Routine Promoting Muscle Growth

[buykrux]

looking for a 3-5 day that is going to allow me to gain muscle mass and hopefully not any excess weight, and hoping to keep 2 of the non-weight days as cardio days
1) What type of program? 5x5? Specific body parts? Circuit? Push/Pull?
2) Nutrition? eat everything in sight? specific, detailed eating guide? meat meat and more meat!
3) Supplements? Which to take and when? i have whey hanging around which i mix in some monohydrate with it, Insane MG and a NOx supplement
4) will the 2 cardio days with my program allow me to burn any excess fat or even cut down BF% while doing the bulk?

i will post before and after pictures after 6 weeks
PM's or emails of a program would be great, maybe even a program you did yourself and noticed good results
i am currently on a core circuit and seeing little results but the scale says otherwise
my gameplan is to do 6 week bulk then 6 week circuit, and repeat until i reach my goal
thanks and rep will be thrown your way!

[buykrux]

common guys
i see alot of good stuff on this site but its almost like pulling teeth to get an answer unless you have hundreds of posts...

[d218]

i'm going to start this program ... i came recently off a 5x5 with great strength results but wanted something more like a traditional split

1)Legs
Chest
rest
back
shoulders/arms

2)just eat meat beef/chicken/fish...about 7-8 meals a day every 2.5-3 hours
3)take the mono directly after you workout with some grape juice .. don't forget also to take your protein shake within 30 minutes to an hour after you lift..try and stay away from shakes as meals what i mean is get most of your protein from whole foods

4)maybe limit your cardio to 1 time a week..probably best on saturday

gl man hope this helps

[buykrux]

i'm going to start this program ... i came recently off a 5x5 with great strength results but wanted something more like a traditional split

1)Legs
Chest
rest
back
shoulders/arms

2)just eat meat beef/chicken/fish...about 7-8 meals a day every 2.5-3 hours
3)take the mono directly after you workout with some grape juice .. don't forget also to take your protein shake within 30 minutes to an hour after you lift..try and stay away from shakes as meals what i mean is get most of your protein from whole foods

4)maybe limit your cardio to 1 time a week..probably best on saturday

gl man hope this helps

thanks, how many exercises for each group roughly? 4-5?
i showed a trainer a bulk workout that was recently posted on here that was 4x10 and he said you wont get anywhere with it and go to a 5X5

[shaneee]

Split wise my fav would be

Chest/bi's
cardio
back/tri's
cardio
legs/shoulders
rest
rest

can hit each body part once per week and hit all body parts hard without being fatigued from the previous body part.
should do like for small muscle groups do about 3-4 exercises at 3-4 sets each all in the 8-12 rep range
for big body parts should do like 4-6 exercises with about 3-5 sets each in the 8-12 rep range..also i personally would say go to failure at least 1 set each exercise because ive found great results with failure others might say it's bad so w/e.

take your whey within 20-30 minutes of workout and your creatine mono take either Pre and then post workout or morning with a hearty breakfast and post workout when you take it try to take with grape juice spikes insulin for absorption etc..

for a diet just in the morning try to eat 5+ eggs some white some whole with some oatmeal...from then try to eat every 2-2.5 hours meat is great! also complex carbs are awesome if you're trying to bulk.
also you should pick up a multi vit and some fish oil capsules...possibly even some BCAA's.

[d218]

i would go 4-5 exercises fort the big groups legs.chest.back ... maybe for shoulders 3-4 and then tri's and bi's you really only need two exercises jfor each

[buykrux]

thats sounds good, i like the 3 day split because it gives me a chance to still do my cardio
now if im doing my 30min HIIT cardio is that going to have a negative effect on my bulking if i eat correctly?

also off the top of myhead my workout would be something like this correct?
feel free to switch it up a bit, i will check what you guys think when i get home from work tonight and run it by a trainer aswell

also for diet i should be feasting on eggs, whole wheat bread, pasta, chicken, turkey, oatmeal, any other magical foods? as well as my protein shake after the workout with monohydrate in it

Chest/Bi
Bench 5x5
Incline 3x8
Decline 3x8
Flys 3x8
Conc. Preacher Curl 4x8
Straight Bar 4x8
Sitting Curl 4x8

Back/Tri
T-Bar 5x8
Low Row 3x10
Behind Neck Pull 3x10
Rope Pulldowns 4x8
Straight bar pulldown 3x10
U bar pulldowns 5x5

Legs/Shoulders
Shoulder Press DB 4x8(bugged out shoulder)
Shrugs 5x8
Shoulder Flys 4x8
Arnold Press 3x10
Squat/Press 5x5
Leg Curl 3x10
Calve Raises 3x10

