MuscleandStrength 10 week mass building

[pznabyss]

I'm gonna be working out this summer using Amplified Mass XXX, no comments on that please. I'm 18, 5' 5" and 120lbs. I want to get nice and bulky before i go to college and found a nice workout program to do this summer with my cousin.

can't write "www" since i dont have 50 posts, so heres the link below to copy/paste

muscleandstrength.com/workouts/10-week-mass-building-program.html

Has anyone tried this program before? And do you think it would be good for me?
I've never actually worked out in a gym but I've done good workouts at home that gave results, mainly chest and trap gains.

[Jasonk282]

If you have never worked out before why are you doing a program that m&f is calling advanced.

you are 5'5 and 120lbs...do starting strength(cause you are weak, no offense) and eat everything you can get your hands on.

[pznabyss]

I understand what you're saying, but would it be beneficial to me? Would I have results? I obviously won't use the heavier weights, which might decrease my gains, but I was planning on adding weights as I go along to make up for that.

[johnpauljones]

I understand what you're saying, but would it be beneficial to me? Would I have results? I obviously won't use the heavier weights, which might decrease my gains, but I was planning on adding weights as I go along to make up for that.

If you actually understood what he was saying you would be asking entirely different questions.

[Jasonk282]

I understand what you're saying, but would it be beneficial to me? Would I have results? I obviously won't use the heavier weights, which might decrease my gains, but I was planning on adding weights as I go along to make up for that.

Yes it would be beneficial and yes you'll make good gains...SS has been around in one form or another for decades.

[pznabyss]

I just checked out SS, and the programs posted seem a little easy for me. Currently I'm doing 6x8 chinups 3x a week to get ready for the summer workout. Last year did raised pushups in 3 week intervals; starting with 20 pushups for the first 3 weeks, week 1 would be raised 1 foot, week 2 3 feet, and week 3 4 feet, and the 4th week would restart at the bottom with 10 more pushups. I did this 5x a week until i reached 100 pushups a day (5x20) at which point I got bored.

[Jasonk282]

I just checked out SS, and the programs posted seem a little easy for me. .

LOL...well clearly you are advanced and shouldn't even mess with a beginner program...Superman.

[johnpauljones]

I just checked out SS, and the programs posted seem a little easy for me. Currently I'm doing 6x8 chinups 3x a week to get ready for the summer workout. Last year did raised pushups in 3 week intervals; starting with 20 pushups for the first 3 weeks, week 1 would be raised 1 foot, week 2 3 feet, and week 3 4 feet, and the 4th week would restart at the bottom with 10 more pushups. I did this 5x a week until i reached 100 pushups a day (5x20) at which point I got bored.

Exactly what do you think squats and chin ups have in common? Go to the gym, load 350 lbs on the squat rack, and knock out 5 set of 3 reps. Then you can come back and say the program is too easy.

[pznabyss]

LOL...well clearly you are advanced and shouldn't even mess with a beginner program...Superman.

First of all, I dont know which SS he's referring to as there are several different kinds, all differing in difficulty. I like being challenged, and even though im 120lbs, its mainly muscle.
My main question was if anyone tried it before and had results, I don't need people mocking me for trying something that may be hard. Isn't that how you get results?

Exactly what do you think squats and chin ups have in common? Go to the gym, load 350 lbs on the squat rack, and knock out 5 set of 3 reps. Then you can come back and say the program is too easy.

I don't think at my weight I'll be squatting 350 anytime soon...

[johnpauljones]

First of all, I dont know which SS he's referring to as there are several different kinds, all differing in difficulty. I like being challenged, and even though im 120lbs, its mainly muscle.
My main question was if anyone tried it before and had results, I don't need people mocking me for trying something that may be hard. Isn't that how you get results?


I don't think at my weight I'll be squatting 350 anytime soon...

Ok, answer this and I won't mock you. Why did you say SS is too easy for you when you don't know which one he is referring to?

[Jasonk282]

First of all, I dont know which SS he's referring to as there are several different kinds, all differing in difficulty. I like being challenged, and even though im 120lbs, its mainly muscle.
My main question was if anyone tried it before and had results, I don't need people mocking me for trying something that may be hard. Isn't that how you get results?

I'm doing SS...look at my sig and you'll see my results. I have a log as well. Everyone tosses SS around here cause it works...period.

Doesn't matter which SS you chose...they all have the same goal in mind...making you stronger and bigger with a progressive overload.

Typically in the first month you'll add anywhere from 55-110lbs on your squat.

