norel

Before I start this post I would like to "preface" by stating that both of them were cannibalized from the Ironmagazine Mass routine located here.

http://www.ironmagazine.com/training_routine1.htm

I would also like to thank the author of this workout for making it available on the site.

For he first workout I began by making changes to make it "dumbbell" friendly, as I have no barbells or machines in my home. This only involved changing a couple excercises around.I also added an ab routine just because it wasn't in that workout (does anyone know why?).



Day 1: Chest, Shoulders & Biceps

Flat or Decline Press 3 sets 6 - 8 reps
Incline Press 2 sets 6 - 8 reps
Military Press 3 sets 6 - 8 reps
Upright Rows 2 sets 8 - 10 reps
Barbell Curls 3 sets 6 - 10 reps
Preacher Curls 2 sets 6 - 10 reps
Day 2: Rest

Day 3: Legs & Abs
Squats 5 sets 6 - 10 reps
Stiff Leg Dead Lifts 3 sets 8 - 10 reps
Lunges 3 sets 8 - 10 reps
Decline Bench Situps 3 sets To Fail
Leg Raises 3 sets To Fail
Oblique Side Bends 3 sets 8 - 10 reps
Day 4: Rest

Day 5: Back & Triceps

Bent Over Rows 3 sets 6 - 8 reps
One Arm Rows 2 sets 8 - 10 reps
Pull-Ups 3 sets To Fail
Lying Triceps Press 3 sets 6 - 10 reps
Dips 2 sets To Fail

Day 6: Rest
Day 7: Rest
Day 8: Repeat

The second workout is a variation on the first, only I have added a third set too each muscle group. This has meant that I have had to add a fourth workout day to the routine. The reason that I have made this workout is because my current workout incorporates a similar structure (3 sets per muscle) and is done over a four day rotation. This would be close to the same as what I am doing now...only with more recovery time (seven days of rest instead of four.

Day 1: Chest & Biceps

Flat or Decline Press sets 6 - 8 reps
Flys 3 sets 6 - 8 reps
Incline Press 2 sets 6 - 8 reps
Barbell Curls 3 sets 6 - 10 reps
Hammer Curls 3 sets 6 - 10 reps
Preacher Curls 2 sets 6 - 10 reps
Day 2: Rest

Day 3: Legs & Shoulders

Squats 5 sets 6 - 10 reps
Stiff Leg Dead Lifts 3 sets 8 - 10 rep
Lunges 3 sets 8 - 10 reps
Military Press 3 sets 6 - 8 reps
Lateral Raises 3 sets 6 - 8 reps
Upright Rows 2 sets 8 - 10 reps

Day 4: Rest

Day 5: Back & Triceps

Bent Over Rows 3 sets 6 - 8 reps
One Arm Rows 2 sets 8 - 10 reps
Pull-Ups 3 sets To Fail
Lying Triceps Press 3 sets 6 - 10 reps
French Presses 3 sets 6 - 10 reps
Dips 2 sets To Fail

Day 6: Abs

Decline Bench Situps 3 sets To Fail
Leg Raises 3 sets To Fail
Oblique Side Bends 3 sets 8 - 10 reps
Day 7: Rest
Day 8: Repeat

The million dollar question is; Should I stick to the on that has two sets per group...or go for the one that has three sets per? Is more going too be better for me in gaining mass...........or is it overtraining the muscle?

So there you have it.............which one of these would be most effective for building mass?

Thanks

Norel

TriZZle305

i just want to say i think you should drop 2 sets for squats or drop sum reps or sumthing.. besides that i think both are ok... my routine is very similar but i dont have a routine anymore because i do what coach tells me to do

but i think besides that scotty mudge and snake eyes will have some of the best responses for you because theyll give you advice about your routine so you can do one that will benefit everything... cutting/power/hypertrophy but if they dont respond here is the link to what they said to me



link (Strength to Size)

My "Quest for Strength" Journal

The Cheapest Supplement is knowledge!

Improve BACK to improve BENCH

norel

Thanks for the link.....maybe I will drop a couple of those sets....with warmup sets that's a whole lot of sets otherwise:P

Norel