My Mass training split.Please critique ;)

[Icy-Dice]

I took a week off because ive been wrong all the way. Why do i do 10-12 reps whe i dont even have the muscle mass to shape? So i took a week of to fully heal and Im coming hard on monday with this mass gaining workout. Im mainly going to use 5x5 and 4x6 sets and reps alternating.The excercises change as well from week 1 to week 2 and again. For example use Front Squat in week 1 and Back squats in week 2.

Week 1

Monday-Legs(5x5)

Front/Back Squats
Barbell Stiff Leg Deadlifts
Calf raises (3x12)
Weighted Crunches(3x12)

Wednesday-Pull(4x6)

Deadlifts/Powercleans
Barbell Rows/Dumbell Rows
Wide Grip Chin ups
Barbell Curls/Close underhand Grip Chins
Hammer Curls

Friday-Push(5x5)

Incline Bench Press (Barbell/Dumbells)
Barbell/Dumbells Military Press
Arnold Press (4x8)
Dips and Close Grip Bench Press

Week 2 is basically the same but i just change the reps and sets so that its
Legs-4x6
Pull-5x5
Push-4x6
And I also switch from dumbells to barbells and vice versa. If I miss any bodypart or need some improvement feel free to comment. Thank you.

 

[Witchblade]

You shouldn't post everything twice. It's considered rude. If it was accidental, ask a mod to delete it.

 

[mike456]

it looks pretty good, but make the reps like this:
week 1- 5x5
week 2- 3x10

your goal is mass, and the rep range for mass is 6-12, no reason to be going heavy both weeks.

 

[Icy-Dice]

Do you think i should go 5x5 on week1 the 4x6 on week 2? thanx anyway for the help

 

[mike456]

Do you think i should go 5x5 on week1 the 4x6 on week 2? thanx anyway for the help

did you read what I just wrote? lol

 

[Icy-Dice]

ok i will try that thanks man. Great help.

 

[CowPimp]

I would shift your deadlifts to leg day, drop the stiff legged deadlifts (Or drop the deadlifts and keep the stiffies), and possibly add in another lower body movement. Lunges, stepups, or some other unilateral lower body movement would be my suggestion.

Throw in a couple more upper body pulling movements on pull day. Your back can handle a beating, and you're going to need to balance out all the upper body pushing you do.

I like Mike's idea on periodizing the loading parameters. Alternating between 5x5 and 3x10, 4x8, or some slightly lower intensity parameter would be good.

 

[Icy-Dice]

Cow pimp can do me a favour and quote my routine and add some exercises because im new to mass gain routines.It would mean much to me man. thanks.

 

[camarosuper6]

lol @ rude

who gives a shit if the poor guy accdentally posted twice

since when did this forum turn into babies?

 

[CowPimp]

Week 1

Monday-Legs

Front/Back Squats
Deadlifts
Lunges
Calf raises (3x12)
Weighted Crunches(3x12)


Wednesday-Pull

Barbell Rows/Dumbell Rows
Chinups
Seated Rows
Medium Grip Pullups/Pulldown
Hammer Curls/Barbell Curls


Friday-Push

Incline Bench Press (Barbell/Dumbells)
Barbell/Dumbells Military Press
Dips and Close Grip Bench Press
Arnold Press
Isolation Tricep Shizzle (Pushdowns, Overhead Extensions, etc.)


5x5 for the compound stuff one week (Yes, dips and CG bench are compound, not isolation) and 3-4 sets of 8-10 the next week.

 

[Witchblade]

lol @ rude

who gives a shit if the poor guy accdentally posted twice

since when did this forum turn into babies?

There's this subtle difference between accidentally posting something twice and posting 2 threads twice, in different sections and not doing or saying anything about it.

Anyway, I believe it's fixed now so this is off-topic.

CP's split looks good to me.

 

[viet_jon]

5x5 for the compound stuff one week (Yes, dips and CG bench are compound, not isolation) and 3-4 sets of 8-10 the next week.

really?

I never knew that.
always thought dips was isolation.

 

[mike456]

really?

I never knew that.
always thought dips was isolation.

compound- using two or more joints: ex. dips (shoulder and elbow)

isolation- using one joint: ex. curls (elbow)