Rate my Mucle mass gain routine

[JohnnyBoii]

CYCLE: 2 on, 1 off, 3 on, 1 off
GOAL: Mass building.

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Off

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Off

I try do about 10 min cardio[warm up] before each training session and a ten min abs workout after each training session.I train in the mornings around 9am.


I ain't been in gym in about 2 months due to exams etc so this is my routine to get me back in shape and gain mass.Along with a good diet and weight gainer supplement[ON Serious Mass]
Stats:
Height: 6'1"
Weight: 83.5 kg
Body fat: 14.7%



How could i improve this?Is hitting those body parts once a week not as efficient?Would doing 2 sessions a day on diff muscle groups be to much??Im thinking of hittin the gym after work around 7 pm.I will still have energy as I dont do much in work[im a lifeguard and **** all goes on my beach..its pretty safe]

[spiderman997]

Crap/10, hit muscles twice a week

[JohnnyBoii]

How could i modify the one i have der?I don't want to be in the gym for hours..Tops 1 hour - 1 hour and a quarter

[spiderman997]

How could i modify the one i have der?

You can't and make it good. Scrap it and find a higher frequency routine.

[JohnnyBoii]

5 day a week is high frequency..But okay can u suggest a few routines?Im kinda stuck on what to work it like.

[spiderman997]

5 day a week is high frequency..

High frequency as in you are hitting the muscle often. Look into an upper / lower split.

[PowerSledge]

5 days a week is very low frequency because each muscle is only being hit once a week. You need a higher frequency for each muscle. Instead of making your own routine try getting on a begginer one such as SS.

[csommer83]

Crap/10, hit muscles twice a week

speak for yourself, I lift 4 days a week and hit each bodypart only once a week and have great gains.

[spiderman997]

speak for yourself, I lift 4 days a week and hit each bodypart only once a week and have great gains.

Post a picture or your 'great gains' and how long you have been lifting and I will post a picture of my great gains and how long I have been lifting.

[csommer83]

Post a picture or your 'great gains' and how long you have been lifting and I will post a picture of my great gains and how long I have been lifting.

I posted progress pics about a week ago. I've been lifting SERIOUSLY for almost 4 months. Granted I've still lifted some before for wrestling but not with a goal to get big. Im only saying that I find that if i hit everything twice a week with enough intensity I feel overtrained pretty damn quick. I'll find the thread and link it here


heres the thread: http://forum.bodybuilding.com/showth...hp?t=135477031


I'm not trying to be any expert or anything, I'm just saying dont condemn what works for someone else just because you prefer another way. If you had to train everything 2x per week, how did Dorian get so big???

[JohnnyBoii]

Ok so basicly my routine is High Volume routine which most serious gainers use.

The newer routines , higher frequency routines, also work. But i don't know which to go for because for higher frequency routines u can't really lift as much as you'll be working dat muscle group in bout 48 hours again.

So i guess its a debate..High Volume vs High frequency

[dan987]

tree fiddy dinosaurs / 10

If you've been working out for a while, would go on Layne Norton's PHAT routine.

[csommer83]

Basically I feel like either one will work for a while if you are serious and keep the intensity up

[csommer83]

tree fiddy dinosaurs / 10

If you've been working out for a while, would go on Layne Norton's PHAT routine.

Have tried this, and I agree. Except the fact that I probably did it a little prematurely and felt overtrained after about 6 weeks.

[spiderman997]

I posted progress pics about a week ago. I've been lifting SERIOUSLY for almost 4 months. Granted I've still lifted some before for wrestling but not with a goal to get big. Im only saying that I find that if i hit everything twice a week with enough intensity I feel overtrained pretty damn quick. I'll find the thread and link it here


heres the thread: http://forum.bodybuilding.com/showth...hp?t=135477031


I'm not trying to be any expert or anything, I'm just saying dont condemn what works for someone else just because you prefer another way. If you had to train everything 2x per week, how did Dorian get so big???

If you've only been lifting for 4 months, you can't overtrain. Also, Dorian was on a ****load of peptides and AAS, terrible comparison. Mussels don't need a week to recover, it's an ancient, outdated training method.

[csommer83]

Post a picture or your 'great gains' and how long you have been lifting and I will post a picture of my great gains and how long I have been lifting.

lets see your great gains brah.....