[shaneee]

thats sounds good, i like the 3 day split because it gives me a chance to still do my cardio
now if im doing my 30min HIIT cardio is that going to have a negative effect on my bulking if i eat correctly?

also off the top of myhead my workout would be something like this correct?
feel free to switch it up a bit, i will check what you guys think when i get home from work tonight and run it by a trainer aswell

also for diet i should be feasting on eggs, whole wheat bread, pasta, chicken, turkey, oatmeal, any other magical foods? as well as my protein shake after the workout with monohydrate in it

Chest/Bi
Bench 5x5
Incline 3x8
Decline 3x8
Flys 3x8
Conc. Preacher Curl 4x8
Straight Bar 4x8
Sitting Curl 4x8

Back/Tri
T-Bar 5x8
Low Row 3x10
Behind Neck Pull 3x10
Rope Pulldowns 4x8
Straight bar pulldown 3x10
U bar pulldowns 5x5

Legs/Shoulders
Shoulder Press DB 4x8(bugged out shoulder)
Shrugs 5x8
Shoulder Flys 4x8
Arnold Press 3x10
Squat/Press 5x5
Leg Curl 3x10
Calve Raises 3x10

change the bench to sets of 8-12. also take out decline and add in dips it's better. also imo should add some cable crossovers or something of the sort after the flys.
for back add in deadlifts and wide grip pullups.
also for the tri part add in close grip bench it's prolly the best tri exercise, also add in some weighted dips or well replace something currently for them.
do legs before shoulders, and do squats AND leg press, then do the leg curls, also add in some leg extensions then your calve raises and you're good to go.
for shoulders take out arnold press and add in military press first, then do the db shoulder press after that add in some lateral raises then your shrugs and you're good to go. or you could do like me and superset lateral and frontal raises or just add in lateral, it's up to you.

[TaPo31]

In terms of training, I recommend Eric Broser's Power/Rep Range/Shock training program. I began this program a few years back and absolutely love it, no boredom and no plateaus. If you want to learn more of the basics, PM me or do an online search for the program.

[SteveHinchee]

In terms of training, I recommend Eric Broser's Power/Rep Range/Shock training program. I began this program a few years back and absolutely love it, no boredom and no plateaus. If you want to learn more of the basics, PM me or do an online search for the program.

I think you should definately look into power/rep range/shock by Eric Broser.....Each week is different in terms of sete/reps and exercises. So you're never doing the same thing every week. If you keep doing the same workout week in and week out without changing it up the body will adapt and you will plateau....

[Boomtrain]

Try taking protein suppements a half hour before your workout as well as after. Apparently it leads to greater amino acid uptake etc within the muscle group. (I would reference this but i don't have the book with me)

[buykrux]

ok so here is what i have listed now

Chest/Bi
Bench 5x8
Incline 3x8
Dips 3x12
Flys 3x8
Cable Crossover 4x8
Conc. Preacher Curl 4x8
Straight Bar 4x8
Sitting Curl 4x8

Back/Tri
T-Bar 5x8
Low Row 3x10
Behind Neck Pull 3x10
Rope Pulldowns 4x8
Close Grip Bench 4x10
Weighted Dips 3x8
U bar pulldowns 5x5

Legs/Shoulders
Squat 5x5
Press 5x5
Leg Curl 3x10
Leg Extension 3x10
Calve Raises 3x10
Military Press
Shoulder Press DB 4x8(bugged out shoulder)
Front Raises 3x10
Shrugs 5x8
Shoulder Flys 4x8


feel free to change the number of sets and reps
also where can i find this book you guys are speaking of, id like to take a look at it

[d218]

ok so here is what i have listed now

Chest/Bi
Bench 5x8
Incline 3x8
Dips 3x12
Flys 3x8
Cable Crossover 4x8
Conc. Preacher Curl 4x8
Straight Bar 4x8
Sitting Curl 4x8

Back/Tri
T-Bar 5x8
Low Row 3x10
Behind Neck Pull 3x10
Rope Pulldowns 4x8
Close Grip Bench 4x10
Weighted Dips 3x8
U bar pulldowns 5x5

Legs/Shoulders
Squat 5x5
Press 5x5
Leg Curl 3x10
Leg Extension 3x10
Calve Raises 3x10
Military Press
Shoulder Press DB 4x8(bugged out shoulder)
Front Raises 3x10
Shrugs 5x8
Shoulder Flys 4x8


feel free to change the number of sets and reps
also where can i find this book you guys are speaking of, id like to take a look at it

um to be imho it looks like too much especially on your leg/shoulder day .. i feel that legs and back need there own days especially legs...you won't have enough energy to hit those shoulders because you will be so worn out by the leg workout..but then again thats just me if you feel like you can do all those in one workout give it a go.

