basic mass program

[swordfish]

can you guys design a basic mass program. id like to see what you guys would come up with.

 

[P-funk]

how many days a week are you planning on working out? how do you want to split your body parts up? how long have you been lifting for?

 

[swordfish]

3 or 4, chest, bis, back, legs, abs, tris, shoulders.

 

[P-funk]

So how about one of these splits?:

3 day splits:

mon- upper
wed-lower
fri-upper
mon-lower
wed-upper
fri-lower

or

mon- upper (push)
wed- lower
fri- upper (pull)

or

mon- total body
wed- total body
fri- total body

or

mon-chest/back
wed-legs
fri- delts/arms

possible 4 day splits

mon-chest/bi's or chest/tri's
tues- back/tri's or back/bi's
thur-legs
fri-shoulders

or

mon-chest/shoulders/tris
tues-back/bi's
wed-legs
rest 2 days then repeat

or anyother split you can really think of.......just pick one.

Also, I need more info:
1) how long have you been training
2) are you training for a specific sport
3) do you know how to do any olypic lifting (snatch or cleans)
4) do you ever do any plyometrics

(just curious about #'s 3 and 4)

 

[swordfish]

4 day split looks good, mon- chest tris/ tues-back bis/thurs- legs/fri-shoulders. a few months, not hard though, im training to get bigger and then i want to get cut. so basically i want to look somewhat like a bodybuilder and put on some weight. i know how to do olympic stuff. no plyometrics for me.

 

[P-funk]

okay, if you know how to do olypic lifts it may be beneficial to set up a different split. How good is your form on them?????? (that is the last question i promise. I just need to get all the info straight because I am not there to see you in person)

 

[swordfish]

ok on the snatch, not good at the clean and press.

 

[1xDeatHsHeaDx3]

Try a small weight and practice your form on clean and press.

 

[P-funk]

that is strange......snatch is such a more complicated exercise than cleans.........The form is much harder to nail...

 

[swordfish]

oops, i meant the power clean, not the snatch. i cant do the snatch well at all. anyway do you have any program with what i have told you so far?

 

[swordfish]

p-funk? you gonna help me out man?

 

[P-funk]

Yeah, man......chill out.....I gotta get all the information before O give you something.........Alright.....let me think about this and i'll shoot you a pm later on.........cool?

 

[swordfish]

cool