Which version did you think is too easy for you? The Original One, Onus Wunsler or Practical Programming Novice?

[Jasonk282]

Exactly what do you think squats and chin ups have in common? Go to the gym, load 350 lbs on the squat rack, and knock out 5 set of 3 reps. Then you can come back and say the program is too easy.

Squats are 3 sets of 5reps (3x5) not 5 sets of 3reps (5x3)

[dk240t]

What do you want? Something that will do something to get you a bit stronger? Well, then practically anything will get someone who hasn't been in the gym before stronger for at least 6 weeks, if they stick to it.

Do you want something that has gotten thousands of people rapid progress from not having done any strength training? And add mass at the same time? Then Starting Strength is an excellent program. Get the book and do it. Go check out logs in the workout log section - everyone who has done it and stuck with it has seen results.

If you want us to just verify that whatever program you already picked, which is set up for advanced trainees, is good for you, then consider it done. Go for it. If you want the tried and tested quickest way to add strength, then do Starting Strength, any of the versions. But really, get the book, because you have to do the exercises with proper form to do them right.

[pznabyss]

Ok, answer this and I won't mock you. Why did you say SS is too easy for you when you don't know which one he is referring to?

The first one I saw was the Original SS:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Then I looked at Mark Rippletoe's, which I admit would be significantly more difficult. I understand you're all trying to help me, and I apologize for mocking SS after looking at 1 basic one, which was my fault. I still want to know how greatly the 10 week program would effect me once I finish it.
One more question, would using Amplified Mass XXX allow me to gain 10+ pounds within the summer? Will it be lean muscle or like 70/30 of muscle/fat?

[johnpauljones]

Squats are 3 sets of 5reps (3x5) not 5 sets of 3reps (5x3)

Yep, had it mixed up in my head, but I train 5 reps.

OP, look at Jasonk282's sig, progress is right there. I have had very similar results over the last 2 months.

[pznabyss]

Alright, thank you for the help, minus the confusion. I'll try looking at some SS's like you guys mentioned rather than the 10 week. Any suggestions for a SS though? One that is preferably tough. And how long do they last, as long as you do them, or for a set number of weeks?

[Jasonk282]

Alright, thank you for the help, minus the confusion. I'll try looking at some SS's like you guys mentioned rather than the 10 week. Any suggestions for a SS though? One that is preferably tough. And how long do they last, as long as you do them, or for a set number of weeks?

Just buy the book...

Any SS versions is easy at first but gets hard FAST. you run it till you cna no longer make progress after 3 deloads, BUY THE BOOK...you can run it for a year...BUY THE BOOK.

[johnpauljones]

Even the basic version of SS listed is amazingly difficult. All of the natural body weight exercises you can do will help, but all it mean is that you will be starting with higher weight. The workouts seem deceptively simple, what makes them so monstrous is the linear progression. You are trying to add weight each and every single workout. If you stick to the program and eat enough to feed your muscles your strength will skyrocket and you will grow substantially. The supplements you are asking about are irrelevant, it's not like a protein shake is any better than a meal of equal nutrition, it just makes getting the calories into your body more efficient.

<EDIT>Buy the book</EDIT>

[pznabyss]

Even the basic version of SS listed is amazingly difficult. All of the natural body weight exercises you can do will help, but all it mean is that you will be starting with higher weight. The workouts seem deceptively simple, what makes them so monstrous is the linear progression. You are trying to add weight each and every single workout. If you stick to the program and eat enough to feed your muscles your strength will skyrocket and you will grow substantially. The supplements you are asking about are irrelevant, it's not like a protein shake is any better than a meal of equal nutrition, it just makes getting the calories into your body more efficient.

Yea I was just going to take it because I can't gain weight no matter what I do, thats the reason I'm still 120 even though I eat like a beast. I'll still eat what I normally eat, probably more with the workout thatll get me hungry.

For SS, what would be 100, would it be my max, or the most comfortable weight to use? It says workout A/B, so its a workout for 4x a week?
And sadly, being at 5' 5" I'd prefer not to do deadlifts and such because I'm still hoping to grow because my dad and uncles are all 5' 10" and starting growing late.

[Jasonk282]

Even the basic version of SS listed is amazingly difficult. All of the natural body weight exercises you can do will help, but all it mean is that you will be starting with higher weight. The workouts seem deceptively simple, what makes them so monstrous is the linear progression. You are trying to add weight each and every single workout. If you stick to the program and eat enough to feed your muscles your strength will skyrocket and you will grow substantially. The supplements you are asking about are irrelevant, it's not like a protein shake is any better than a meal of equal nutrition, it just makes getting the calories into your body more efficient.

