Thread: New year, new routine.

Heres my version of a dual factor mass gain program. Im hoping this helps me gain that extra 10-15lbs over the next few months.

Any thoughts or suggestions would be greatly appreciated.

Workout 1:

Squat / Front Squat
Flat Bench / Inc DB Press
BB Row / Seated Cable Row
Seated Calf Raise / Standing Calf Raise

Workout 2:

Deadlift / Power Clean
M Press (behind neck) / Dips
Chin Ups / Pull Ups
Crunches / Leg Raises

Schedule as follows :

Day 1 : Workout 1, 4x6

Day 2 : OFF

Day 3 : Workout 2, 4x6

Day 4 : OFF

Day 5 : Workout 1, 3x10

Day 6 : OFF

Day 7 : Workout 2, 3x10

Day 8 : OFF

Day 9 : REPEAT

Progression :

4x6 days : increase 2.5-5% per week.
3x10 days : keep weight constant, but increase reps ( 3x11, 3x12, etc.) until 3x12, then increase weight 2.5-5% and repeat from 3x10.

I was thinking of rotating exercises every 3-4 cycles and running this until the conclusion of my current bulk in feb-march.

Cardio done either mornings of workout days or afternoon of off days (i train in afternoon) either 15-20 mins HIIT or 30 mins moderate intensity jogging/elliptical twice a week.

Originally Posted by CowPimp

Training to failure has its place, but I wouldn't recommend you do it on every set of every exercise all the time or anyting like that. Hitting failure on occasion isn't going to kill you, especially considering what most people call muscular failure is not truly muscular failure.

Sounds about what i figured. thanks for the replys.