Is this a good workout program for mass?

MuscleGainer · 10-30-2009, 01:28 AM

A few weeks ago I started doing a upper body / lower body split and I these are the exercises I chose. Is this sufficient for building mass?

Day 1: Lower Body
V-Squat machine squats
calve raises on the leg press machine

Day 2: Upper body
Hammerstrength Chest Press
Barbell Rows
Machine Dips (My weight is too light for my strength for real dips)
Heavy Deadlifts
Weighted ab crunches

Day 3: Rest

Day 4: Rest

Day 5: Upper body
Hammerstrength Chest Press
Barbell Rows
Machine Dips (My weight is too light for my strength for real dips)
Light Deadlifts
Weighted ab crunches

Day 6: Rest

Day 7: Lower body

CBRage · 10-30-2009, 01:36 AM

What are V-Squat Machine Squats? Also, only two lifts for legs aren't gonna do a whole lot to help you grow.

grim83 · 10-30-2009, 01:36 AM

Quote:

Originally Posted by MuscleGainer

A few weeks ago I started doing a upper body / lower body split and I these are the exercises I chose. Is this sufficient for building mass?

Day 1: Lower Body
V-Squat machine squats
calve raises on the leg press machine

Day 2: Upper body
Hammerstrength Chest Press
Barbell Rows
Machine Dips (My weight is too light for my strength for real dips)
Heavy Deadlifts
Weighted ab crunches

Day 3: Rest

Day 4: Rest

Day 5: Upper body
Hammerstrength Chest Press
Barbell Rows
Machine Dips (My weight is too light for my strength for real dips)
Light Deadlifts
Weighted ab crunches

Day 6: Rest

Day 7: Lower body

thats pretty crappy actually, do real ****in squats, hammerstrength? grab a damn barbell, too light for dips strap some on, put deads on lower day, oh yeah and the split is crap you repeat upper before legs, but legs are first in the split, the hell is that about

KOMED · 10-30-2009, 01:37 AM

1. Why not free weight barbell squats instead of machine squats?
2. Your lower body day needs some more volume.
3, What's a "hammerstrength" chest press?
4. Incorporate chin ups/pulls up to get some bicep and upperback work in.

grim83 · 10-30-2009, 01:39 AM

Quote:

Originally Posted by KOMED

1. Why not free weight barbell squats instead of machine squats?
2. Your lower body day needs some more volume.
3, What's a "hammerstrength" chest press?
4. Incorporate chin ups/pulls up to get some bicep and upperback work in.

hammerstrength is a machine brand, and i think he should alternate chins with rows personally, oh yeah and drop the dips, and start doin shoulder presses

MuscleGainer · 10-30-2009, 02:27 AM

Quote:

Originally Posted by grim83

hammerstrength is a machine brand, and i think he should alternate chins with rows personally, oh yeah and drop the dips, and start doin shoulder presses

Yes I'm going to drop the dips because I realized that I already maxed out the dip machine's 255 lb weight stack for 15 reps and need something heavier. I might do shoulder pressing instead as you suggested.

I don't do barbell squats because the pressure of the bar hurts me.

I also feel my biceps getting worked plenty doing barbell rows or any other rowing exercise.

I don't barbell bench anymore because I don't feel like asking people to spot me for barbell pressing and that's why I chose hammerstrength chest press as a substitute for barbell bench press. I have used dumbbells but feel like it's time for a change and will get back to dumbbells soon.

KOMED · 10-30-2009, 03:42 AM

Personally I think you would benefit a lot more from a 5x5 program. It's a balanced routine and your strength and muscle gains would be phenomenal considering how you just started working out. Just my 2cents

AdamRingshall · 10-30-2009, 06:33 AM

Ok man I can see you have good intentions but you are missing the fundamentals of building muscle mass!

You need to get back to basics!!!

As a beginner an upper/lower body split is ok but not ideal for very long. Do this for maybe 6 weeks then its time to get you on a real split.

Something like:-

Day1: Chest & Trcieps
Day2: Legs
Day3: Rest
Day4: Back & Biceps
Day5: Shoulders
Day6: Rest
Day7: Rest

...as an example.

Man you gotta make freeweight 80-90% of your workouts with the odd machine thrown in for variety if you want REAL gains! eVen if you find things uncomfortable or difficult you simply have to persist with them, the body is so adaptive and you will get more used to these exercises with practice. Don't have a spotter then use dumbbells instead of the barbell but not the hammer strength machine (hammer strength are great but freeweigths must be the cornerstone of your workout!)

If you are serious about gaining mass then you are going to have to persevere with the barbell sqauts. They are king!

Lift heavy and intense with relatively low volume for mass gains. Get in, train hard, get out and eat!!!

Hope that helps a little.

Any other questions?

MuscleGainer · 10-30-2009, 09:12 PM

If I put on 15-20 lbs of muscle during years of weight training am I still considered a beginner and should just do the basic lifts and try to improve on them until I have sufficient mass and then go into a split programs with isolation exercises?

gordonrumble · 10-30-2009, 10:38 PM

Consider Starting Strength. Since you haven't hit the end of linear progression and aren't doing freeweight exercises, you should do that until you can't any more. You'll be much stronger for it.

As for squats, unfortunately you'll have to figure out how to deal with back pain from barbell squats since they're essential for getting strong. I'm guessing that you have poor form. If you do have a bad back injury, then never mind.