[d218]

o and back day youj are missing 3 main exercises which will help in building a thick/wide back Deadlifts...DB or BB rows or are those the Low Rows?...and pullups or chinups...add those into your workout for your back....also for your chest and biceps day i dont think you really need the cable crossovers .. flys and weighted dips should be plenty of extra work to couple with incline and flat presses..for biceps stick to BB or DB Curl and Hammer Curls or Incline curls (i really like these)

[buykrux]

low rows are in places of DB rows
please tweak the workout to what you think it should be like in terms of taking things out and putting them back in
i may take legs like you said and put it by itselfs and put shoulders with
as for biceps, i have a hard time getting results doing DB curls and hammer curls now after doing them for so long, i find concentrated preacher curls slaughter my arms and as well as sitting DB curls afterwards, also one arm cable curls

should i switch it to chest and triceps then back and biceps?

also the behind the neck pulldown is similar to pullups and chinup

[cannibal.horse]

1) Rippetoes - really any routine based on compounds and progression will get you big, but I like rippetoes because:
a) Its easy to follow
b) It teaches you core lifts
c) You're only in the gym x3 a week.

2) 1g protein per pound a day (from meat/dairy) unless you are some skinny ass piece of **** who can eat like a machine, in which case keep adding food till you get bigger - (note: if you're gaining more than 1-2kgs a month you're getting fat)

3) Whey protein to boost protein intake. Everything else minus steroids and creatine is bs.

4) Yes, keep it up.

[buykrux]

i just got a pm with a similar workout to the one above
i check out the rippetoes and it seems like it is a waste of time IMO, id be in the gym for 20 minutes, im going to run that by my trainer aswell today along with the other 2 workouts
keep them coming guys, whos to say that either of these will even work


also with the ripptoes should i be doing additional exercises like listed below? i found it on one of the threads on ripptoes program
*****1. Abdominals
*****2. Arms
*****3. Dips
*****4. Back extensions
*****5. Pull-ups/Chin-ups

[Hymn]

i just got a pm with a similar workout to the one above
i check out the rippetoes and it seems like it is a waste of time IMO, id be in the gym for 20 minutes, im going to run that by my trainer aswell today along with the other 2 workouts
keep them coming guys, whos to say that either of these will even work


also with the ripptoes should i be doing additional exercises like listed below? i found it on one of the threads on ripptoes program
*****1. Abdominals
*****2. Arms
*****3. Dips
*****4. Back extensions
*****5. Pull-ups/Chin-ups

No, you shouldn't. Get Starting Strength by Mark Rippetoe, and read it.

The program is not a waste of time. HEAVY compound lifts is infinitely better than anything you have proposed in this thread.

[d218]

1) Rippetoes - really any routine based on compounds and progression will get you big, but I like rippetoes because:
a) Its easy to follow
b) It teaches you core lifts
c) You're only in the gym x3 a week.

2) 1g protein per pound a day (from meat/dairy) unless you are some skinny ass piece of **** who can eat like a machine, in which case keep adding food till you get bigger - (note: if you're gaining more than 1-2kgs a month you're getting fat)

3) Whey protein to boost protein intake. Everything else minus steroids and creatine is bs.

4) Yes, keep it up.

^^this if you are not familiar with squats/deadlifts/ie the big lifts this is a great program for you..it will add overall bodymass ....

this is the exercises i would do if i were you
Legs: squats/Still legged DL/Lunges/Leg curls

Chest: incline press variation/flat press variation/weighted dips/fly variation

BackL/Pullups and chinups > lat pulls because you can add weight + your bodyweight/ BB or DB Rows/

Shoulders:Military Press(sitting or standing)/something for side and rear delts/shrugs
Arms: 2 types of curls BB or DB or preacher is fine/ try incline curls i think you will like
triceps Close grip bench/skull crushers/DB Overhead/pushdowns

those are pretty much the best exercises you can do in my opinion

[buykrux]

i started the program sunday
workout 1 i didnt think was tough at all, no real fatigue, no soreness that day or swelling
when i woke up holy piss my legs and chest killed
i guess thats what happens after doing a core circuit for 6 weeks and not doing weights lol
anyways i ran it by my trainer and he thinks i should see good results if i keep up the cardio 2-3 days a week. he also thinks i should be able to slowly loose some excess fat during the bulk if i eat and stick to the off day cardio
i am incorporating a small ab workout on the cardio days as well
i will try to keep you updated on the progress every 3-4 weeks or so