WEEK THIRTY-ONE :: What Is The Most Effective 4-Week Mass Building Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Most Effective 4-Week Mass Building Workout?

For the week of: 05/01 - 05/07
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Before cutting up for the summer, some of us would like to add some more quick mass to our physique.

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc.

Should one be performing cardio while trying to build mass?

BONUS QUESTION. If you could only eat 3 foods while bulking, what would they be and why?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

Thanks,
Bodybuilding.com

[rishab_ind18]

A 4 WEEK ROUTINE TO BUILD SOME SOLID MASS
__________________________________________________ __________________________________________________ _____
Introduction:
Everyone likes to look good at the beach during surf season. While cutting might seem like the way to do that, a proper bulk is essential before the cut.
Most people seem to make the mistake of bulking too heavily and gaining a lot more fat than muscle.In the end its these people that suffer hours and hours of cardio to get that 6 pack showing therefore in the process also losing a lot of precious muscle weight that they've spent months working for.And if you've got only 4 weeks to bulk, it may seem easier to go dirty and gain a lot more weight ,But remember you dont want to suffer too much while cutting. So its important to keep it clean. Below are some other secrets (well not exactly secrets, more like the obvious ....but these are things that people need to be constantly reminded about)

Secrets of a Good Bulk:

1. DIET :
Keeping a good diet is one of the most important factor in a good Bulk. Its important to eat like the person you want to be. If youre 150lbs looking to bulk to 165lbs then its important to eat like a 165lb person. But in doing so its important to keep your diet clean. Try keeping a nice Protein/Carb/Fat Ratio(35/40/25). While the fats can be kept at a moderate level make sure not to overdo it. Remember the less fat you have now, the less work while cutting. Try sticking to the EFA's. A good source for these would be Walnuts or any of the capsules or supplements you get here on BB.com.

To get the total Calories that you should consume :
Target Bodyweight (lbs)* 15 cals

2. GOOD LIFTING PROGRAM :
During a Bulking program its important to train for maximum muscle development and growth.I swear by a 5*5 routine for power lifts. Train every body part once a week, to avoid over training as you will be lifting HEAVY during these 4 weeks.It is adviced to Keep the rest period between workouts under 60 seconds as any rest period between 30 to 60 secs employs the use of more muscle fibre thus causing far greater muscle growth than otherwise.
A Few Mass building Workouts for each body part are listed below :

Chest :
______
Flat BB Bench Press 5*5
BB Pullovers (these help in expansion of the chest) 3*8-12
Incline/Decline BB Bench Press(to target weaker/lagging areas of the chest)5*5
DB Flyes 3*8-12

Biceps Forearms & Triceps:
______________________
BB Bicep Curls 4*6-8
Hammer Curls 4*6-8
Cheat Curls 1*5
Wrist Curls 2*15
Reverse Bicep Curls 3*8
Diamond Weighted Pushups 3*8
Tricep Extensions 3*8
Tricep Pulldowns 3*6

ABS :
_____
Weighted Crunches 3* 12-15
Reverse Crunches 3*12-15
Seated Side Twists 2*100 each side(to tighten obliques)

Back & Traps:
____________
Bent Over BB Rows 5*5
Deadlifts 3*3
Seated Cable Rows 3*5
Upright BB Rows 3*5
HEAVY BB Shrugs 3*3

LEGS :
_______
Squats 5*5
Leg Press 3*8
BB Lunges 3*8
Stiff Legged Deadlifts 3*3
Weighted Calf Raises 3*12
Leg Curls 3*8

Shoulders :
__________
Arnold Presses 3*8
Lateral Raises 3*8
Military Press 3*5
HEAVY Power Cleans 3*3
HEAVY Push Presses 1*3

Suggested Routine:

Day 1:ABS+LEGS
Day 2:Chest + Shoulders +CARDIO(20-30 mins)
Day 3:REST
Day 4:Back & Traps+ABS
Day 5:Arms(Biceps+Triceps+Forearms) + CARDIO(20-30 mins)
Day 6:REST
Day 7:CARDIO (Low intensity - 30 to 45 mins)

Remember to make enough time for muscle recovery, if you plan on making your own routine try making it a 2 day on 1 day off split.

3.STRETCHING:
Remember to stretch before and after your workouts. This helps in involving more muscle fibre in your workouts therefore promoting maximum muscle growth and also in preventing injuries.

4.CARDIO:
Many people beleive Cardio need'nt be performed during a bulk as it interferes with your gains,the truth however is that it interferes only with your fat gains therefore helping you stay lean as well. During your bulk try adding a few sessions of cardio every week.Remember to do these AFTER your workout,therefore letting you lift with maximum intensity.Keep each session not more than 20-30 minutes and at low intensity.

5.REGULARITY:
Make sure you hit the gym hard during every session do not slack. Keep reminding yourself of your goals regularly. At the same time give yourself enough time for recovery and growth. Remember to sleep tight (minimum 8 hrs/day)

If you could only eat 3 foods while bulking, what would they be and why?

1.DRY NUTS and SEEDS (almonds,walnuts,etc)-The best natural source of healthy Fats that are essential to the body.These also have plenty of protein in them therefore adding to your protein intake.These can also be consumed by vegetarians.

2.LEAN BEEF (90%) -The best source of Animal Protein and Fat.Both of which are essential to the ideal bulk. And with so many good recipes out there it is also one of the best tasting meats.
Vegetarians may substitute it with a Good High Calorie Mass gainer and creatine.

3.MILK - Another great source of protein and fat. Cows milk can be used during a bulking phase, Women can use Soy Milk also because of its many health benefits.It can also make your shakes taste real good.Soy milk can also be used by lactose intolerant people.

Hope this helps you bulk real good. I gained 18lbs with this routine and diet.
__________________________________________________ _______________
RISH.

[themurder2005]

Sup !! here it is

[rishab_ind18]

Introduction:
Everyone likes to look good at the beach during surf season. While cutting might seem like the way to do that, a proper bulk is essential before the cut.
Most people seem to make the mistake of bulking too heavily and gaining a lot more fat than muscle.In the end its these people that suffer hours and hours of cardio to get that 6 pack showing therefore in the process also losing a lot of precious muscle weight that they've spent months working for.And if you've got only 4 weeks to bulk, it may seem easier to go dirty and gain a lot more weight ,But remember you dont want to suffer too much while cutting. So its important to keep it clean. Below are some other secrets (well not exactly secrets, more like the obvious ....but these are things that people need to be constantly reminded about)

Secrets of a Good Bulk:

1. DIET :
Keeping a good diet is one of the most important factor in a good Bulk. Its important to eat like the person you want to be. If youre 150lbs looking to bulk to 165lbs then its important to eat like a 165lb person. But in doing so its important to keep your diet clean. Try keeping a nice Protein/Carb/Fat Ratio(35/40/25). While the fats can be kept at a moderate level make sure not to overdo it. Remember the less fat you have now, the less work while cutting. Try sticking to the EFA's. A good source for these would be Walnuts or any of the capsules or supplements you get here on BB.com.

