advice for rapid mass building

[hp192003]

advice for rapid mass building help!

Hi. Im not a 100% newbie but i'd like some advice. I've been training for about 2 years now and I'm starting to get a good shape.

I've had 2 months of poor training due to exams and graduation is in just over 2 months! I've started creatine but which of the 2 following regimes would you recommend for mass building? I'm eating properly, getting lots of sleep and doing aerobic after nearly every session.

Regime 1:

Day 1: Chest (bench press, flies, inclined dumbell press), Shoulders (military press, medial raise) and then biceps (bar curl then some form of concentration curl)

Day 2: Legs (squats, extensions and curls, then calfs)

Day 3: Back (Wide arm pull down, bent over bar rowing, chin ups (narrow or wide), Narrow gripped rowing, then a rear delt exercise) then Triceps (press downs and dumbell extension behind the neck).

Day 4: day off

OR

Regime 2:

Day 1: Chest and Shoulders

Day 2: Arms

Day 3: Legs

Day 4: Back

Day 5: day off

Regime 1 allows me to complete my regime in a shorter time but regime 2 allows more focus on fewer body parts per session.

What do you guys reckon? Any advice would be really appreciated!

 

[mervin]

consistency, intensity and patience

 

[Doublebase]

What are you stats? Read the stickies in the diet and training section. They will help you a lot. Read them 5 times.

 

[TriZZle305]

I like regime 1 better, you dont need a day devoted to "Arms", focus on bigger muscles and total body workouts

Edit: and dont have those three days in a row, slap a rest day inbetween at least one of them

 

[hp192003]

I like regime 1 better, you dont need a day devoted to "Arms", focus on bigger muscles and total body workouts

Edit: and dont have those three days in a row, slap a rest day inbetween at least one of them

Ok thanks!

 

[ABLQ2]

regime 1 is better. when you start off bulking up, isolation exersize wont get the job done. they are better for refining your mass, i think.

 

[ABLQ2]

oh- and id match biceps with back and triceps with bench.

arobic activity will slow your gains up too, just do a five minute warm up/warm down. i wouldnt do more than that, otherwise you wont bulk as quickly as you could.

 

[WATTS]

oh- and id match biceps with back and triceps with bench.

i would keep it as you have it, i perfer doing chest/bicep and back/tricep but its all personal pereference. if you do chest and tri on the same day your tri's will be dead by the time you get to them and wont be able to kill them with intensity as you could if you did them with back

 

[TriZZle305]

I agree w/ ALBQ2, if your goal is bodybuilding it makes it easier for you to rip up your Tri's with less sets if you pair them with your chest because they will have already been worked, same thing with Bi's paired with Back.. less sets for the same product

 

[KentDog]

I think it varies by the person. With me, I always do triceps with chest, but I can't do biceps with back because my bis will be too fatiqued after my back workout. I have just started doing:

Chest, Shoulders, Triceps
OFF
Biceps, Forearms
Legs, Abs
OFF
Back
OFF
OFF

 

[Kracin]

dont let training be your only tool, you wont gain a whole lot with just that. gotta have a complimentory diet as well

 

[Mudge]

i would keep it as you have it, i perfer doing chest/bicep and back/tricep but its all personal pereference. if you do chest and tri on the same day your tri's will be dead by the time you get to them and wont be able to kill them with intensity as you could if you did them with back

So in other words, you prefer training your triceps twice a week.

 

[Kracin]

So in other words, you prefer training your triceps twice a week.

depends on the exercises you use, i myself have chest/bi, and do triceps on another day, but thats because i dont use flat bench for an exercise right now

 

[Mudge]

In a chest press at any angle, you extend the arm. The purpose of the tricep is to extend the arm.

Of course if you are doing flys and pec deck all day long... good luck with that.