I can workout about 3-4 times a week and am looking to gain mass
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10-20-2010, 04:52 AM #1
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10-20-2010, 04:54 AM #2
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10-20-2010, 04:56 AM #3
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10-20-2010, 05:29 AM #4
- Join Date: Aug 2006
- Location: Leesburg, Virginia, United States
- Age: 42
- Posts: 13,704
- Rep Power: 73002
There's no one right answer to this question that is going to apply to every single person. People newer to lifting think it is so cut and dry with there being one method that will always be better than the others, but that's simply not the case. There's no magic program; otherwise everyone would be doing the same exact training regimen. There's only one real way to find out, and that's by experimenting and finding out what works best for you.
Give us some more details about your current status, what you've accomplished so far with weight training, etc.Last edited by BluntD; 10-20-2010 at 05:35 AM.
Return of the Mack?
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10-20-2010, 05:36 AM #5
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10-20-2010, 06:06 AM #6
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10-20-2010, 06:18 AM #7
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10-20-2010, 08:01 AM #8
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10-20-2010, 08:06 AM #9
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10-20-2010, 08:07 AM #10
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10-20-2010, 08:09 AM #11
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10-20-2010, 08:25 AM #12
- Join Date: Nov 2008
- Location: Athens, Georgia, United States
- Posts: 370
- Rep Power: 345
Speaking as an old timer, here is what I think.
If you are new or young full body three times a week is probably a good way to start. If you want to put on mass you will probably eventually want to move to a more intense routine working each body part once or twice a week.
In order to put on mass, diet and exercise recovery is important. If you lift too often the body adapts with the muscle you have and muscle growth stalls.
As you get older, it takes a little longer for the body to recover, so you have to have more rest/recovery time between body parts.
I still do an old school push/pull/legs type routine
Monday- chest and tricep
Tuesday- Back and bicep
Wednesday- legs
Thursday- Shoulders/ abs
Friday- bicep/tricep
Saturday and Sunday- Off
Stick with the basics for mass- Deadlift, pull-ups, bench and squats. After that do whatever exercises you enjoy or get value from.
I very my exercises and rotate between strength programs for two months and hypertrophy (muscle growth) programs forthree to four months. It has worked well for me.
I think most anything can be successful as long as you listen to your body, allow for recovery and adapt what you are doing to encourage new growth.
"All things are difficult before they are easy."
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10-20-2010, 11:35 AM #13
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10-20-2010, 11:50 AM #14
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10-20-2010, 11:53 AM #15
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10-20-2010, 11:56 AM #16
- Join Date: Oct 2010
- Location: Alameda, California, United States
- Age: 44
- Posts: 203
- Rep Power: 216
what he said.
in addition to that, if you are first starting off, then a 3 day fullbody would be an excellent choice...it gives your body a good chance to adapt, they are usually short and sweet sessions which offers a good starting point as you practice lifting technique and get into the swing of things...don't forget, just because you start off with a certain routine doesnt mean you have to use that routine forever...try out a nice solid beginner routine, then switch to a diff one when you are done...i personally think this is the best way when you are starting out due to the fact that you will be learning a lot about how your body responds to things (which is crucial as you progress into more advanced and personalized routines)
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10-20-2010, 11:59 AM #17
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10-20-2010, 12:01 PM #18
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10-20-2010, 12:02 PM #19
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10-20-2010, 04:13 PM #20
It all becomes clear when you combine Lyle's articles on training frequency and the Hypertrophy Specific Training principles by Bryan Haycock..
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.hypertrophy-specific.com/hst_index.html
Upper/Lower allows you to hit each muscle 3x a week, hitting them every 48 hours (read principle nr2 of HST)
I use the medium/light/heavy system as well (read lyle's "categories of weight training" articles)
http://www.bodyrecomposition.com/tra...ng-part-1.html
you guys might think this is bad for a natural trainer, but the volume is low and natural trainers are the ones that benefit the most of a higher frequency (considering low volume)
as you should know by now, we only spend about 2 days growing and half a week is spent in an semi-anticatabolic state (you would stay in an anabolic state with roids), so we need the high frequency, but cannot tolerate high volume with high frequency (with roids we could), so we keep the volume low..
why are you guys not getting this...
the whole each body part once a week is inferior
it has been proven
by the way lyle mentions his generally preferred split (in the second link):
"If you don’t go with one of the above, that basically leaves with what would be my generally preferred choice which is a stock-standard upper/lower split routine training the full upper body one one day and the full lower body (with abs) on the second day."halareous
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10-20-2010, 04:17 PM #21
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10-20-2010, 04:17 PM #22
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10-20-2010, 04:18 PM #23
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10-20-2010, 04:22 PM #24
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10-20-2010, 04:28 PM #25
- Join Date: Oct 2010
- Location: Alameda, California, United States
- Age: 44
- Posts: 203
- Rep Power: 216
this is a very easy/solid/proven split...good for a begginer that doesnt necessarily want to do full body workouts...if it were me i would change the rep range just a tad, but that's just from how i know my body works...10 reps is a good starting point for this i think and can easily be adjusted and tweaked a little later...
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10-20-2010, 04:30 PM #26
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10-20-2010, 04:42 PM #27
yes i myself do this
Mon Upper M (20 sets)
Tue Lower M (20 sets)
Wed Upper L (10 sets)
Thu Lower L (10 sets)
Fri Upper H (30 sets)
Sat Lower H (30 sets)
Sun Rest
L: light (15-18 rep range)
M: medium (10-14 rep range)
H: heavy (5-8 rep range)
add 10% when upper limits are reached
volume is the same as 30x5 = 10x15
average is 20 sets a day..
if a body part is lacking, you can just double the amount of sets for them..
for example on medium days I do 2 sets of bench press and 2 sets of wide grip reverse bench, if my upper chest would be behind, i would just add 2 more sets of reverse bench
if my entire chest would lack, id do 4 sets of bench and 4 sets reverse bench
i rest about 15 seconds between sets and 15-30 seconds between exercises
i use fast concentric movement with controlled eccentric movements
when form suffers I stop and use that number as my completed reps, so no going to failure..
workouts last between 20-40 minutes depending on how busy it is at the gym and which day it is (heavy days last longer)
any comments on how to improve this method?Last edited by Alexlexexx; 10-20-2010 at 04:50 PM.
halareous
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10-20-2010, 04:43 PM #28
also i have found 2 substances that:
increase the livers ability to produce IGF-1(initiates muscle hyperplasia)
enhance systemic sensitivity to all growth factors
and triggers new satellite cell production
they also increase parasympathetic nervous system function which is vital for cell renewal and restoration
so when I start taking them I should be gaining about 5 pounds a month (estimated by the person who suggested them)
if i succeed my experiment I post results with pics here to let you guys know..halareous
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10-20-2010, 05:30 PM #29
- Join Date: Sep 2009
- Location: Oklahoma, United States
- Age: 32
- Posts: 160
- Rep Power: 183
Glad i came across this, gonna start trying to bulk up for the next 30 days and was looking for a good split (this split will be my first ever) I saw this and will be picking it up and trying it out. I have full body for 2 years? or so and i got good results, call me an idiot, i'm not the genius at it but how i see it (again, not a genius) is if you do a full body workout your body is going to distribute all the protein and cal's evenly and it'll take longer to notice any gains soon. But if you focus on a split 2 muscles a day, your body would distribute it more to those muscles that need it henceforth seeing better gains....so i'm gonna try this and see how it works.
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10-20-2010, 05:37 PM #30
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