chico1st

About me:
Im on this full body routine and I am also on a bulking diet.

Question 1:
I want to gain as much mass as possible and I was wondering if there is a difference between doing chin-ups vs. pull ups, wide vs. narrow grips, and and using a weighted belt vs. pulldown machine. I just want to gain mass and i dont care about any specific muscle so I was wondering what you think the most effective thing would be for my back.

Question 2:
I have always been told that you can only do ab workouts 1x per week. But i was wondering if I can do multiple ab workouts per week since I recover faster from my workouts due to my bulking diet. If so how many workouts can I do... 2 maybe 3?

at the moment I am doing 2x10 decline sit-ups 1 time per week.

Thank you very much for your time.

DiGiTaL

Whats your routine and diet look like?.

I cant answer your first question but I can give a hand on second one.

You don't have to work on it once a week, you can work on it as much as you want, its the gains that matter. If you recover quickly, then do your ab workouts on your Day OFFs and do it maybe one twice a week. (Remember abs are covered by layers of fat on your stomach, get rid of that and you'll get nice abs)

And is that all your doing for your abs?

Stats: Weight: 190lbs | Height: 5'11 | BF: 14%
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Leatherface

Chico

If mass is your goal then you must focus on the big lifts like Squats, Deadlifts, Chins, Rows, Dips and Benching.

My advice is to train your whole body twice a week with about 3 days of rest between workouts. A Monday/Thursday schedule would work well. Try something like this:

Monday

Squats 3-4 sets of 10-12 reps
Incline Dumbbell Press (30 degress) 3-4 sets 6-8 reps
Bentover Barbell Rows 3-4 sets 6-8 reps
Barbell Curls 2 sets 6-8 reps
Shrugs 2 sets 6-8 reps

Thursday

Deadlift 3-4 sets 6-8 reps
Weighted Dips 3-4 sets 6-8 reps
Weighted Chins (I prefer a reverse grip) 3-4 sets 6-8 reps
Military Press 2 sets 6-8 reps
Calf Raises 2 sets 6-8 reps

Do not pyramid the weight. Keep it the same for each set and stop each set about 1 rep shy of failure. You likely won't get the same number of reps for each set but that's ok. For example, set 1 might yield 8 reps. Set two, 7 reps. Set three, 6 reps. Set 4 (if you feel you need it) 5 reps.

As far as diet goes, eat everything as often as possible. Might be a good idea to give creatine a shot too and definitely add a good protein powder to keep your protein intake high enough throughout the day.

"Look what your brother did to the door!"

chico1st

im between 4000 and 4500 calories for my diet.

The only other back work that I get other than my chins/pullups is bent over rows.

and ill be doing it on the same day as the bent over barbell rows

im on a beginners 5x5 (ish) routine

Malley

Answer to your number one question would be a variety of pullups would be best for you. Dont focus on a certain thing to make you more massive, focus on several things that you can progress on.


Your answer to the second question is I do core work each time I go to the gym. I normally do some sort of stabilization core work (planks) and some type of strength core work (cable crunches).

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