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  1. #1
    Registered User b47t0n's Avatar
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    Recommend me a good mass building workout

    Can Sombody please recommend me a good mass building workout

    I was looking at babylovers ss but I've read that it's not the best for building mass as theres no high rep sets

    What can you guys recomend ?

    Thank you
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  2. #2
    Registered User DannyZz's Avatar
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    Originally Posted by b47t0n View Post
    Can Sombody please recommend me a good mass building workout

    I was looking at babylovers ss but I've read that it's not the best for building mass as theres no high rep sets

    What can you guys recomend ?

    Thank you
    How long have you been lifting for?
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  3. #3
    Registered User b47t0n's Avatar
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    Originally Posted by DannyZz View Post
    How long have you been lifting for?
    Around 1 year only just got my diet up to scratch how it should be now I want to take it serious and gain some mass
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  4. #4
    GSF ButteredWaffles's Avatar
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    Lyle Mcdonalds bulking routine. Eat 300-500 cals over maintenance.
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  5. #5
    Registered User DannyZz's Avatar
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    Originally Posted by b47t0n View Post
    Around 1 year only just got my diet up to scratch how it should be now I want to take it serious and gain some mass
    Compound exercises for each major muscle group (Squats-Legs, Deadlifts or Chins-Back *chin ups are more likely to target your back better than deadlifts but should be apart of your program*, Benchpress or dumbell press-Chest * depending on your body's structure, dumbells may target your chest better than bench*, Military Press/Behind the back press-Shoulders) aswell as two or three other exercises that will target other muscle fibres the compound exercises may not (Posterior deltoid flys, side raises-Shoulders, ham curl, calf extensions, leg extensions-Legs, Flys, cable flys, incline dumbell press, decline press-Chest, Rows, lat pulldowns-Back aswell as curls of all sorts and dips/pulldowns/one arm extensions for bis and tris). Between 8-12 reps with a weight around 60-80% of your one rep max on an exercise would be most ideal for muscular atrophy. Hope this helps!
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  6. #6
    Registered User b47t0n's Avatar
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    Originally Posted by DannyZz View Post
    Compound exercises for each major muscle group (Squats-Legs, Deadlifts or Chins-Back *chin ups are more likely to target your back better than deadlifts but should be apart of your program*, Benchpress or dumbell press-Chest * depending on your body's structure, dumbells may target your chest better than bench*, Military Press/Behind the back press-Shoulders) aswell as two or three other exercises that will target other muscle fibres the compound exercises may not (Posterior deltoid flys, side raises-Shoulders, ham curl, calf extensions, leg extensions-Legs, Flys, cable flys, incline dumbell press, decline press-Chest, Rows, lat pulldowns-Back aswell as curls of all sorts and dips/pulldowns/one arm extensions for bis and tris). Between 8-12 reps with a weight around 60-80% of your one rep max on an exercise would be most ideal for muscular atrophy. Hope this helps!

    That's brilliant that helps a lot im sure I can create a programme of my own around the info you have given me

    Thank you very much
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  7. #7
    Registered User DannyZz's Avatar
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    Thumbs up

    Originally Posted by b47t0n View Post
    That's brilliant that helps a lot im sure I can create a programme of my own around the info you have given me

    Thank you very much
    Too easy brus! hook us a pm if you you need any help fine tweaking your routine or encounter any problems! (:
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  8. #8
    Lean bulking forever. gbullock32's Avatar
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    Originally Posted by b47t0n View Post
    That's brilliant that helps a lot im sure I can create a programme of my own around the info you have given me

    Thank you very much
    AllPro's beginner routine, look into that; there is a sticky for it in the workout forums.
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  9. #9
    Registered User Borum's Avatar
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    Originally Posted by gbullock32 View Post
    AllPro's beginner routine, look into that; there is a sticky for it in the workout forums.
    Or rippetoe's Starting Strength if you lack a lot of mass
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  10. #10
    Registered User Basketball22's Avatar
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    Originally Posted by ButteredWaffles View Post
    Lyle Mcdonalds bulking routine. Eat 300-500 cals over maintenance.
    this or PHAT. PHAT is better IMO but lyle mcdonalds is still solid.
    The Madcow road to getting my gains back! Workout log: http://forum.bodybuilding.com/showthread.php?t=149064293

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  11. #11
    Registered User LiLxJ0K3R's Avatar
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    Mike Mentzer Heavy Duty Training
    - Most painful workout ive ever been through
    - packed on 15lbs in 1 month

    Defentley recommend it, if your truly serious and motivated enough for it

    Good luck
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