To get the total Calories that you should consume :
Target Bodyweight (lbs)* 15 cals

2. GOOD LIFTING PROGRAM :
During a Bulking program its important to train for maximum muscle development and growth.I swear by a 5*5 routine for power lifts. Train every body part once a week, to avoid over training as you will be lifting HEAVY during these 4 weeks.It is adviced to Keep the rest period between workouts under 60 seconds as any rest period between 30 to 60 secs employs the use of more muscle fibre thus causing far greater muscle growth than otherwise.
A Few Mass building Workouts for each body part are listed below :

Chest :
______
Flat BB Bench Press 5*5
BB Pullovers (these help in expansion of the chest) 3*8-12
Incline/Decline BB Bench Press(to target weaker/lagging areas of the chest)5*5
DB Flyes 3*8-12

Biceps Forearms & Triceps:
______________________
BB Bicep Curls 4*6-8
Hammer Curls 4*6-8
Cheat Curls 1*5
Wrist Curls 2*15
Reverse Bicep Curls 3*8
Diamond Weighted Pushups 3*8
Tricep Extensions 3*8
Tricep Pulldowns 3*6

ABS :
_____
Weighted Crunches 3* 12-15
Reverse Crunches 3*12-15
Seated Side Twists 2*100 each side(to tighten obliques)

Back & Traps:
____________
Bent Over BB Rows 5*5
Deadlifts 3*3
Seated Cable Rows 3*5
Upright BB Rows 3*5
HEAVY BB Shrugs 3*3

LEGS :
_______
Squats 5*5
Leg Press 3*8
BB Lunges 3*8
Stiff Legged Deadlifts 3*3
Weighted Calf Raises 3*12
Leg Curls 3*8

Shoulders :
__________
Arnold Presses 3*8
Lateral Raises 3*8
Military Press 3*5
HEAVY Power Cleans 3*3
HEAVY Push Presses 1*3

Suggested Routine:

Day 1:ABS+LEGS
Day 2:Chest + Shoulders +CARDIO(20-30 mins)
Day 3:REST
Day 4:Back & Traps+ABS
Day 5:Arms(Biceps+Triceps+Forearms) + CARDIO(20-30 mins)
Day 6:REST
Day 7:CARDIO (Low intensity - 30 to 45 mins)

Remember to make enough time for muscle recovery, if you plan on making your own routine try making it a 2 day on 1 day off split.

3.STRETCHING:
Remember to stretch before and after your workouts. This helps in involving more muscle fibre in your workouts therefore promoting maximum muscle growth and also in preventing injuries.

4.CARDIO:
Many people beleive Cardio need'nt be performed during a bulk as it interferes with your gains,the truth however is that it interferes only with your fat gains therefore helping you stay lean as well. During your bulk try adding a few sessions of cardio every week.Remember to do these AFTER your workout,therefore letting you lift with maximum intensity.Keep each session not more than 20-30 minutes and at low intensity.

5.REGULARITY:
Make sure you hit the gym hard during every session do not slack. Keep reminding yourself of your goals regularly. At the same time give yourself enough time for recovery and growth. Remember to sleep tight (minimum 8 hrs/day)

If you could only eat 3 foods while bulking, what would they be and why?

1.DRY NUTS and SEEDS (almonds,walnuts,etc)-The best natural source of healthy Fats that are essential to the body.These also have plenty of protein in them therefore adding to your protein intake.These can also be consumed by vegetarians.

2.LEAN BEEF (90%) -The best source of Animal Protein and Fat.Both of which are essential to the ideal bulk. And with so many good recipes out there it is also one of the best tasting meats.
Vegetarians may substitute it with a Good High Calorie Mass gainer and creatine.

3.MILK - Another great source of protein and fat. Cows milk can be used during a bulking phase, Women can use Soy Milk also because of its many health benefits.It can also make your shakes taste real good.Soy milk can also be used by lactose intolerant people.

Hope this helps you bulk real good. I gained 18lbs with this routine and diet.
__________________________________________________ _______________
RISH.
Guys id like some feedback. Wondering if this article was any good.

[deadlift0]

do u change your workouts around

[rishab_ind18]

do u change your workouts around
usually yea..but since teyve asked for a 4 week program ....this can stay constant...if the time was for more than 4 weeks...say 12-16..then routine and exc. must be changed

[deadlift0]

but arent you over training your triceps by training them the day after chest

[deadlift0]

nvm^^

[axed_monkey]

INTRO:
-------
Being axed for summer is great! But there's no point in going through all the pain of cutting up if you've got no mass underneath the 'smooth' look you've picked up in the off season. Even if you've already had a good bulk, couldn't you use a little extra muscle? The more muscle you have the better odds you have of coming out bigger on the other side of cutting. Here is how to do it.

DIET:
------
The single biggest factor in how successful your bulk will be. If you want to gain muscle fast in 4 weeks you will need to eat. A lot. Eat like someone the size you want to be would eat and then some. Try and eat clean so that its not too much of a slog to burn it off later but remember that caloric excess is the key. Eat alot of carbs. Eat alot of protein. Some people say that protein doesn't matter too much when bulking but these people lie. Protein helps recovery, keep it in a ratio of about 50 carbs/35 protein/15 fat. Go forth and eat!

WORKOUT:
---------
The keys to a good bulking workout are compound movements, a good fibre sweep and adequate recovery time. Many people seem to forgot that muscles don't grow in the gym, they grow as you recover and sleep. With this in mind a 4 day a week split is ideal. Go hard-don't go to failure on every single set but try for it on most. The rest period between sets should not be long, a minute max. Probably about the time it takes for you partner to finish his/her set. An adequate warmup before every exercise should go without saying.