<EDIT>Buy the book</EDIT>

This^

My first day was easy as hell...out in like 30-45 minutes...was like WTF?
145lb squat
95lb bench
175lb deadlift

Sunday...out in like one hour...totally gased.
225lbs "light" squat
130lb OHP
330lb deadlift

[Jasonk282]

Yea I was just going to take it because I can't gain weight no matter what I do, thats the reason I'm still 120 even though I eat like a beast. I'll still eat what I normally eat, probably more with the workout thatll get me hungry.

For SS, what would be 100, would it be my max, or the most comfortable weight to use? It says workout A/B, so its a workout for 4x a week?
And sadly, being at 5' 5" I'd prefer not to do deadlifts and such because I'm still hoping to grow because my dad and uncles are all 5' 10" and starting growing late.

God...you need so much help.

1. you are not eating like a beast...trust me. What's your maintenance level? Venture over to the nutrition forum...you should be getting roughly your BWx18 to gain weight...2160 cals. I'm confident you are not even close.

2. you start with an empty bar and add 5lbs to each side till bar speed slows down, not your max or you struggle...bar speed slows down...that's your starting weight.

3. It's 3x a week A/off/B/off/A/off/off...no more you need the recover days

4. deadlifts do not stunt your growth.

FYI...BUY THE BOOK.

[pznabyss]

God...you need so much help.

1. you are not eating like a beast...trust me. What's your maintenance level? Venture over to the nutrition forum...you should be getting roughly your BWx18 to gain weight...2160 cals. I'm confident you are not even close.

2. you start with an empty bar and add 5lbs to each side till bar speed slows down, not your max or you struggle...bar speed slows down...that's your starting weight.

3. It's 3x a week A/off/B/off/A/off/off...no more you need the recover days

4. deadlifts do not stunt your growth.

FYI...BUY THE BOOK.

Alright I'll look into this book thats been mentioned in every single post so far. SS would help me gain not only strength but good size too right? I'm short, small framed, and weigh nothing, I need size primarily.

[CamLeslie]

Took me awhile to link these two together.

Strength = Size.

Who'd a thought?!

I'ma go think about this in a corner, quietly.

[pznabyss]

Took me awhile to link these two together.

Strength = Size.

Who'd a thought?!

I'ma go think about this in a corner, quietly.

Sarcasm aside, thank you i guess.

[CamLeslie]

NP brah.

[Sinaku5]

Alright I'll look into this book thats been mentioned in every single post so far. SS would help me gain not only strength but good size too right? I'm short, small framed, and weigh nothing, I need size primarily.

Starting strength will produce size, however the amount of size it will produce relative to a hypertrophy routine is small.

If your goal is size and not strength, then I would recommend a program with more reps.

Starting Strength focuses on 3-5 reps. The size associated with bodybuidling, sarcoplasmic hypertrophy occurs optimally at reps much higher than what starting strength uses. If size is your goal then look for a different program.

If strength is your goal, starting strength is a gem.

Please see http://www.t-nation.com/free_online_...n_powerlifters

and



When strength gains leave their maximal effectiveness range is when sarcoplasmic hypertrophy (the kind associated with bodybuilding and size) begins.

Took me awhile to link these two together.

Strength = Size.

Who'd a thought?!

I'ma go think about this in a corner, quietly.

Yes strength gains will transfer over to size, but not optimally at all.

To maximize size or strength gains there are more variables than your answer implies.

[CamLeslie]

Yes strength gains will transfer over to size, but not optimally at all.

To maximize size or strength gains there are more variables than your answer implies.

You have a point as his goal is to get "nice and bulky". I lift for different reasons. Apples and Oranges.

[johnpauljones]

You have a point as his goal is to get "nice and bulky". I lift for different reasons. Apples and Oranges.

There is a strong case to be made for a novice to use SS even if the goal is more body-building oriented as SS preps the core and CNS to handle the mass the builder will later be adding through more hypertrophy oriented routines.

[Sinaku5]

There is a strong case to be made for a novice to use SS even if the goal is more body-building oriented as SS preps the core and CNS to handle the mass the builder will later be adding through more hypertrophy oriented routines.

This is true but if ops goal is to gain mass then starting strength will be a less than stellar routine.

There's better routines for mass.

Given ops goal i think it would be proper to recommend them.

I did phat before starting strength and liked through mass and strength i gained from it.

That was my experience