouldn't do shoulders & chest on back to back days or never ever on the first day

I meant never ever do chest & shoulders on back to back days or never ever on the same day, not the first day. I'm getting tired & off to bed at 11:30PM.

05-25-2004, 03:41 PM	#1
kenshamrock Registered User Join Date: Dec 2001 Location: CANADA Posts: 83	Mass gain routine--Tell me what you think! Day 1: Chest and Hamstring -BB Flat bench press 8-10 reps x 4 sets -DB Incline press 8-10 reps x 3 sets -DB Incline fly 8-10 reps x 2 sets -Dips 8-10 reps x 2 sets Stiff leg dead lift 8-10 reps x 4 sets Leg curl 8-10 reps x 4 sets Day 2: Deltoids and Biceps -Military press 8-10 reps x 3 sets -Lateral raises 8-10 reps x 3 sets -DB Front raises 8-10 reps x 3 sets -Shoulder Shrugs 8-10 reps x 3 sets -Read Delt Fly 8-10 reps x 3 sets -Close grip chins 8 reps x 3 sets -BB curl 8-10 reps x 3 sets Day 3: REST Day 4: Quads and Calves -Squats 8-10 reps x 4 sets -Leg press 8-10 reps x 4 sets -leg extension 8-10 reps x 4 sets -Standing calf raise 8-10 reps x 4 sets -Seated calf raise 15 reps x 4 sets Day 5: Back and Triceps -Chins 8-10 reps x 4 sets -BB bent over rows 8-10 reps x 3 sets -Dead lifts 8-10 reps x 3 sets -Wide grip Lat pull down 8-10 reps x 3 sets -BB close grip bench 8-10 reps x 3 sets -Skull Crushers 8-10 reps x 3 sets -Straight bar press down 8-10 reps x 2 sets
	obsession is just a word the lazy use to describe the DEDICATED

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05-25-2004, 04:14 PM	#2
animalmachine Registered User Join Date: May 2004 Posts: 206 Photos: 4	curious, is there any reason why you split off hamstring from leg day? i'm a fan of the principles of Max-OT, so to me it looks like you're doing too many sets. try limiting it to 6-9 sets per muscle group, and lower the reps to 4-6. You'll be able to lift heavier, and lifting more weight = gaining mass (with appropriate diet). i'm no expert though, so put more emphasis on advice from the veteran board members.

05-25-2004, 10:24 PM	#3
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	kenshamrockWhy do you do close grip chins on shoulder day? I would just to shoulders & traps on shoulder day. I wouldn't do shoulders & chest on back to back days or never ever on the first day. When you work your chest, your shoulders greatly come into play & will also be worked & weakend & need time to recover. Your shoulder day I'm sure couldn't be as good or strong as it could be if you didn't train shoulders & chest on back to back days. Not a good thing. Only one rest day? I would put another rest at least in there especially if you hit each muscle once a week really hard.