Back+Shoulders
---------------
Pullups-4 sets, 6-8 reps (weighted if necessary)
Lat Pulldowns-3 sets, 8-10 reps
BB rows-3 sets-8-10 reps
T bar row machine-1 triple drop set

Military press(for front delts)-4 sets, 6-8 reps
Bent over lateral raises(for rear delts)-3 sets, 8-10 reps
Superset: lateral raises to front raises-3 supersets, 12 reps per exercise
BB Shrugs-2 sets, 6-8 reps

Chest+Abs
--------
Flat BB bench-4 sets, 6-8 reps
Incline DB/BB bench-3 sets, 6-8 reps
DB Flyes-3 sets, 10-12 reps
Pushups to failure-2 sets

Crunches-3 sets, 25 reps
Side crunches-3 sets 15-20 reps
Hanging leg raises-3 sets 10 reps

Legs
-----
Calf raises on incline press-4 sets, 6-8 reps
Standing calf raises-2 sets, 8-10 reps+2 sets, 15-20 reps

Lying Hamstring Curls-3 sets, 6-8 reps
Stiff leg deadlifts-3 sets, 10 reps

Leg presses-4 sets, 6-8 reps
Squats-4 sets, 6-8 reps
Leg extensions-3 triple dropsets

Arms
------
Dips-4 sets, 6-8 reps(weighted if necessary)
Close grip bench press-3 set, 8-10 reps
Superset-tricep extensions with rope to skullcrushers-3 supersets, 12 reps per exercise

Chinups-3 sets, 6-8 reps (weighted if necessary)
Incline DB curls-3 sets, 8-10 reps
Preacher curl machine-3 sets, 10-12 reps

BB wrist curls w/ bench-3 sets, 8-10 reps

THE WEEK
--------
A week of training might look like this:
Day 1:Back+Shoulders
Day 2:Chest+Abs
Day 3:Rest
Day 4:Legs
Day 5:Arms
Day 6:Rest
Day 7:Rest

CARDIO
--------
Its not very PC, but cardio while bulking may hurt your gains. If you want to put on the largest amount of muscle in the shortest amount of time (in this case 4 weeks) then you shouldn't take calories away from the muscle building process. If you want to do cardio, thats ok. If it's light intenstity then it probably won't have that much of an effect. Just know that you MAY be able to put on even more muscle without it. You'll put on a bit of fat too, but that's life and that's what cutting is for.

3 FOODS
---------
1-Oatmeal. I'm sorry. I know you eat it all the damn time. But it's the original and the best. A great source of carbs and not too shabby on the protein either. It is your best friend since it gives you all those extra calories you need without the fat you don't.

2-Tuna. Yeah, you might hate this by now as well. Damn though, have you looked at the info on the back of the tin? About 20 grams of protein per serve. High in the omega-3, which you need. If you don't like the taste try the flavoured kind, I like John West. Its more expensive than the plain type but for 20 GRAMS OF PROTEIN isn't it worth it?

3-Light or Skim Milk. Ok, so the other two weren't exactly ground breaking. Milk isn't really either but i don't think people are really turned on to how excellent it is for bulking. Its good for extra calories and is high in protein. Have 2-3 glasses before you go to bed and feel the goodness of whey and caseinate proteins along with sugars that are slower to digest than those in oatmeal. GOT MILK?

Conclusion
-------
If you follow this program and eat like a horse you will bulk up. I have and I did. Getting extra sleep is crucial (8 hours a night minimum). Remember that a good bulk isn't just made in the gym, its made in bed, at the table and at the fridge. Good luck with the extra muscle for summer!

[Flex20]

Why did you need 7 days? it's really too much! try 5 days, or 4, you gains will be much better I promise!

youre not on steroids or stuff like that, you can't destroid your muscle like pro's, you dont need a WEEK for recovery!

[axed_monkey]

Any tips on how to improve that?

[Dr. Gonzo 44]

Introduction: When wanting to gain muscle there are many different ways that people go about it. Some people tend to think that when you are gaining weight you are gaining muscle only they weren't watching their measurements and their waist has gone from a 32 to a 36 and their arms are still at 15. One thing, most importantly when you only have 4 weeks is to gain you weight as cleanly as possible, and getting in the proper workout to compliment you diet.

Diet: Either when I am bulking or cutting I don't believe in eating suger, for the most part. When I am cutting I don't eat anything with over 2 grams of suger in it except for a banana in the morning with my breakfast. The only time that I think it is important to eat simple sugers is when you are bulking and it is your pre and post workout meals. Don't eat a lot of it either. I would recommend eating between 15 to 20 grams of simple suger. What I say to do is just use milk in your protein shake and eat 1 cup of oatmeal to also get some slow release carbs as well. Depending on your metabolism you should take your weight and multiply it by 15-20 and that will give you your calorie goal for the day. So for instance, since I weigh about 220lbs my goal caloric intake for the day should be about 4400 cals. Split you calories up evenly between 5 preferably 6 meals a day. Drink water, by the gallons. Also get plenty of rest during the nights. 7-8 hours should sufice. On Tuesdays and Fridays (cardio days) I drop my caloric intake to around 3600-3700 to start taking away from the fat deposits.

Workout: I hear a lot about the 5x5 routine but I like a different method better. I would employ a 4x12-15 routine, 5x5 is ok but I think it builds more strength than muscle. If you do higher reps you get a larger pump to your muscles. I would only rest for 45 to 60 seconds between sets because studies have shown that your body produces more GH when you have short rest periods between sets than if you rested for more than a minute. I don't think that you need a day completely off to rest. All you are going to do is store fat. If you split it up like below you have two days between each body part allowing a full recooperation. I believe that your body is much more capable than training each part once a week. I like to do cardio and abs together on the same day that way instead of really bulking up the abs (making you midsection bigger) you are pulling the fat off of the abs.

