Thread: What would you suggest for an all out mass building program?

I was about to post a thread like this. I'm looking for a program an intermediate could use that's geared towards hypertrophy. Upper/lower or push/legs/pull.

I'm not confident enough to be able to set up my own program using Cowpimp's stickies. He has a good upper/lower example but everything else is pretty non-specific when it comes to adjusting volume.

push pull legs might be a try... But Ive done it already.. Still though, might be fine with volume and such.

I would probably do something that is strongly based on jumping jacks.

tension time = best option for hypertrophy.

which means you will inevitably have to LOWER your weights to the point that you can't cheat or sacrifice form.

Originally Posted by Duncans Donuts

tension time = best option for hypertrophy.

which means you will inevitably have to LOWER your weights to the point that you can't cheat or sacrifice form.

So that would be "light weight" jumping jacks?

Originally Posted by Phred

So that would be "light weight" jumping jacks?

Jumping jacks with a 4-1-0 tempo.

(picture that!)

Originally Posted by kcoleman

Jumping jacks with a 4-1-0 tempo.

(picture that!)

that is how i do them.

Originally Posted by Duncans Donuts

tension time = best option for hypertrophy.

which means you will inevitably have to LOWER your weights to the point that you can't cheat or sacrifice form.

Hmm so a program full of negatives if hypertrophy was that important huh?

Originally Posted by AKIRA

Hmm so a program full of negatives if hypertrophy was that important huh?

negatives, isos....play with the tempo to increase the tension.

use that for a few weeks, then transition into heavier lifts with straight tempos.

work on developing different aspects.

Originally Posted by kcoleman

Jumping jacks with a 4-1-0 tempo.

(picture that!)

How about this?

Week A- push/pull/off/legs/push/off/off
Week B- pull/legs/off/push/pull/off/off
Week C- legs/push/off/pull/legs
... etc

rest intervals kept at 90 seconds
3 minutes between exercises
4/1/0 rep tempo

Push:
Bench Press 3 x 6-12
Military Press 3 x 6-12
Dumbell Press 3 x 6-12
Dumbell OH Press 3 x 6-12
Flyes 2 x 8-12
Side Lateral Raises 2 x 8-12
Skullcrushers 2 x 8-12

Pull:
Barbell Row 3 x 6-12
Chinup 3 x 6-12
Dumbell Row 3 x 6-12
Lat Pulldown 3 x 6-12
Reverse Flyes 2 x 8-12
Pullovers 2 x 8-12
Hammer Curls 2 x 8-12

Legs:
Back Squats 4 x 6-12
Deadlifts 4 x 6-12
Lunges 3 x 8-12
Stepups 3 x 8-12
Calf raises 4 x 10-15

I actually like those ideas. Maybe take out 1 movement from each psuh and pull.

I liek the leg day tons.

for mass building ive always had success using progressive resistance in a standard 3 day split program.

push/pull/legs is good,, We just change up our reps/sets every eight weeks or so.. seems to work for me.

I just tried the routine that I posted above. It killed me. With the short rest intervals between sets/exercises, and the 4 second negatives, I was using weights that I would normally do 15 reps with for 5 reps. I felt like a little girl struggling under 2.5 lb pink dumbells.

I just recently bought a stopwatch so this is the first time I've actually timed my rest intervals between sets. Not looking forward to leg day.

Perhaps 120 seconds would be better geared towards hypertrophy training than 90 seconds?

I have a feeling I'm going to quickly develop a love/hate relationship with my new Timex stopwatch.

I never worry about "hypertrophy" because all really care about it beating my log book and getting stronger.

Any program where you can consistently increase the weights you use is the best IMO.

My own PERSONAL favorite, is DC type training, low volmue, rest pause work.

And Mike's negative only chins are like Squats for the upper body... miserable.

Another thing to consider for a lot of people too... If your log book has roughly the same weights you were using last year around this time.. no program in the world is going to give you "hypertrophy"

Originally Posted by camarosuper6

I never worry about "hypertrophy" because all really care about it beating my log book and getting stronger.