[csommer83]

If you've only been lifting for 4 months, you can't overtrain. Also, Dorian was on a ****load of peptides and AAS, terrible comparison. Mussels don't need a week to recover, it's an ancient, outdated training method.

how the hell do you figure you cant overtrain? thats a bunch of garbage.

ALSO, dorian talks about only training for 5 days a week even on sterons, because training more than that is taxing on your CNS. I'm not claiming that MUSCLES need a week to recover, just that there isnt a practical way of hitting them at maximum intensity multiple times a week

[JohnnyBoii]

@ Dan897

U mean do

Monday:Upper
Tue:Lower
Wed: Off
Thurs:Upper
Fri:lower
Sat & Sunday do arms one of the days.You work ur arms in most work outs so dnt need it as much

[spiderman997]

lets see your great gains brah.....

I've been lifting 6x as long as you, so it's not a valid comparison. Since you actually called me out, have this pic that you're sure to enjoy

[spiderman997]

how the hell do you figure you cant overtrain? thats a bunch of garbage.

If you have been lifting less than a year, you probably don't have the neural development to overtrain. Lots of people train like jackasses and still get 20lbs of free muscle their first year.

[csommer83]

I've been lifting 6x as long as you, so it's not a valid comparison. Since you actually called me out, have this pic that you're sure to enjoy

youre bowlegged as fuk. also, if you have been lifting so goddamn long and have yet to learned to spell the word muscles, I can be assured you are a total dumbass anyways

[JohnnyBoii]

Keep it on topic guys all suggestions are welcomed i will make my own choice after i see all suggestions and see wha works best..

Bt yh i am inclined on doing

Upper,Lower,Off,Upper,Lower,Off,Arms


That way can do moderate volume with higher frequency no?

[csommer83]

Oh, and by the way, learn to fukking manscape

[spiderman997]

youre bowlegged as fuk. also, if you have been lifting so goddamn long and have yet to learned to spell the word muscles, I can be assured you are a total dumbass anyways

I would crush your head like a grape between my amazing adductors and then woo your widowed girlfriend with my fantastic knowledge of barbell programming *******

[ThaMann]

CYCLE: 2 on, 1 off, 3 on, 1 off
GOAL: Mass building.

Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps

Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps

Off

Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps

Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps

Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps

Off

I try do about 10 min cardio[warm up] before each training session and a ten min abs workout after each training session.I train in the mornings around 9am.


I ain't been in gym in about 2 months due to exams etc so this is my routine to get me back in shape and gain mass.Along with a good diet and weight gainer supplement[ON Serious Mass]
Stats:
Height: 6'1"
Weight: 83.5 kg
Body fat: 14.7%



How could i improve this?Is hitting those body parts once a week not as efficient?Would doing 2 sessions a day on diff muscle groups be to much??Im thinking of hittin the gym after work around 7 pm.I will still have energy as I dont do much in work[im a lifeguard and **** all goes on my beach..its pretty safe]

http://forum.bodybuilding.com/showthread.php?t=4195843
Do this routine ^^^^^^^^^^

[dan987]

Keep it on topic guys all suggestions are welcomed i will make my own choice after i see all suggestions and see wha works best..

Bt yh i am inclined on doing

Upper,Lower,Off,Upper,Lower,Off,Arms


That way can do moderate volume with higher frequency no?

If you don't want to do Layne's for some reason, do that.. take off arms day

I prefer Layne's routine tho - power/hypertrophy mix

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest


but just a Lower/Upper or Push/Pull is fine


csommer83, he's actually not a dumbass.. he knows his stuff.

[Aussie939291]

how the hell do you figure you cant overtrain? thats a bunch of garbage.

ALSO, dorian talks about only training for 5 days a week even on sterons, because training more than that is taxing on your CNS. I'm not claiming that MUSCLES need a week to recover, just that there isnt a practical way of hitting them at maximum intensity multiple times a week

well duh that's why you drop the volume and increase frequency.

[JohnnyBoii]

I been reading about High vol training VS HIT training and im stuck dunno which would be best for me now..Dno how i could mix the two heh

shud i just use the HIT to break plateaus?

[blingboom]

good routine not overtraining will try for a month

[JohnnyBoii]

Yh thats what i plan to do about 6 weeks den switch to a hit routine so i dnt hit a plateau