Training Split

Sunday: Legs
Monday: Chest, Shoulders, Tri's
Tuesday: Cardio, Abs
Wednesday:Back, Bi's, Forearms
Thursday: Chest, Shoulders, Tri's
Friday: Cardio, Abs
Saturday: Back, Bi's, Forearms

Lifts (do in order 1, 2, 3, 4..........)
Sunday: Legs
1.Squats 3x20
2.Hack Squats 4x12
3.Leg Press 15,14,12
5.Leg Extentions 3x12
6.Lying Leg Curls 4x15
4.Standing Calf Raises 4x50
7.Seated Calf Raises 4x30

Monday: Chest, Shoulders, Tri's
1.Barbell Bench 4x10
2.Incline DB Bench 4x15
4.Incline Barbell Press 3x12
6.Weighted dips 3x12
10.DB Flyes 3x12
14.Incline DB Flyes 4x12

3.Lateral Raises 4x12
5.Front Raises 4x12
8.Seated DB Shoulder Press 4x12
12.Upright Rows 15,12,10,8

7.Reverse Grip Cable Pushdowns 4x12
9.Close Grip Cable Pushdowns 4x15
11.Close Grip Bench Press 3x12
13.Skullcrushers 4x12

Tuesday: Cardio, Abs
1. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance
2. 30 minutes of treadmill (no faster than 3.5 speed)
3. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance
4. 30 minutes of treadmill (no faster than 3.5 speed)
5. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance

Wednesday: Back, Bi's, Forearms
1.Low Cable Rows 4x15
3.Wide Grip Lat Pulldowns 4x15
5.Parallel Grip Pulldowns 4x12
7.Bentover DB Rows 4x12
9.Low Cable Single Hand Rows 3x12 each arm
11.Staight Leg Deadlifts 2x10
13.Hyperextentions 2x20

2.Staight Bar Curls 4x12
4.EZ-Bar Curls 4x12
8.DB Hammer Curls 4x12
10.Concentration Curls 4x12

6.Behind the back Barbell Wrist Curls 4x20
12.Seated Reverse DB Wrist Curls 4x15

Thursday: Chest, Shoulders, Tri's
1.Barbell Bench 4x10
2.Incline DB Bench 4x15
4.Incline Barbell Press 3x12
6.Weighted dips 3x12
10.DB Flyes 3x12
14.Incline DB Flyes 4x12

3.Lateral Raises 4x12
5.Front Raises 4x12
8.Seated DB Shoulder Press 4x12
12.Upright Rows 15,12,10,8

7.Reverse Grip Cable Pushdowns 4x12
9.Close Grip Cable Pushdowns 4x15
11.Close Grip Bench Press 3x12
13.Skullcrushers 4x12

Friday: Cardio, Abs
1. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance
2. 30 minutes of treadmill (no faster than 3.5 speed)
3. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance
4. 30 minutes of treadmill (no faster than 3.5 speed)
5. 4 sets of 25 for abs, no rest inbetween
I. Hanging leg raises
II. Side Crunches w/ DB
III. Bicycles
IV. Kneeling Crunches with cable resistance

Saturday: Back, Bi's, Forearms
1.Low Cable Rows 4x15
3.Wide Grip Lat Pulldowns 4x15
5.Parallel Grip Pulldowns 4x12
7.Bentover DB Rows 4x12
9.Low Cable Single Hand Rows 3x12 each arm
11.Staight Leg Deadlifts 2x10
13.Hyperextentions 2x20

2.Staight Bar Curls 4x12
4.EZ-Bar Curls 4x12
8.DB Hammer Curls 4x12
10.Concentration Curls 4x12

6.Behind the back Barbell Wrist Curls 4x20
12.Seated Reverse DB Wrist Curls 4x15


If I had to pick three foods for the rest of my life I would choose 1. Chicken Breast, 2. Oatmeal, 3. Tuna Fish.

Chicken Breast because of the extremely high protein content and it tastes amazing. It also does not have the saturated fat's that red meat have giving you less calories with the same amount of protein.

Oatmeal because there are no simple carbs in it. They are all slow burning complex carbs that leave you feeling fuller longer. It also is high in fiber which keeps your insulin from spiking right after a meal, so then your food doesn't go straight to fat storage.

Tuna fish because it like chicken is basically straight protein. It is also a great source of Omega-3 fatty acids. I know it tastes terrible but I can get past that. The only downfall is the mercury content in that and if you aren't careful you could end up with mercury poisioning.

To wrap it all up, I hope that this works for you. I truly believe in it as this is what I am doing right now and I have gained some pounds here and there. You can't expect to just do part of this and not the whole thing to end up getting big. It will just be a waist of time. Good luck and I will see you on the beach.

[Greek God]

----What is the most effective 4-week mass cycle?----

I feel that the most effective mass cycle is when you get the most out of each muscle group. Also, when it comes to mass it is all about quality, not how much weight you do. Because if your only doing 6-8 reps, and you do a bad last three repititions because you just had to up the weight for the last set, then you just wasted half that set, and calories burned on improper form. Last thing, don't take really short rests, to continually put up high amounts of weight, and not have to go down you need about 1.5-2 minutes of rest.

Each workout should take no longer than 1.5 hours.

Moday:Chest and Biceps

Chest and triceps routines are awesome, but oldschool, these two muscles work together, and after chest, your triceps are already sore.

Chest:
Flat Bench:5 X 6
Incline D.B. Press: 5 X 6
Weighted dips for chest: 5 X 6
Arnold Flys (stop 3 feet apart) 3 X 8

Biceps:
Barbell Curls: 5 X 6
Incline Alt. curls: 3 X 8
Seated hammer curls: 3 X 10 (at same time)


Tuesday: Legs
Squats: 5 X 6
Deadlifts: 4 X 6
Lunges: 3 X 8 each leg
Leg Extensions: 4 X 6
Hamstring Curls: 4 X 6
Standing Calf raises: 5 X 20 (20 seconds rest in between sets)


Wedenesday: off

Thursday: Back and Triceps, your biceps are already healed so you can get the most out of your back workout, and then blast your triceps

Back:
Lat Pull downs: 4 X 6
Pendaly rows: 4 X 6
Close grip pull downs: 4 X 6
Seated Cable Rows: 4 X 6

Triceps:
Skull Crushers: 3 X 8
Rope push downs: 4 X 6
Kickbacks: 3 X 8 each arm (Laugh all you want, these kill at the end of your tri WO)


Friday: Shoulders and Traps

Shoulders:
Military Press: 4 X 6
Lateral D.B. raises: 3 X 8
Front Barbell Raises: 4 X 6
Front Barbell shrugs: 4 X 10
Side D.B. Shrugs: 4 X 10

Saturday: Off

Sunday: 20 minutes Low intensity Cardio, cardio is great for healing! Studies have shown that a little bit of light cardio during the week can help with soreness and healing.





----Should one be performing cardio while trying to build mass?-----

Yes, but not too much. Cardio is essential for a healthy body. Like I said before, doing a little bit of cardio is great for your joints, and to get that blood pumping through your muscles to promote healing and help with soreness. Just make sure your not running your ass off causing you to waste away potential muscle building calories.



