Thread: My mass/strength workout

5 days a week is too much. think it terms of movements such as horizontal pulling/pushing, vertical pulling/pushing.

what sort of periodization are you planning on? movements?

look through the stickies at the top of this forum and put together something based on that (they give excellent advice), post it and then the good people here will critique that.

This isnt a workout program, this is a split.

If you think the training split is what decides whether you will see results or not you need to read the stickied topics.

There are a million other variables you need to take into account, the split is a tiny part of the overall puzzle.


- How many exercises on each day? What are they? Are they compound or isolation?

- How many sets for each exercise? How many reps in each set? What are the rest intervals between sets?

- Are you warming up or warming down? What are you doing for each?


And these are just basic things. For a more complete plan you also need to look at:


- Intensity of the weight you are using in relation to your 1 rep max.

- Rep tempo/cadence.

- Workout density (how long is the workout gonna take you).


How do you suppose you are going to increase strength or anything if all you are planning is what you're doing on each day?

From what you've told us you could be doing two exercises, one set of 100 reps per exercise with a four day rest interval between exercises, or twenty exercises with ten sets of two reps with a four second rest interval.

Could be anything. Its impossible to say whether this is any good or not, but for the split alone, like Scar said:


- 5 days a week is too much.

- You shouldnt split your exercises up in terms of bodyparts.

- I also wouldnt do THAT much cardio after a session. 15 mins max IMO, save your energy for a good weights workout.


Read the stickied topics at the top of the training forum and learn.

if you have 20% bodyfat, my main concern would be DECREASING the excess mass that you already have.

FULL BODY TRAINING!!!!!!! 3 days a week (EOD), and this will destroy your fat making you strong and big

MONDAY
squat
pullups
flat bench
hang clean and press
Barbell Row
**any bi movement - 2 sets**
**any tri movement - 2 sets**

WEDENSDAY
Deadlift
Incline Bench
Dips
Arnold presses
Seated Row or any row
**any bi movement - 2 sets**
**any tri movement - 2 sets**

FRIDAY
same as monday

for rep ranges and sets:
1-2 weeks: 2 x 15
3-4 weeks: 3 x 10
4-5 weeks: 3 x 8
5-6 weeks: 5 x 5
6-7 weeks: 3 x 5
For bi & tri exercises: high reps

Add 5 lbs. every week to each exercise if possible. mainly SQUATS, DEADLIFTS, BENCH, HANG CLEAN AND PRESS, BARBELL ROW...squat twice a week pull once a week, you;ll shed that fat and get strong...if you dont want to do this routine go here:
Build Muscle & Lose Fat Through Strength Training | StrongLifts.com
fuckin great site

Think I prefer more targetted training. Legs, Back, Shoulders, Chest and Arms in one day - just one exercise each. It's like cardio, with weights.

Originally Posted by Logman

Think I prefer more targetted training. Legs, Back, Shoulders, Chest and Arms in one day - just one exercise each. It's like cardio, with weights.

Right, meaning that you are sacrificing power and thus building less. Do cardio if you want cardio....why you would want that I don't know. Do you want to build muscle, lose fat, or just fuck off? You can't really burn fat and build muscle at the same time.

A full body workout, one exercise each, but you prefer more targeted training????

But then again you claimed to be a noob and didnt know what a superset or dropset was. So....

Errr, what. I said his program was "Legs, Back, Shoulders, Chest and Arms in one day - just one exercise each. It's like cardio, with weights". That's a stick, and you got the wrong end.

But I can see how my post sounded like that.

You've seen my program ideas. I definitely don't do full body workouts.

Originally Posted by Logman

But I can see how my post sounded like that.

You've seen my program ideas. I definitely don't do full body workouts.

you are a fool bro. do full body and you will be addicted to the gains

....and its not just "Legs, Back, Shoulders, Chest and Arms in one day - just one exercise each. It's like cardio, with weights"..look at the big picture..take lets say, MONDAYS in my 'program':

Squats = Overall Strength/Mass contributor
Pullups = Strength...Back will get big after releasing some GH after deep squats
Bench = well.....bench man, come on!
Hang Clean & Press = Hard exercise...will build strength
BB Rows = Mass/Strength Builder

SO in conclusion, all of these contribute to overall strength and possible mass if diet is right....Now if you were to say:

Leg Press
Pulldown
Bench
Machine Mil Press
Cable Row

totally different...this above routine will amount to nothing...so there!!!

My mind is certainly open to all training methods. I just don't think I would have the stamina for your Monday workout.

well, you have to start somewhere. its like fucking...do it once, wow, you suck...do it twice, hey you still suck...three times, ok a lil better..then you get the hang of it..try it.

Originally Posted by Logman

Errr, what. I said his program was "Legs, Back, Shoulders, Chest and Arms in one day - just one exercise each. It's like cardio, with weights". That's a stick, and you got the wrong end.

Ah guess I did, you were saying that about HIS workout then. Ok I'll take three lashes for that one.