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

AKIRA · 04-13-2007, 08:52 PM

I was looking into WESTSIDE, but its more for powerlifting than bodybuilding. Although, I am not leaving the option out. I still like to have numbers.

I just got done with P/RR/S and will have a deconditioning week before I start a new routine.

I dont want to do a split routine, but I am interested in all options.

I can come up with a program on my own, but maybe theres a MASS BUILDING template already out there that I havent tried. I like trying new stuff, so post up some ideas.

kcoleman · 04-13-2007, 10:36 PM

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.

AKIRA · 04-13-2007, 10:38 PM

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

**P-funk** · 04-13-2007, 10:44 PM

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

Duncans Donuts · 04-14-2007, 01:40 AM

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.

Phred · 04-14-2007, 01:27 PM

Quote:

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?

kcoleman · 04-14-2007, 03:00 PM

Quote:

Originally Posted by Phred

So that would be "light weight" jumping jacks?

Jumping jacks with a 4-1-0 tempo.

(picture that!)

**P-funk** · 04-14-2007, 04:29 PM

Quote:

Originally Posted by kcoleman

Jumping jacks with a 4-1-0 tempo.

(picture that!)

that is how i do them.

AKIRA · 04-15-2007, 01:24 PM

Quote:

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?

**P-funk** · 04-15-2007, 01:33 PM

Quote:

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.

Triple Threat · 04-15-2007, 05:54 PM

Quote:

Originally Posted by kcoleman

Jumping jacks with a 4-1-0 tempo.

(picture that!)

kcoleman · 04-16-2007, 04:46 PM

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

AKIRA · 04-16-2007, 04:57 PM

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

I liek the leg day tons.

TheCurse · 04-16-2007, 06:16 PM

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

katt · 04-16-2007, 06:35 PM

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

kcoleman · 04-16-2007, 07:45 PM

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.

camarosuper6 · 04-16-2007, 08:42 PM

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.

camarosuper6 · 04-16-2007, 08:43 PM

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"

AKIRA · 04-16-2007, 10:04 PM

Quote:

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.

DiGiTaL · 04-16-2007, 10:19 PM

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

camarosuper6 · 04-16-2007, 10:20 PM

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.

**P-funk** · 04-16-2007, 10:36 PM

Quote:

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!).

Duncans Donuts · 04-16-2007, 10:50 PM

post workout diet is the most important imo

Stewart20 · 04-17-2007, 08:16 AM

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.

AKIRA · 04-17-2007, 09:21 AM

Quote:

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.

Doublebase · 04-17-2007, 09:29 AM

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

04-13-2007, 08:52 PM	#1
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,901 Photos: 3	What would you suggest for an all out mass building program? I was looking into WESTSIDE, but its more for powerlifting than bodybuilding. Although, I am not leaving the option out. I still like to have numbers. I just got done with P/RR/S and will have a deconditioning week before I start a new routine. I dont want to do a split routine, but I am interested in all options. I can come up with a program on my own, but maybe theres a MASS BUILDING template already out there that I havent tried. I like trying new stuff, so post up some ideas.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-13-2007, 10:38 PM	#3
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,901 Photos: 3	push pull legs might be a try... But Ive done it already.. Still though, might be fine with volume and such.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-13-2007, 10:44 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	I would probably do something that is strongly based on jumping jacks.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-14-2007, 01:40 AM	#5
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

04-16-2007, 04:57 PM	#13
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,901 Photos: 3	I actually like those ideas. Maybe take out 1 movement from each psuh and pull. I liek the leg day tons.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-13-2007, 10:36 PM	#2
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	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.

04-16-2007, 04:46 PM	#12
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	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

04-16-2007, 06:16 PM	#14
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	for mass building ive always had success using progressive resistance in a standard 3 day split program.
	Still Alive.

04-16-2007, 06:35 PM	#15
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	push/pull/legs is good,, We just change up our reps/sets every eight weeks or so.. seems to work for me.

04-16-2007, 07:45 PM	#16
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	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.

04-16-2007, 08:42 PM	#17
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-16-2007, 08:43 PM	#18
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	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"
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-16-2007, 10:19 PM	#20
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 911	Hey TheCurse, you think its possible to show us your routine for the 3 day split you had.
	Stats: Weight: 190lbs \| Height: 5'11 \| BF: 14% My Journal

04-16-2007, 10:20 PM	#21
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

04-16-2007, 10:50 PM	#23
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	post workout diet is the most important imo
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

04-17-2007, 08:16 AM	#24
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,927 Photos: 2	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.
	http://futuretrainer.blogspot.com/ --My new blog!!

04-17-2007, 09:29 AM	#26
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,617	You're already massive but good luck with getting bigger.