Any program where you can consistently increase the weights you use is the best IMO.

My own PERSONAL favorite, is DC type training, low volmue, rest pause work.

And Mike's negative only chins are like Squats for the upper body... miserable.

That is the thought I am trapped in.

I know cutting while maintaining strength is near impossible to do, but putting on mass + strength gains should be related. Were not talking 1RMs, but if it were to happen, I cant say its unlikely.

Hey TheCurse, you think its possible to show us your routine for the 3 day split you had.

Dude, if you are increasing the weights, using a reasonable rep range of 6-10 or so, you WILL be getting bigger as well, as long as your diet is sufficient.

Originally Posted by camarosuper6

Dude, if you are increasing the weights, using a reasonable rep range of 6-10 or so, you WILL be getting bigger as well, as long as your diet is sufficient.

agree. the key is diet (get those cals in!).

post workout diet is the most important imo

i agree that you must progressively add weight and or reps each time to get progressively stronger and bigger.

I have found that just doing strict reps is what works best for me. one second up, one second down. I don't think you need to do all that fancy tempo stuff, unless you want to, with the exception of negative only exercises like chins or dips, as they have been proven to work.

But, in my experience of changing routines almost weekly, I think I can say that I have had some of my best results with doing low volume, high frequency workouts, either full bodies 3x per week, or DC style training. don't discredit what rest pause sets can do for you....i did it yesterday for the first time in a while, and on my DB presses, I thought my chest was going to rip through my skin by the 3rd RP set.

Originally Posted by Stewart20

i agree that you must progressively add weight and or reps each time to get progressively stronger and bigger.

I have found that just doing strict reps is what works best for me. one second up, one second down. I don't think you need to do all that fancy tempo stuff, unless you want to, with the exception of negative only exercises like chins or dips, as they have been proven to work.

But, in my experience of changing routines almost weekly, I think I can say that I have had some of my best results with doing low volume, high frequency workouts, either full bodies 3x per week, or DC style training. don't discredit what rest pause sets can do for you....i did it yesterday for the first time in a while, and on my DB presses, I thought my chest was going to rip through my skin by the 3rd RP set.

Do this, dont do that, its ok to do this, you dont have to do that.

Strength gains with diet can equal size. Makes sense to me.

I guess the only thing I cant grasp (cuz ive never done it) is a program that is strictly to make size. This is a program that has the longer "tension times." Also, cuz Ive never done it before, this will be a switch up that I certainly could use.

I think I am going to split it up. Few weeks hypertrophy, then few weeks max strength. Its really the only way to be sure.

You're already massive but good luck with getting bigger.

Originally Posted by DiGiTaL

Hey TheCurse, you think its possible to show us your routine for the 3 day split you had.

Ya Curse that would be cool if you would... tx!

ive posted workouts plenty of times, there is no magic in any of my rep/set routines. the only real secret i have found is consistency. my workouts have pretty much always been a push/pull/legs type of program.

push
pull
off
legs
off
repeat
(insert additional rest days as needed)

nowadays i never do a heavy back day right after a heavy chest day.

but as a lot of knowledgable people have stated, eating enough calories is supremely important. looking at it that way, i would say my best routine for gaining mass is the 5-6 eggs i have eaten virtually every morning for the last 5 yrs and the peanut butter and jam sandwich (with glass of milk) i eat before bed every night. as well as my post workout protein drink. i cant remember ever not getting my post w/o shake in, i put that much importance on it. if you are a skinny kid with a high metabolic rate, you really have to turn eating into a job. its not fun or glamorous, especially after yrs and yrs, but there really is no way around it.

Originally Posted by P-funk

negatives, isos....play with the tempo to increase the tension.

use that for a few weeks, then transition into heavier lifts with straight tempos.

work on developing different aspects.

Exactly what I am doing now and it works wonders! Its fuckin amazing.