Thread: mass/bulk routine needed

I have done something like that with an upper-lower split. One day of each split will be heavy (Like 4-6 reps) and the other day will be moderate to light (8-12 reps). You could also stick a heavy strength or power exercise at the beginning of each workout (One exercise that's done for 3x3 or 4x4) and lighter accessory work to follow (8-12 rep stuff).

There are lots of ways to do it. In the sticky I wrote up on designing a training program there is an example upper-lower spilt using undulating periodization toward the end of the first post that can be modified to fit your needs.

I didnt see anything from you except the warmup.

Originally Posted by juggernaut

I didnt see anything from you except the warmup.

Designing training routines by Cowpimp


I believe the top link in the first post is the one I referred to.

hey pimp, how do you feel about the power/rep range/shock routines as a method for gaining mass?

Excellent reads BTW!

I'm doing a full body program right now with a heavy day (5-8 reps), moderate day (8-12 reps), and a speed day (12-15 reps). My size is good, but overall brute strength isn't great on this program. However, it has increased my over all speed, including my bat speed for softball, which is my #1 concern until the end of next month.
My son is doing this program as well and his progress has been very good. Explosive power is important in football, so it might be something for you to check out. If not, you can ignore it and call me names.

DAY 1
Squats: 3 sets of 5-8
Flat BB Bench Press: 2 sets of 6-8
Incline DB Press: 3 sets of 6-8
T-Bar Rows: 2 sets of 6-8
Wide-Grip Pull-Ups: 5 sets of 3
Biceps - 2 sets of 8-12

Day 2: OFF

Day 3
Deadlifts: 3 sets of 8-12
BB Lunges: 2 sets of 8-12
Standing Military Press: 2 sets of 8-12
Reverse Grip Pull-Ups: 5 sets of 3
Shrugs - 3 sets of 8-12
Triceps - 2 sets of 8-12

Day 4: OFF

Day 5: Speed Reps with 50-55% of 1RM
Squats: 3 sets of 8-12
Incline BB Press: 3 sets of 12-15
Face Pulls: 3 sets of 12-15
Bent Over Cable Rows: 3 sets of 12-15
Lateral DB Raise: 3 sets of 12-15
A1) Triceps: 2 sets of 12-15
A2) Biceps: 2 sets of 12-15

Day 6: OFF

Day 7: OFF

You could do the same type of thing with an upper/lower as well.

I'm not crazy about full body progs. I havent done them in a very long time. I have been training for almost 15 years and I see their only benefit when I am competing, as a circuit training method to deplete glycogen stores before carb loading.

Originally Posted by juggernaut

hey pimp, how do you feel about the power/rep range/shock routines as a method for gaining mass?

I think it's an excellent program. I prefer using higher frequency training methods myself, like full body programs, but that doesn't mean his won't get you results. I have used it myself, and the results were on par with other training protocols I've used when trying to add mass. It's a pretty fun program too. The sessions don't get boring because the dynamics change frequently.

Originally Posted by juggernaut

I'm not crazy about full body progs. I havent done them in a very long time. I have been training for almost 15 years and I see their only benefit when I am competing, as a circuit training method to deplete glycogen stores before carb loading.

I understand. I really posted that just to demo how I'm applying that type of training. It could also be done in an upper/lower format.

Originally Posted by CowPimp

I think it's an excellent program. I prefer using higher frequency training methods myself, like full body programs, but that doesn't mean his won't get you results. I have used it myself, and the results were on par with other training protocols I've used when trying to add mass. It's a pretty fun program too. The sessions don't get boring because the dynamics change frequently.

reminds me of DC training in that aspect.

Firstly, drop the cardio. Don't waste your energy and recovery on cardio. Just don't eat too much, and plan your diet well, and you'll be fine.

Secondly, rest and sleep. Build a nap in during the day if you can. Get at least 8 hours at night.

Thirdly, consume 2 grams of protein per pound of BW. Everyday.

Fourthly, can you lift twice a day? If so, that can be huge.

Fifthly, set a training routine that focuses on compound lifts, and gets plenty of rest. Train to failure. Something like this:

Monday -- Chest and front delts.

Incline Barbell -- 4 sets
Flat bench -- 3 sets
Dips -- 2 sets
DB Lateral raises -- 3 sets
Upright rows -- 2 sets
Standing Barbell Presses -- 2 sets

Tuesday -- Back and rear delts

Pullups - 3
Deadlifts - 3
Barbell Rows -3
Shrugs - 3
Bent over laterals -- 3

Wed -- rest

Thursday -- Legs

Squats - 4
SLDL - 3
Leg Press - 3
Ham curls -2
Calves - 4

Friday -- Bis and Tris

Barbell Curls - 3
Close Grip Bench - 3
seated DB Curls - 2
Overhead DB Press - 2
heavy hammer curls - 2
Reverse press downs - 2