---BONUS QUESTION. If you could only eat 3 foods while bulking, what would they be and why?---

Quinwa: This is higher in carbohydrates than brown rice per 1/4 cup, and this grain happenes to be the highest in proteins out of all the grains in the world!!

Chicken: High in protein and you can do anything to it so it won't get old.

Tuna-High in protein and omega-3's which help with the healing of tendons. Are tendons are put under a lot of stress after a tough mass building workout due to their heavy lifting routines.

[<Deadlifter>]

Author: <Deadlifter>

[KING_OF_SQUAT]

What’s the Best 4 Week Mass Building Routine?

We all want an extra bit of mass before we slim down for show. Building physiques is an art, and you don’t always make art for yourself alone. We make art for others as well, and I can only assume that this is one of the many reasons why this topic was chosen. To help make art for others on the beach, by the pool, the lake, or wherever you happen to take off your shirt. Run through sprinklers for all I care, but look great while doing so!

The Mass Building Routine

This program relies heavily on volume and diet. You will need to consume quite a bit of food when doing this program, and sleep at least 8 hours a night. Expect good gains for only a 4-week period. Be sure that you know what you can handle in terms of weight without severe muscular soreness, which would hold you back from your workouts later in the week. We can’t have that when you hope to build a big frame in just 4 weeks!! Stay 1-2 reps shy of failure.

Sunday- off

Monday- Chest, Shoulders and Triceps

Decline Dumbbell Press- 3x6-10
Incline Dumbbell press- 3x8-12
Flat Cable flyes- 2x8-12
Barbell bench- 3x5
Seated military press- 2x6-10
Bent over dumbbell laterals- 3x8-12
Reverse grip one handed pushdowns- 2x6-12
+Stretching

Tuesday- Back, Biceps, Forearms

Pull ups (palms facing away from you)- 3x rep maximum
Dumbbell Rows-3x 6-10
Low Pulley Rows- 2x8-12
Close Grip Pull Downs (underhand)- 2x6-10
Hammer Curls- 3x6-10
Barbell Curls- 2x8-12
Wrist roller- 2x both directions, forwards and backwards
+Stretching

Wednesday-Legs and Calves
Squat-5x6-10
Straight legged deadlift-3x8-12
Leg press-3x8-12
Leg Extension-2x6-10
Barbell shrug-3x8-12
Calf press in leg press-5x6-10
Forced calf stretch- Add 90 lbs to whatever you just did on the leg press for calves, and let it sink down and stretch out your calves for 30-60 seconds. GROW.
Reverse crunches off a bench-3x rep maximum
+Stretching

Thursday-Chest, Shoulders and Triceps

Barbell Incline Press- 3x6-10
Barbell Decline Press- 3x8-12
Dumbbell Flat Press- 2x6-10
Incline Dumbbell Flyes- 2x8-12
Dumbbell Military Press-3x6-10
Bent Over Cable Laterals- 2x8-12
Close Grip Bench Press- 3x6-10
+Stretching

Friday-Back, Biceps and Forearms

Barbell Rows- 3x6-10
Wide Grip Pull Downs- 3x8-12
T bar rows- 3x6-10
Hammer-Grip chin-ups- 2x rep maximum with bodyweight
Dumbbell Shrugs- 3x6-10
EZ-bar Curls- 2x6-10
Reverse forearm curls- 3x6-10
+Stretching

Saturday- Legs and Calves
Front squats- 4x8-12
Dumbbell squats- 3x6-10
Rack Pulls (knee height)- 3x3-5
Hamstring curls- 3x6-10
Dumbbell Straight Legged Deadlift- 2x8-12
One Legged Calf Raises- 2x6-10 (each leg)
Calf raise machine-3x15-20
Jackknives- 3x rep maximim
+Stretching

The Tips and Tricks for The Workout

Rest periods:
Rest periods are important because; the shorter they are (supposedly) the more you grow. [1] The theory is that you release more growth hormone and just induce more overall hypertrophy (growth). Rest periods should be between 30-60 seconds for all sets, keep that in mind when choosing your weights the first week through. Fatigue may set in at any point that isn’t normal for your workouts, due to having to adapt to your newfound choice in rest periods.

Stretching:
I personally am a believer in extreme stretching. You do not need to perform the extreme stretching outlined by Dante in DoggCrapp training, but some form of stretching after your workout for the muscles you just worked will certainly help in recovery. On a 6 day workout split, you’ll need it!! Extreme stretching seems to add to mass levels as well, so I would look into it if I were you!

Stretching, It helps, and we need every little bit that we can get our muscular paws on.

Pre and Post Workout Meals:
These are Very important as they fuel you for the workout ahead, and refill your tank for some serious growth. I believe in lots of carbs for both meals, and they should be HEALTHY carbs. A good Pre or post workout meal for me usually consists of (in order of importance) oatmeal, milk, and whey protein. Adjust the macros to suit your personal needs.

Pre-workout meals are important, because they top off the glycogen (fuel for your muscles to contract and lift) and provide you more energy in general for your grueling workout.

Post-workout meals are important, as they indefinitely refill once more the glycogen you just used. This gives your body what It needs right away to start growing. Your body cant grow without fuel, and this is just a big extra helping hand!!

Sleep!!!!!
Sleep is undeniably one of the biggest factors of growth. This is because the body emits much more growth hormones and testosterone when sleeping than when awake, amidst other things. Get in at least 8 hours a night (as a general rule of thumb. This doesn’t apply to all people) for some serious growth.

The more sleep you get, the better, because if you get too little… your growth hormone levels will go down. [2] Sleep lots, grow lots!!

Diet:
I think this is the hardest part of bodybuilding/power lifting/lifting in general. Getting your diet down. Eat 2-3x your bodyweight in grams of carbohydrates, 1.5-2x your bodyweight in grams of protein, and .5-.6x of your bodyweight in grams of healthy fats. Once again, some may need more to get this done. Ectomorphs (hard gainers), you know who you are, get to eating like a pig. On all HEALTHY food, that is.

THAT IS A GENERAL RULE!!! It doesn’t apply to everyone.

If anything, you should eat more than I’ve listed. Spread out your foods between 6-8 meals (eat ever 2-3 hours) and concentrate the carbs around your workout and around the morning. Try and stay carb-free on your last meal, because those carbs will probably get stored as fat. (Because you wont be running or walking while you sleep to burn them up)

If your gains begin to slow, add in some carbs and protein! (30-50 grams of each) That should get you gaining again.

