A lot of people recommend 5x5 programs but I see stuff like Monday-chest, shoulder,legs. Etc. I've been taught better by the old school football coaches enough to know that you don't workout two major muscle groups on the same day. I'd prefer a program that has me workout Mon-Fri and gets legs and chest separately twice a week. Ex. Mon-legs, Tue-chest...Thurs-legs. Any suggestions? I'm trying to gain 50+lbs by the middle of my Senior year of high school while I am now a Junior.
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11-02-2013, 07:20 PM #1
Any good mass gain programs that dont have you work chest and legs on the same day
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11-02-2013, 07:25 PM #2
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11-02-2013, 07:50 PM #3
- Join Date: Dec 2007
- Location: Michigan, United States
- Age: 50
- Posts: 16,707
- Rep Power: 1129519
Your coach knows absolutely nothing.
Heres the routine that has built more pro football players than any other:
Bill Starr’s 5X5 Routine In Its Original Form
Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5 1ื10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats – 5 sets of 5 1ื10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)
Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1ื10 weight from 3rd set
Squats – 5 sets of 5 1ื10 weight from 3rd set set 5 use weight from 3rd set of Monday
Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1ื10 weight from 3rd set
Squats – 5 sets of 5 1ื10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday
There's more to it than just that, like how to weight the days but Notice the working of the entire body every workout three times a week. This is just one of many very effective programs that look very much like this.[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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11-02-2013, 07:55 PM #4
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11-03-2013, 07:42 AM #5
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11-03-2013, 07:44 AM #6
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