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After searching, I found a shit load of cutting workouts, strength workouts, exercise improvement workouts, but no mass specific workouts.
If the staple formula for mass is 3x10 @ 80-85% intensity, I gotta see some variations.
Plus, if eccentrics is what actually builds muscle, then that formula would fucking suck. First, it would take a long time depending on the tempo AND youd need a spotter to help with concentrics all the time because of lactic acid build up and H+ getting in the way.
So..
I think the workout would have to be divided or done one way or the other.
In other words, you can do the formula workout for...
4 compound exercises and 2 isolations on a push/leg/pull or upper vert/lower ham/upper horiz/lower quad.
OR
A variation of some workout built around an eccentric focused attack. In other words, SLOW NEGATIVES, kinda like P/RR/S, though I have issues with doing negatives with explosive movement..
OR
Do the first exercises with an eccentric incentive FIRST then do a 3x10. Or the other way around.
Not sure which one. Bottom line, it makes for a long day so 60 sec rests are as long as it goes regardless of burn or shortness of breath.
Anyway, I am thinking of 4 compounds and 2 isolations for upper days, but who knows for lower days.
If the staple formula for mass is 3x10 @ 80-85% intensity, I gotta see some variations.
Plus, if eccentrics is what actually builds muscle, then that formula would fucking suck. First, it would take a long time depending on the tempo AND youd need a spotter to help with concentrics all the time because of lactic acid build up and H+ getting in the way.
So..
I think the workout would have to be divided or done one way or the other.In other words, you can do the formula workout for...
4 compound exercises and 2 isolations on a push/leg/pull or upper vert/lower ham/upper horiz/lower quad.
OR
A variation of some workout built around an eccentric focused attack. In other words, SLOW NEGATIVES, kinda like P/RR/S, though I have issues with doing negatives with explosive movement..
OR
Do the first exercises with an eccentric incentive FIRST then do a 3x10. Or the other way around.
Not sure which one. Bottom line, it makes for a long day so 60 sec rests are as long as it goes regardless of burn or shortness of breath.Anyway, I am thinking of 4 compounds and 2 isolations for upper days, but who knows for lower days.
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