Eat up!!!

Should One do Cardio When Bulking?

Cardio!! Fun if you do it right. I personally despise conventional forms of cardio, (i.e. treadmills, recumbent bikes and the like) so I stick to doing what I like. I love training with the heavy bag, doing strongman, and doing sprint drills. I never do any of this more than 2 times a week when bulking however, for fear of becoming catabolic(Going into a state of muscle loss) . Each session lasts only 20-30 minutes. So cardio is good, in moderation, and may even help to build a few extra ounces of muscle on that big frame of yours before you start cutting down.

Good forms of cardio might be:
Boxing or any martial art performed at a quick pace
Sprint drills
Treadmill walking, running, or jogging
Bicycling, stationary or the real thing
Strongman done at a quick pace (i.e. stone carry, yoke walk, etc.)
Jumping rope


To draw a close on the cardio subject, it is good in moderation when bulking, keeps you and your heart in shape, and helps keep fat gains down. Use wisely, and you will go far in these four weeks.

Only Three Foods for Bulking? What Would You Use?

For a bulking diet, with only 3 food choices, I would choose the following foods:

Lean Ground Turkey:
It tastes amazing, has a lot of protein and little bad fats or carbs in it. Good for anytime of the day when combined with carbs, or for a pre-bed meal when you don’t want the carbs. Did I mention it tastes amazing?

Natural Peanut Butter:
It is VERY good when you buy the right brand, keeps you satiated (full) for longer, and the good fats help promote more testosterone production. (Skippy no-mix natural is the most amazing peanut butter I’ve ever had.)

Oatmeal
Good source of clean carbs. No hooks, lines or sinkers here. Oatmeal provides a good amount of glycogen for your hungry and growing physique. Nothing extra in here, so it won’t aid your body in covering itself up with fat. We want people to be able to SEE that art when were done, right??


In conclusion, mass gain depends on many things. It’s an orchestra of anabolic factors, if you will. Hit the right notes, and you’ll make something beautiful. Follow what I’ve laid down for you here, and you should add on quite a bit in these 4 short weeks.

Don’t miss a beat! Best of luck,

Paul

[1] Rest Periods Between Sets- Dustin Parsons B.S.

http://www.bodybuilding.com/fun/issa111.htm

[2]Lack of Sleep Affects Hormone Levels- Dr. Joseph Marcela

http://www.mercola.com/2000/sep/3/sleep_hormones.htm

[mark prater 123]

Before cutting up for the summer, some of us would like to add some more quick mass to our physique.

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc.

Should one be performing cardio while trying to build mass?

BONUS QUESTION. If you could only eat 3 foods while bulking, what would they be and why?

So you have four weeks of bulking before you start cutting for summer, eh? Well this is when you should take advantage of using certain training techniques that will build mass at a faster rate, but will overtrain you if you do it for a long period of time.

As always, you out to focus 90% of your attention and time on the basic lifts, squats, deadlifts, bench presses, chin-ups, dips, rows, and other major supporting exercises. Remember, a lot of people only truly care about upper body obviously since upper body is what other people look at, but the big leg exercises are fantastic for upper body in that they release certain growth hormones that would benefit both. But as for the other 10%, you out to focus on your weaknesses. For example, if you have fairly small triceps to your biceps, you'd want to put maybe an extra set or two into your tricep routine. I would personally recommend working each muscle 2x per week in a 2 day split. I also love pyramid schemes as they have shown terricfic results for me in my strength training. But remember different bodies respond better to different routines. A guideline for the average person's workout regime would be as follows:

Day 1:

Bench Presses - 5x
Bench Press Variation - 3x
Dips - 4x
Military Presses - 2x
Upright Rows - 3x
Sit-ups - 4x
Leg Raises - 3x
Weakness Exercise - 2-4x

Day 2:

Squats - 5x
Deadlifts - 5x
SLDL - 3x
Leg Presses - 2x
Calf Raises - 4x
Chin-ups - 3x
Pull-ups - 3x
Rows -
Weakness Exercise - 2-4x

I personally like to have a rest day after every workout day. Remember, rest days are when you actually GROW. And if you're working another full half of your body the next day, much of the macronutrients entering your body that day will go towards rebuilding those muscles instead of rebuilding the other ones.

For the weakness exercises, those may include things like bicep curls, skull crushers, rear lateral raises, leg extensions, and other exercises that may emphasis certain weak areas. For example, close grip biceps curls target the outter bicep.

Rest between sets ought to be between 45-90 seconds, just enough time for lactid acid to exit your muscles. Short rest periods will work more muscle fibers within a muscle, therefore creating greater hypertrophy.

As for cardio, many people think you shouldn't do it because it'll burn too many calories. Remember, taking in more calories than you burn is indeed what will make you grow. But many including myself find that it would make more sense to do cardio and simply increase calorie intake. Having a healthy cardiovascular system is vital for maintaining good health.

If I could only eat 3 foods while bulking what would they be?

Well remember that calories are in fact what makes you grow. Working out only stimulates this. And then where you actually get the calories, protein, carbs, and fat, are important as they all play their own roles.

The first food I would pick is peanut butter. You can get 800 calories, 32g of protein, and 64g of fat from 8 tbsp of it. Not to mention the fat is very, very healthy for you and despite popular belief is essential to build muscle and does not make you fat. Now of course, extreme amounts of it wouldn't be healthy. So I wouldn't eat 8 tbsp of it at one time. I mean 64g is the RDA and you would be getting fats from other foods as well. Also, the protein in it is relatively slow absorbing, so it will last a while until your next meal.

The second food I would pick is cottage cheese. The protein in cottage cheese is casein, which is the slowest absorbing there is, which means it's good not only because you won't deplete of protein between meals, but before bed because you obviously don't get any protein while you're sleeping.

The last is rice. You could also sub this w/ pasta since they are very similar. Rice is an excellant source of high GI carbs. This means they are digested at a relatively high rate, but assuming you consume it during every meal except night meals, you will probably be fueled throughout the day. Rice is also a good source of protein.

Best regards,
Mark

[Dallas68]

Before cutting up for the summer, some of us would like to add some more quick mass to our physique.

Let myself start by saying you needed to be committed to eating healthy and very cleanly. You need to be 100% focused perhaps slightly selfish to try improving your body. It’s your time to be in the gym no one else’s. Please make the most of it. Also keep Form in mind to avoid injuries before your summer cut.

