What kind of gains?

stvmcd · 03-15-2008, 12:40 PM

Would I be able to expect good mass gains doing a routine like this every other day? Or are full body's meant specifically for strength? I've been doing a 3-day split, but would like to try a full body but want mass gains.

3 sets per exercise

Bench Press - 10 Reps
Concentrated Bicep Curls - 10 Reps
Tricep Extensions - 10 Reps
Shoulder Raises - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps

Workout #2

EXERCISE Set #1 Set #2 Set #3
Bench Press - 10 Reps
Standing Bicep Curls - 10 Reps
Tricep Curls - 10 Reps
Seated Dumb Bell Press - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps

Workout #3

EXERCISE Set #1 Set #2 Set #3
Bench Press - 10 Reps
Bicep Curls Standing Or Concentrated - 10 Reps
Tricep Extensions - 10 Reps
Shoulder Raises - 10 Reps
Quad Extensions - 15 Reps
Hamstring Curls - 15 Reps
Calf Raises - 15 Reps
Squats - 15 Reps

What about with this one?

Bench Press - 8-10 Reps
Chest Flies - 10 Reps
Back Squats - 8 Reps
Lat Pulls - 10 Reps
Bicep Curls - 10-12 Reps
Tricep Pull Downs - 10-12 Reps
Tricep Extensions - 10-12 Reps
Leg Press - 15 Reps

Scarface30 · 03-15-2008, 12:46 PM

caloric surplus + progression in the gym = mass gains.

but the biggest factor there would be your diet.

your choice of movements is not the greatest, you have no rowing movements at all. also too much isolation stuff. I'd scrap it, take a look at the stickies, and start over.

tomuchgear · 03-15-2008, 01:24 PM

good rule of thumb i find for isolation. no more than three isolation movements per body part.

stvmcd · 03-15-2008, 02:28 PM

What if I kept the same routine, but inserted more compound exercises in place of the isolation. My main question is does a full body workout like this, done no less than 3 days a week, have potential to grow mass?

Metallibanger · 03-15-2008, 02:52 PM

Quote:

Originally Posted by stvmcd

What if I kept the same routine, but inserted more compound exercises in place of the isolation. My main question is does a full body workout like this, done no less than 3 days a week, have potential to grow mass?

Quote:

Originally Posted by Scarface30

caloric surplus + progression in the gym = mass gains.

but the biggest factor there would be your diet.

your choice of movements is not the greatest, you have no rowing movements at all. also too much isolation stuff. I'd scrap it, take a look at the stickies, and start over.

03-15-2008, 12:40 PM	#1
stvmcd Registered User Join Date: Aug 2007 Posts: 16	What kind of gains? Would I be able to expect good mass gains doing a routine like this every other day? Or are full body's meant specifically for strength? I've been doing a 3-day split, but would like to try a full body but want mass gains. 3 sets per exercise Bench Press - 10 Reps Concentrated Bicep Curls - 10 Reps Tricep Extensions - 10 Reps Shoulder Raises - 10 Reps Quad Extensions - 15 Reps Hamstring Curls - 15 Reps Calf Raises - 15 Reps Squats - 15 Reps Workout #2 EXERCISE Set #1 Set #2 Set #3 Bench Press - 10 Reps Standing Bicep Curls - 10 Reps Tricep Curls - 10 Reps Seated Dumb Bell Press - 10 Reps Quad Extensions - 15 Reps Hamstring Curls - 15 Reps Calf Raises - 15 Reps Squats - 15 Reps Workout #3 EXERCISE Set #1 Set #2 Set #3 Bench Press - 10 Reps Bicep Curls Standing Or Concentrated - 10 Reps Tricep Extensions - 10 Reps Shoulder Raises - 10 Reps Quad Extensions - 15 Reps Hamstring Curls - 15 Reps Calf Raises - 15 Reps Squats - 15 Reps What about with this one? Bench Press - 8-10 Reps Chest Flies - 10 Reps Back Squats - 8 Reps Lat Pulls - 10 Reps Bicep Curls - 10-12 Reps Tricep Pull Downs - 10-12 Reps Tricep Extensions - 10-12 Reps Leg Press - 15 Reps
stvmcd Registered User Join Date: Aug 2007 Posts: 16

03-15-2008, 02:28 PM	#4
stvmcd Registered User Join Date: Aug 2007 Posts: 16	What if I kept the same routine, but inserted more compound exercises in place of the isolation. My main question is does a full body workout like this, done no less than 3 days a week, have potential to grow mass?
stvmcd Registered User Join Date: Aug 2007 Posts: 16

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03-15-2008, 12:46 PM	#2
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,740 Photos: 2	caloric surplus + progression in the gym = mass gains. but the biggest factor there would be your diet. your choice of movements is not the greatest, you have no rowing movements at all. also too much isolation stuff. I'd scrap it, take a look at the stickies, and start over.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

03-15-2008, 01:24 PM	#3
tomuchgear bout to get into the game Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,602 Photos: 2	good rule of thumb i find for isolation. no more than three isolation movements per body part.
	i bet in the world you live in every one is a pony, eats rainbows, and craps butterflys. there is no damn justice in the world.