*THE Best Mass Building Workout.!*(not for beginers)

Maxx Power · 03-01-2007, 09:04 PM

Monday/Thursday-CHEST/BACK

BB Flat Bench 10,8,8,6,4
Incline BB 10,8,8,6,2
Dips 3 sets until failure
Incline DB flys 2x10
Streight arm pullovers 3x10

Wide grip/close grip chin up (40 reps minimum)
Deadlifts 5 sets of 10,8,8,6,6
One arm DB row 4x10 (2 sets per side)
Wide grip cable machine rows 10,8,8,6

Tuesday/Friday-SHOULDERS/ARMS

Seated Arnold Press w/ shrugs 5 sets of 10,8,8,6,4
Millitary Press or machine press 10,8,8,6,6
Upright rows 4 sets of 10,8,8,5
Front laterals 3x10

BB curl 10,8,4,4,2
Incline DB curl 10,8,8,4
Reverse curls 10,8,8,6
Concentration curls 3x10

Cable pressdown 12,8,6,6,4
Seated Tricep press w/ heavy DB 10,8,6,6
Weighted Bench Dips 3x10

Wednesday/Saturday-LEGS

Squat 10,8,8,6,4
Leg extension 3x12
Leg curl 3x12
Lunges w/ DB 3x12

(train Calves and abs at your convience)

Sensei Squat · 03-01-2007, 10:39 PM

Why would you train arms 4 times a week?

Maxx Power · 03-02-2007, 12:47 AM

Because I can and you should too. It works.

Sensei Squat · 03-02-2007, 05:56 AM

Quote:

Originally Posted by Maxx Power

Because I can and you should too. It works.

O RLY?

Rey92 · 03-02-2007, 06:45 AM

More than 30 sets per workout ? 6 days ON per week ?

Overtraining spotted...

TexAss · 03-02-2007, 07:28 AM

dat dere woulds make you hugorz!!!

Lencho · 03-02-2007, 07:32 AM

Quote:

Originally Posted by Maxx Power

Monday/Thursday-CHEST/BACK

BB Flat Bench 10,8,8,6,4
Incline BB 10,8,8,6,2
Dips 3 sets until failure
Incline DB flys 2x10
Streight arm pullovers 3x10

Wide grip/close grip chin up (40 reps minimum)
Deadlifts 5 sets of 10,8,8,6,6
One arm DB row 4x10 (2 sets per side)
Wide grip cable machine rows 10,8,8,6

Tuesday/Friday-SHOULDERS/ARMS

Seated Arnold Press w/ shrugs 5 sets of 10,8,8,6,4
Millitary Press or machine press 10,8,8,6,6
Upright rows 4 sets of 10,8,8,5
Front laterals 3x10

BB curl 10,8,4,4,2
Incline DB curl 10,8,8,4
Reverse curls 10,8,8,6
Concentration curls 3x10

Cable pressdown 12,8,6,6,4
Seated Tricep press w/ heavy DB 10,8,6,6
Weighted Bench Dips 3x10

Wednesday/Saturday-LEGS

Squat 10,8,8,6,4
Leg extension 3x12
Leg curl 3x12
Lunges w/ DB 3x12

(train Calves and abs at your convience)

Fixed.

Lencho · 03-02-2007, 07:33 AM

Quote:

Originally Posted by Sensei Squat

Why would you train arms 4 times a week?

Where do you see 4x/wk for arms? I only see 2x.

nitrored · 03-02-2007, 07:35 AM

Quote:

Originally Posted by Lencho

Where do you see 4x/wk for arms? I only see 2x.

arms have a supporting role the other two days...

Lencho · 03-02-2007, 07:39 AM

Quote:

Originally Posted by nitrored

arms have a supporting role the other two days...

Yeah, but I don't count that as working your arms. If I go to the gym and do 9 sets of various chest exercises and then leave, I don't say, "I did chest and tri's today at the gym." See what I mean?

nitrored · 03-02-2007, 07:42 AM

Quote:

Originally Posted by Lencho

Yeah, but I don't count that as working your arms. If I go to the gym and do 9 sets of various chest exercises and then leave, I don't say, "I did chest and tri's today at the gym." See what I mean?

I agree with what your saying, but in the same sense the OP is blasting teh gunz.

Lencho · 03-02-2007, 07:49 AM

Quote:

Originally Posted by nitrored

I agree with what your saying, but in the same sense the OP is blasting teh gunz.

Yes, it does seem as if he has an urge to put teh gunz on swole.

Maxx Power · 03-02-2007, 10:56 AM

Yeah... but It works for me. My arms are almost never really sore for more than 24 hrs, if so I skip those exercises. I must have good genetics because I heal quick I certianly dont overtrain. I aint no rookie. MY muscles are hard to break down sometimes so thats why I do 25+ sets....

Lencho · 03-02-2007, 11:18 AM

Quote:

Originally Posted by Maxx Power

Yeah... but It works for me. My arms are almost never really sore for more than 24 hrs, if so I skip those exercises. I must have good genetics because I heal quick I certianly dont overtrain. I aint no rookie. MY muscles are hard to break down sometimes so thats why I do 25+ sets....

Results cannot be argued with, and you seem to be getting them.

The only problem I had with your post was te claim that it's "the best" program for mass.

TexAss · 03-02-2007, 11:26 AM

Quote:

Originally Posted by Lencho

Results cannot be argued with, and you seem to be getting them.

The only problem I had with your post was te claim that it's "the best" program for mass.

BING!

