3- day routine for massive gains!

[luka5z]

The routine is suitable for every natural trainee who wants to bulk and add serious mass.


MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (plates under toes)
Standing Calf Raise 4x10

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12



Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart. Use the same weight on all working sets. Once you can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, do a deload working with 80% of your max weights for one week and do not take any set to failure.

Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)

 

[Kenny Croxdale]

The routine is suitable for every natural trainee who wants to bulk and add serious mass.

Some of this program makes sense and some doesn't.

MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (plates under toes)
Standing Calf Raise 4x10

Leg Extensions

Overall, this is a worthless exercise. The quads are worked in the squat.

Knee Shear Force

There is a tremendous amount of shear force placed on the kness with Leg Extensions. Thus, the knees take a real beating.

15 Reps

15 reps per set of Leg Extension makes no sense.

Stiff Leg Deadlifts

Performing deadlifts on Friday eliminates the need for Stiff Leg Deadlifts on Monday. Pick on and drop the other.

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10

This is ok.

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12

Deadlifts First

If you going to perform Deadlifts, perform them first in the workout. They are the exercise that sets up an anabolic resonse for the remaining exercises.

The rest of the exercises are ok.

Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at least 1 warm up set for each subsequent exercise for that bodypart. Use the same weight on all working sets. Once you can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, do a deload working with 80% of your max weights for one week and do not take any set to failure.

Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set. Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)

Good information.

Kenny Croxdale

 

[dgp]

Great for a newbe or a woman, but not for hardcore bulking

 

[supaman23]

I agree on the leg extension exercise. I always did only squats for legs and never had a problem.

Last week, I was like what the hell, let me do leg extensions this time after squats.
It was ok.
Next week when it was leg day again, I started with squats and my knees were hurting half way down the movement. Then I realized that those damn leg extensions were the source of the problem. So I dropped them forever.

By the way, as mentioned by kenny, drop the leg extensions and replace the stiff leg deads with leg curls, that would be best IMO.

Other than that, it looks good.

 

[luka5z]

thank you mates for your feedback. as for leg extensions i dont go through thw whole motion - i stop before 90 degrees and also don lock my legs. they dont bother my knees and they nicely finish quads after squats. but it is matter of preference i guess. as for sldl it can be replaced with leg curls.

Great for a newbe or a woman, but not for hardcore bulking

lol..why?

 

[bigbenj]

Why are leg extensions worthless?
Why is a 15 rep set worthless?
Also, why would it be worthless to do both deadlifts and stiff legs?
I do them both, about 3 days apart, and it feels great. Just recently re-added stiff legs, and they really put a stretch on the hams.

Not all of us want to be an out of shape powerlifter.

 

[hypo_glycemic]

^ I agree! Leg Extensions are VERY important as a warm up and auxiliary movement. Shit.. you can make them a primary with the right form and intensity.. And stiff leg and dead lifts are a staple if prepping for a show, which we use 15 rep sets w/ fascia stretch force sets. Not one thing works the same as it would for others.

 

[I'M retarded]

Great for a newbe or a woman, but not for hardcore bulking

that's exactly what i was thinking

 

[Kenny Croxdale]

Why are leg extensions worthless?

What make the worth doing?

You can get a better quad workout with quarter squats, the leg press, partial step ups, etc.

Leg extensions replicate next to NO real life movement.

Leg extension have no place in for "mass gains".

Why is a 15 rep set worthless?

What is the point of performing 15 reps with a sub par exercise in a "mass gaining" program?

Also, why would it be worthless to do both deadlifts and stiff legs?
I do them both, about 3 days apart, and it feels great. Just recently re-added stiff legs, and they really put a stretch on the hams.

The lower back is quickly and easliy overtrained providing your pushing the exercise periodically to it limit.

If you program never is push that hard, then you can most like them do them as often as you like.

Not all of us want to be an out of shape powerlifter.

The key to increasing mass is intensity. As Vince Gironda (legendary bodybuilding coach) stated, "You can train hard or long but not both." That means in pushing the intensity of a movement like the deadlift, INFREQUENT training is more productive.

Hatfiled also has noted that large muscle groups require more recovery time.

This is true for bodybuilders, powerlifters, Olympic Lifters, and other athletes interested in making progress.

Kenny Croxdale

 

[Kenny Croxdale]

^ I a gree! Leg Extensions are VERY important as a warm up and auxiliary movement.

Leg extenstion have no value as a warm up movement.

you can make them a primary with the right form and intensity.

Leg extension are a waste of time as an auxiliary exercises and even moreso as a primary movement.

Kenny Croxdale

 

[bigbenj]

You should personally go to every gym and take the leg extension machine out. it is worthless.

 

[Kenny Croxdale]

You should personally go to every gym and take the leg extension machine out. it is worthless.

Naw, they serve a greater purpose. The are like "Roach Traps". They keep the idiots off the good equipment.