What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, and reps, rest periods, etc.

The trainee should be looking to bring up any bodyparts which are lagging with Compound movements. This can build size if this is emphasized.

The movements which come to mind are: Squatting consisting of Shoulder wide squats, wide legged squats, and Hack squats. Deadlifts also contribute to size massively with sumo deadlifting, stiff legged Deadlifting and normal stance.

Military Pressing comes to mind as well as this movement can increase your shoulder width, which gives an illusion of more mass. Barbell rows contribute a load of stress to the body in turn which leads to greater mass gains added to the back. This also creates a look of massive strength.

Power cleans and other such movements are advanced but can be done correctly when understood. Bench pressing can also help along with mass.

The program I would look into for mass gains is the 5x5 program leading into the 3x3 program. You do not need to follow the actual program but the theory behind it.

The program would work along working out compounded 4 times a week.

You stay at the weights you feel are relatively heavy to lift until you can do 5 sets of 5 reps with them then you push up.

Isolation exercises are permitted to allow additional growth (REMEMBER: use the isolation exercises as normal I.E 8 to 12 reps.)

Day 1
- Bench pressing 5 sets of 5 reps each
- Deadlifts of 5 sets of 5 reps each
- Deltoids work ( side db raises, Arnold presses ) 8-12 reps
- Include Military presses on this day as well 5 sets of 5 reps



Day 2

-REST!


Day 3

(I would prefer if the individual did in fact go through the whole squatting motion) so go below parallel to just about touching your calves. It has been shown to be less risky than parallel squats for those who do not have bad knees. Plus you have to focus and work harder.

BB Squats (shoulder wide squats feet out) 5 sets of 5 reps)
Hack squats 5 sets of 5 reps
Wide legged squatting 5 sets of 5 reps
Leg extensions 8-12 reps

Day 4

-Rest


Day 5

BB rows 5 sets of 5 reps
Sumo Deadlifts 5 sets of 5 reps
BB shrugging for traps 8-12 reps
Side DB raises 8-12 reps


Day 6 (shorter to allow for more rest, yet it is still as intense. The two exercises are highly compounded and generate a load of power needed from the body.)


Military presses 5 sets of 5 reps
Bench pressing 5 sets of 5 reps


Day 7

-Rest

Now after doing this program for a solid three weeks I think it would be good to change it from 5x5 to 3x3 to shock the body and push out any last bits of growth your body will allow for now.

USE THE SAME EXERCISES AND WORKOUT REGIMEN

Now only with each being done for 3 sets of 3 reps. I also think it would be good to do the training on the previous rest days. Do you understand? So on the days when you trained you now Rest, and on the days that you previously rested you now workout with the 3x3 program. Isolated exercises are executed in the same way 8-12 reps.



Should one be performing cardio while trying to build mass?

The simple answer is No. you’re trying to invite an anabolic environment, yet cardio burns precious calories. So it is against what you’re trying to achieve.

You may simply do it for heart health but then I do advise you to either take a brisk run or ride for 20 minutes of intense ( unable to talk ) sweating it out.

The one good reason to include cardio is to allow the muscles to relax, usually leave cardio day for after your leg workout. It has been shown to decrease time needed to repair the leg muscles. When using legs on a cardio machine of course. Running would involve the whole body and could do more good.




BONUS QUESTION. If you could only eat 3 foods while bulking, what would they be and why?

Steak

Have large amounts of proteins and anabolic fats which all help to build you like no other foods. Most steaks will be very good for you to have. Stick to leaner steaks and meats. This I know keeps your fat gain to a minimum when gaining.



Low Fat milk

Easy to drink, fills you up, also can add that extra few hundred numbers to your daily calorie count.
Low fat or fat free milk provides the proteins and carbohydrates without too much fat. This is a very good choice for all bodybuilders and those looking to gain mass.



Oatmeal

The other mass gainer sitting in your pantry, Rolled oats, steel cut oats. All of them provide slow releasing sugars for energy to your body. I know when I first added oatmeal to my diet I gained on weights easily since I felt alert and awake, as well as full to the brim of strength.

Remember food is the most anabolic ingredient in a bodybuilder’s arsenal. Bodybuilding is not a fancy sport you need to simply go out and do it. Only you can do it.

WATER!

Never ever forget about the importance of water for the body. Helps your body to stay a clean system and improve nutrition circulation.

OTHER Pointers and helpful ideas

Nutrition must be 100% covered especially with vitamins and minerals in mind.
Fish oils
Multi-vitamins

Optional are Creatine, protein drinks, Nitric oxide formula’s and Bcaa’s which I do recommend to be very helpful for recovery.


The following is a very good ratio to follow when bulking up.
30% protein
50% carbohydrates
20% fats
http://www.bodybuilding.com/fun/drobson32.htm

Sleep! Hormones repair muscle tissue at night, without this you are more than likely to be injured.
Relax! Please try avoiding as much stress as possible as this release Cortisol something which is negative to muscle growth!

[bitterplacebo]

I'm looking forward to hearing some of the other opinions on this subject, but here's mine.

[bigcalves]

What Is The Most Effective 4-Week Mass Building Workout?




Summer is coming! What this means is that days of wearing tank tops, or nothing at all on the beach are near us. We still have a few months until the main months of summer. Imagine how great it will be to walk around the beach with 10lbs more during those hot sunny days when everyone is trying to show off their body. You could be one of the few that sets a standard, and the one that all the girls look at when you’re not wearing a shirt. The look on a woman’s face when she checks you out is priceless, and in order to do that you will need a good amount of muscle mass on you. After all, muscle is power.

In order to be successful during the 4 weeks of mass gaining, you must be strict on yourself. You can’t allow yourself to be out of focus. Activities will be slowed down, and rest and recovery will be highly looked upon. After all, it’s only 4 weeks; you can have a cheat meal after that. This is not a 3 month bulk up process. Our goal will be to gain a few lean pounds, while having fat gain at a minimum.

To have such dramatic results with muscle gain and small fat gains you will need to go all out. Diet will have to be perfect. Bulking up means eating more than your daily calorie requirement. But since we have only 4 weeks to do it, it will be very clean. No McDonalds for this bulk. Once diet is looked after, rest will be the most important factor. We don’t want to over train in the 4 weeks that we have. Each workout will be kept under 90 minutes and you will get at least 8 hours of sleep per night.