And, you could probably get the same results with less.

I'd rep you Lench, but I hate you.

Maxx Power · 03-02-2007, 11:27 AM

Yeah I know its not the best I just wanted to stirr up some conversation. There is no "Best" its all relative

Lencho · 03-02-2007, 12:43 PM

Quote:

Originally Posted by Mozelstein

BING!

And, you could probably get the same results with less.

I'd rep you Lench, but I hate you.

LOL!

I hate you, too.

Quote:

Originally Posted by Maxx Power

Yeah I know its not the best I just wanted to stirr up some conversation. There is no "Best" its all relative

Well, it worked.

I just have one suggestion: Have you ever thought about doing some lower rep stuff on the big movements early in the week? I think you might get more out of what you are doing if you weren't doing the same reps for each exercise every workout. Just a thought.

Uriel_da_man · 03-02-2007, 12:59 PM

Well, it is the best mass building workout I've seen in quite some time, that's for sure.

The only problem is that most people wouldn't last two weeks on it. But hey if you can take it, by all means keep it up.

NYC Fitness · 03-02-2007, 02:25 PM

Quote:

Originally Posted by Maxx Power

Monday/Thursday-CHEST/BACK

BB Flat Bench 10,8,8,6,4
Incline BB 10,8,8,6,2
Dips 3 sets until failure
Incline DB flys 2x10
Streight arm pullovers 3x10

Wide grip/close grip chin up (40 reps minimum)
Deadlifts 5 sets of 10,8,8,6,6
One arm DB row 4x10 (2 sets per side)
Wide grip cable machine rows 10,8,8,6

Tuesday/Friday-SHOULDERS/ARMS

Seated Arnold Press w/ shrugs 5 sets of 10,8,8,6,4
Millitary Press or machine press 10,8,8,6,6
Upright rows 4 sets of 10,8,8,5
Front laterals 3x10

BB curl 10,8,4,4,2
Incline DB curl 10,8,8,4
Reverse curls 10,8,8,6
Concentration curls 3x10

Cable pressdown 12,8,6,6,4
Seated Tricep press w/ heavy DB 10,8,6,6
Weighted Bench Dips 3x10

Wednesday/Saturday-LEGS

Squat 10,8,8,6,4
Leg extension 3x12
Leg curl 3x12
Lunges w/ DB 3x12

(train Calves and abs at your convience)

No one is denying the fact you have been lifting for awile. However for most people amatuers to advanced bodybuilders, this is the definition of over training. I have no doubt this program works for you, however you are making a bold statement by saying this is the best mass builing workout (not for beginners). Your chest/back workout is in excess of 35 sets (depending on how many wide grip pullups you can do in a set, I usually go 12,10,10,8) Your, shoulder/arm workout is appox 45 sets! Not to mention your sets are from 10 to 6 reps each. I as well as many others here find it simply impossible to maintain a 6 day routine that is almost 200 sets of exercises!!!

Maxx Power · 03-02-2007, 02:53 PM

Quote:

Originally Posted by Lencho

I just have one suggestion: Have you ever thought about doing some lower rep stuff on the big movements early in the week? I think you might get more out of what you are doing if you weren't doing the same reps for each exercise every workout. Just a thought.

Yes, good advice. I try and have a "heavy day" for each body part once per month, so every week or so I switch it up. It helps build alot of power.

For example; this week was a heavy back. I used a 45lb plate on a belt to do chins, and struggled to get through the reps but I did em. The week before I did heavy barbell curls. I dont think I could have done the heavy chins if I hadent blasted my arms like I did. Now that my back is really pumped and strong, I have a good foundation to do heavy Bench Press next. Breaking barriers once youve already plateued(spell?) is hard, and the timing of these specific heavy exercises is the key.
I keep the reps alot lower when going heavy. 8,6,4,2,1

Maxx Power · 03-02-2007, 02:58 PM

Quote:

Originally Posted by NYC Fitness

I as well as many others here find it simply impossible to maintain a 6 day routine that is almost 200 sets of exercises!!!

Like I said before, (if you read my post) I know its not the "best", but It is very good. I am right about it not being for beginners though. Your body adapts and it becomes possible to go through with it. "That's what divides the champions from those who arent."- Arnold

SamuelShonce · 03-02-2007, 07:11 PM

thank you for posting this. i've been looking for a routine for 2x a week. everyone's always talking about overtraining. ever since i hit myself in the gym harder i've seen better gains but this will keep a good routine in check for me. thanks man.

Maxx Power · 03-02-2007, 08:42 PM

Quote:

Originally Posted by SamuelShonce

thank you for posting this. i've been looking for a routine for 2x a week. everyone's always talking about overtraining. ever since i hit myself in the gym harder i've seen better gains but this will keep a good routine in check for me. thanks man.

You're welcome> Im glad you can benifit from it. Your off to a good start so far, keep it up.

JRX · 03-03-2007, 12:47 AM

For all those people who are saying OVERTRAINING ALERT!! It does depend on the poundage you are lifting. You couldnt lift at 85% of your 8-12 rep max on any of those exercises for that time period. I think serge nubret's workout sheds more light on the way the pros of yesteryear trained. He used 6-8 sets of 12 per exercise i.e.

A typical Serge Nubret chest workout looks like this:

ALL 6-8x12 using 24rm low rest around 60s
Flat bench
Flat flyes
Incline bench
Incline Flyes
Pullovers

Maxx Power · 03-03-2007, 01:39 PM

Thats a pretty good workout. Ill have to give that one a try sometime.