Kenny Croxdale

 

[luka5z]

ok guys leave leg extensions. they are controversial but they are only a small part of the image. personally i like them after heavy squats but to each their own..

i am more concerned about my whole routine:

MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (small plates under toes)
Standing Calf Raise 4x10

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12



i will include kenny's sugestiona bout putting deadlift first. but what about the whole routine? is it decent? some people told me there is too low volume for chest , triceps, biceps......i am a bit confused now. i dont know if it is too little volume if all sets are done with same wieght and at least 1-2 sets in each exercise are taken to failure & utilizing forced reps, dropsets, negatives occasionally.


and please could you explain

Great for a newbe or a woman, but not for hardcore bulking

 

[Kenny Croxdale]

ok guys leave leg extensions. they are controversial but they are only a small part of the image. personally i like them after heavy squats but to each their own..

i am more concerned about my whole routine:

MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (small plates under toes)
Standing Calf Raise 4x10

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12



i will include kenny's sugestiona bout putting deadlift first. but what about the whole routine? is it decent?

Yes, the program looks good.

some people told me there is too low volume for chest , triceps, biceps......i am a bit confused now.

"Some people" don't know what they are talking about.

Triceps

The weak link in the chain of all these exercises are the triceps. The triceps are worked in all of these exercises.

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10

That means you have 15 sets of exercises in which the triceps are worked. How many more set do you need?

Chest

The chest is worked with the Incline Press and Dips for a total of 8 sets. Again, how much more chest work do you need?

That is 2 exercises for 8 sets.

Biceps

It is the same thing with the biceps. They are the weak link and heavily involed in your pulling movements.

Weighted Chins 3x4-6
BB Rows 3x6-8
Cable rows 3x10-12
BB Curl 4x8-12

So, you've got 13 sets of bicep exercises in the exercises above.

Lats

You got 9 sets of lat movements with the Chins, BB Rows and Cable Rows. How many more exercises and set do you need?

i dont know if it is too little volume if all sets are done with same wieght and at least 1-2 sets in each exercise are taken to failure & utilizing forced reps, dropsets, negatives occasionally.

Occassionally

Going to failure, force reps and negatives should be used sparingly. Occassionally, they should be performed.

Kenny Croxdale

 

[luka5z]

THANK YOU A LOT KENNY. You counted everything nicely so i see now that there is enough work.



i also come up with an idea to do shoulders with legs and calves after chest. so i can use much higher weight on shoudler presses and since both are seated i guess i will be ok even after heavy leg workout.


MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (toes on plates)
Seated BB Press 3x6
Seated DB Press 2x8-10


WED: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Standing Calf Raise 4x10

FRI: Deadlifts 3x8-10
Weighted Chins 3x4-6
BB Rows 3x6-8
Cable rows 3x10-12
BB Curl 4x8-12


what do you think about it? is that better then previous one? which one ill be better off using?

 

[jadean]

Ronnie coleman loves heavy leg extensions and if he believes in them I believe in them. They are a versatile exercise which can be used to warm up your quads and more importantly knees or you can throw them in at the end to torch your quads to the point you can't walk anymore. No they should not be any serious trainees primary leg exercise but just like leg curls they should be utilized as another tool in the bodybuilders arsenal.

 

[luka5z]

Ronnie coleman loves heavy leg extensions and if he believes in them I believe in them. They are a versatile exercise which can be used to warm up your quads and more importantly knees or you can throw them in at the end to torch your quads to the point you can't walk anymore. No they should not be any serious trainees primary leg exercise but just like leg curls they should be utilized as another tool in the bodybuilders arsenal.

ronnie coleman believes in steroids primarily. but i like leg extensions.

 

[supaman23]

I didn't say leg extensions are worthless. They might have their place but, as long as I feel that they give me knee pain, I can find half a dozen of better quads exercises to do instead. That's all.

 

[jadean]

ronnie coleman believes in steroids primarily. but i like leg extensions.

This is what I meant lol

 

[Kenny Croxdale]

Ronnie coleman loves heavy leg extensions and if he believes in them I believe in them.

Great. So, should I send him flowers?

They are a versatile exercise which can be used to warm up your quads and more importantly knees or you can throw them in at the end to torch your quads to the point you can't walk anymore.

There is NO versatility in leg extensions. Leg extension replicated very few functional movements.

There are plenty of functional movements in which you can "torch" you quads.

In rehab sessions, "Quad Sets" are an effective tool. However, that's it.

No they should not be any serious trainees primary leg exercise but just like leg curls they should be utilized as another tool in the bodybuilders arsenal.

Leg curls have some value. However, there are better hamstring exercises.

Kenny Croxdale

 

[luka5z]

i repeat my question

i also come up with an idea to do shoulders with legs and calves after chest. so i can use much higher weight on shoudler presses and since both are seated i guess i will be ok even after heavy leg workout.


MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (toes on plates)
Seated BB Press 3x6
Seated DB Press 2x8-10


WED: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Standing Calf Raise 4x10

FRI: Deadlifts 3x8-10
Weighted Chins 3x4-6
BB Rows 3x6-8
Cable rows 3x10-12
BB Curl 4x8-12


what do you think about it? is that better then previous one? which one ill be better off using?