Size is our main goal. In order to achieve the perfect size in 4 weeks, you must add calories. In order to do that you will calculate your daily need from BB.com’s calculators. After that you will add 500 calories for the first, and then 300 calories for each week following that. So for a 4 week mass program, for a person that maintains 3000 calories it will look something like this. After you are done you can go back using the same calculations except this time you will add cardio and subtract 300 from the daily calories. You can all look this up from the Fitness Calculator at BodyBuilding.com's site. (http://www.bodybuilding.com/fun/issa64.htm)



Week 1- 3500 calories
Week 2- 3800 calories
Week 3- 4100 calories
Week 4- 4400 calories





What is the most effective 4-week mass building workout? Be specific. Include exercises, sets, reps, rest periods, etc.





The Split

MONDAY- Arms
TUESDAY- Shoulders
WEDNESDAY- Legs
THURSDAY- Chest
FRIDAY- Back and Traps
SATURDAY- OFF
SUNDAY- Cardio 30 minutes




The Routine




MONDAY- Arms

Barbell Curls 3x 8 8 8
Close Grip Curls 3x 8 8 6
Dips 3x 12 12 10
French Press 3x 8 8 8
Pull Ups 3x 8 6 6
Close Grips Bench 2x 8 8



TUESDAY- Shoulders

Military Press 3x 8 8 8
Arnold Press 3x 8 8 8
Side Raises 3x 12 12 10
Front Raises 3x 12 12 12
Reverse Flys 3x 15 15 12



WEDNESDAY- Legs

Squats 4x 10 8 8 6
Leg Press 4x 10 8 8 6
Ham Curls 3x 15 12 10
Leg Extensions 3x 15 12 10
Calve Raises 6x 20 20 15 15 12 10



THURSDAY- Chest

Incline Bench 3x 8 8 6
Bench Press 3x 8 6 6
Flys 3x 10 10 10
Abs Work for 5-10 minutes



FRIDAY- Back and Traps

Pull Ups 3x 8 8 8
Barbell Rows 3x 10 10 10
Close Grip Pull Ups 2x 8 8
Shrugs 3x 12 12 12
Upright Rows 3x 10 10 8



SATURDAY- OFF



SUNDAY- 30 minute cardio





Should one be performing cardio while trying to build mass?



Since we are bulking up for 4 weeks, fat loss is not a big concern. But then again we want to gain as little fat as possible. That’s why I included 1 cardio session a week, usually done on Sundays so you can keep your cardio vascular in shape, and also take care of extra fat that is trying to creep up. You are not going to gain a crazy amount of fat in 4 weeks, so your best bet is to stay clear of a lot of cardio and just rest and lift heavy!

One cardio session a week should be more than enough for the 4 week period. My best advise is to limit any daily activities rather than lifting and your job. Eat your food, go to the gym and lift hard, and then go home and rest. Sounds boring and it rather is, but for 4 weeks it’s worth it. Just think of all the impressed expressions on people’s faces as you walk down the beach or park this summer. It will be worth it. A little sacrifice of your daily activities and fun will come in as a lot of pleasure when summer arrives.

When trying to build size, cardio should be decreased while sleep increased.




BONUS QUESTION. If you could only eat 3 foods while bulking, what would they be and why?



CARBS CHOICE

Oats. That is the number one food for bulking or cutting. It is wholesome, has essential vitamins and minerals and is an excellent source of fiber. Oats are not high on the GI scale, and will not create a insulin spike. But then they are also full of calories that give you essential energy. That’s perfect for us! As we are trying to gain mass, and not fat. Oats are on of the top 3 foods I would eat while bulking up.



PROTEIN CHOICE

Tuna fish is one of the 3 that I would eat when bulking. Cheap at the super market and full of quality protein in the kitchen. Tuna comes in at .50 cents where I live, and at 35 grams of pure quality protein it’s no wonder that it shows up on m list. When bulking you need protein, and the perfect way to get it is from tuna fish! Packed with B vitamins, this is the choice for every bulk diet.



FATS CHOICE

Almonds are dense in good calories, provide the Essential Fatty Acids (EFA’s) and taste great! We all need fats in our diet, and when bulking up, our daily fat requirement goes way up. Almonds are a great food to increase your calories in a good way, and also get all the EFA’s that one might need for a day.\





Good Luck with the program, and I hope that you achieve your goals by this summer!








Reference:
http://www.bodybuilding.com/fun/im3.htm
http://www.bodybuilding.com/fun/par71.htm
http://www.bodybuilding.com/fun/mielke24.htm

[TUnit]

Good luck to all!

[mark prater 123]

Sunday: Legs
Monday: Chest, Shoulders, Tri's
Tuesday: Cardio, Abs
Wednesday:Back, Bi's, Forearms
Thursday: Chest, Shoulders, Tri's
Friday: Cardio, Abs
Saturday: Back, Bi's, Forearms


ummm.... no offense intended but off days are when your muscles actually grow. if you work them every day when will the muscles you worked from the pervious day rebuild?

[sillz10]

ummm.... no offense intended but off days are when your muscles actually grow. if you work them every day when will the muscles you worked from the pervious day rebuild?

With your logic we should be working out every other day or every third day.......

if he is working diffreent muscle groups they still have time to recover while working other groups.

[rishab_ind18]

With your logic we should be working out every other day or every third day.......

if he is working diffreent muscle groups they still have time to recover while working other groups.
yea but u gotta rest all ur stabilisers.......ur abs,triceps,forearms,serratus,etc...they are worked out with anyother bodyparts

[<Deadlifter>]

Just for info. When are we going to know the winners? if somebody knows pls tell me 10x

[Dallas68]

Just for info. When are we going to know the winners? if somebody knows pls tell me 10x


they usually only have the winners ( as far as i know ) by friday or sunday :eek: but come on Will has to read them and know which two or three are the best of the bunch :) patience is a virtue Grasshopper

http://www.bodybuilding.com/fun/wotw31.htm

This page will be updated as the final winners are posted.

[<Deadlifter>]

thanks

[mark prater 123]

With your logic we should be working out every other day or every third day.......

if he is working diffreent muscle groups they still have time to recover while working other groups.
a lot of things go into rebuilding muscle but lets just use protein for an example. if i work pecs one day the protein i consume that day and the next morning go mainly towards rebuilding that muscle. but if i work quads the next day, the protein would have to mainly go to the quads to rebuild them. then whats your pecs have to work with. you see what im saying? well this applies to me at least since i have an upper/lower split.