 

[Kenny Croxdale]

THANK YOU A LOT KENNY. You counted everything nicely so i see now that there is enough work.

i also come up with an idea to do shoulders with legs and calves after chest. so i can use much higher weight on shoudler presses and since both are seated i guess i will be ok even after heavy leg workout.


MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (toes on plates)
Seated BB Press 3x6
Seated DB Press 2x8-10

Doing Leg Extension before deadlift makes no sense. The deadlift is one of he "Money" exericses.

Better to invest you energy and effort into the exercise that deliver the most return...the deadlift. The leg extension is a "nickle-dime" exercise that take more than it gives back.

Also, I don't quite get putting presses after squats and deadlifts.

Doing squat before deadlift makes sense. The lower back is the weak link in the squat chain. So, doing deadlift first is NEVER a good idea.

WED: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
Standing Calf Raise 4x10

Looks ok.

FRI: Deadlifts 3x8-10
Weighted Chins 3x4-6
BB Rows 3x6-8
Cable rows 3x10-12
BB Curl 4x8-12

There isn't much value in deadlifting twice a week. The deadlift overworks the lower back. It requires longer recovery periods between training sessions.

In the July 1981 Powerlifting USA article, "The Biomechanics of Powerlifting", Dr Tom McLaughlin cautioned, "...whatever you do, DON'T OVER TRAIN THE LOWER BACK. These muscles fatigue faster than almost any other muscle group in the body and also take more time to recover."

Lower Back

Squats-the lower back (again) is the weak link in the chain. The lower back gives out long before the legs do. Thus, you're taxing the lower back with this exercise.

Stiff Leg Deadlifts-You definitely hammer the lower back with this movement.

Deadlifts-Another day during the week of hamming the lower back.

Total Lower Back Sets

You total lower back training for the week is 5 sets of Squats, 4 sets of Stiff Leg Deadlifts and 3 sets of Deadlifts...

12 Total Sets of 89 to 120 reps for the week. The lower back does NOT respond well to that much work.

what do you think about it? is that better then previous one? which one ill be better off using?

You are overthinking this. Stick with the other plan.

Kenny Croxdale

 

[hypo_glycemic]

Leg extenstion have no value as a warm up movement.



Leg extension are a waste of time as an auxiliary exercises and even moreso as a primary movement.

Kenny Croxdale

What do you mean leg extensions have no value for warm up? That's the most ridiculous thing Ive ever heard! Are you from planet earth?

 

[luka5z]

Also, I don't quite get putting presses after squats and deadlifts.

i thought it could be beneficial because after chest presses and dips on wednesday i believe my overhread pressing suffers...



ok so i should replace sldl with leg curls?

 

[Kenny Croxdale]

What do you mean leg extensions have no value for warm up? ?

You can read. Congrats!

That's the most ridiculous thing Ive ever heard! Are you from planet earth?

I don't expect much from a football coach. However, a knowledgeable personal training should have a better understanding of this. The key operateive word being, "knowledgeable."

Kenny Croxdale

 

[hypo_glycemic]

You can read. Congrats!




I don't expect much from a football coach. However, a knowledgeable personal training should have a better understanding of this. The key operateive word being, "knowledgeable."

Kenny Croxdale

From a football coach? What?

That's coming from someone who has never studied NASM, ISSA, and a Degree in Nutrition!
Going with "a football coach" blast just makes you look like some powerlifting troll!!

 

[hypo_glycemic]

You can read. Congrats!




I don't expect much from a football coach. However, a knowledgeable personal training should have a better understanding of this. The key operateive word being, "knowledgeable."

Kenny Croxdale

Are football coaches not knowledgeable?

 

[Kenny Croxdale]

i thought it could be beneficial because after chest presses and dips on wednesday i believe my overhread pressing suffers...

The reason your overhead pressing suffers after the chest press and dips is that both heavily involve the shoulder and triceps.

So, we are back to how much more shoulder and tricep work do you need?

ok so i should replace sldl with leg curls?

SLDL is a good hamstring exercise. So are Good Mornings, Back Raises, Reverse Hyperextensions, and Romanian Deadlifts

Lombard's paradox - Wikipedia, the free encyclopedia

Lombard's Paradox describes a paradoxical muscular contraction in humans. When rising to stand from a sitting or squatting position, both the hamstrings and quadriceps contract at the same time, despite their being antagonists to each other.

Thus, Full Squats, High Step Up work Lunges work elict involvement as well. Just not as much as SLDL, etc exercises listed above.

Kenny Croxdale

 

[luka5z]

SLDL is a good hamstring exercise. So are Good Mornings, Back Raises, Reverse Hyperextensions, and Romanian Deadlifts

but you wrote that 2 deadlift variations per week are too much...

 

[Kenny Croxdale]

From a football coach? What?

That's coming from someone who has never studied NASM, ISSA, and a Degree in Nutrition!

Rather than making assumptions that are incorrect, you need to do your homework. You blew that call.

Going with "a football coach" blast just makes you look like some powerlifting troll!!

Football coaches have very little knowledge in strenth training. Most powerlifters read books that have more pictures than words.

Kenny Croxdale