Mass Building Workout

[Format]

I found a full body program on this site last year but can't seem to locate it now. The same workout was tweaked by two people on this site and one of them won and be came the featured workout or whatever. It consisted of 2 workouts ("Workout A" and "Workout B") with one being:

Squats
Bench Press
Deadlifts
Dips

and the other was:

Squats
Standing Military Press
Bent Rows
Chin-ups

Anyone know what workout this was, and where I can find it?
Thanks

[bluedot]

This is the Rippetoe Starting Strength program. Check the sticky at the top of this forum and then look for a thread made by Dave76.

[Format]

ah thanks buddy. I don't suppose you know where i can find the printable version of the workout? The one you can use to show your progress. I looked around but couldn't find it.

[ianton]

i had great rsult with

monday and friday
squats-bench-deads-military-barbel curl superset with skulls
5sets each rep range 5-8

wed
legpress--lat pulldowns--incline dumbel curl--upright rows--incline dumbel curl superset with close grip bench
5 sets each rep range 8-12

[Format]

bump

[gottabecut]

I plan on startin Rippetoe soon. If anyone has somehing to print out to track progress, I'd appreciate it. Thank.

[BOLT.]

Cant anyone answer the question? Here is the program. If you want a printable version, copy and paste it to word.

http://forum.bodybuilding.com/showthread.php?t=998224

[|\|]

So is this a strength or mass building program?

[BillabongVolcom]

Great mass building workout.

2-3 days a week. 1 set of each exercise till 'failure'.

Bench (10 reps)
Chin-ups (10-12 reps)
Overhead Press (10 reps)
Pull-overs (10-12 reps)
Bent-over Rows (10 reps)
Dips (10-12 reps)
Barbell Curls (10-12 reps)
Squats (15 to 20 reps)

[Format]

Found it!

http://www.bodybuilding.com/fun/wotw52.htm

This is the one i was using atleast. Look ok?

edit: heres the actually logs, if for some reason you couldn't see them...
Workout A:
http://www.bodybuilding.com/fun/prin...name=Workout+A

Workout B:
http://www.bodybuilding.com/fun/prin...name=Workout+B

[alienanton]

So is this a strength or mass building program?

if you're eating, both.

[AverageJoe71]

Great mass building workout.

2-3 days a week. 1 set of each exercise till 'failure'.

Bench (10 reps)
Chin-ups (10-12 reps)
Overhead Press (10 reps)
Pull-overs (10-12 reps)
Bent-over Rows (10 reps)
Dips (10-12 reps)
Barbell Curls (10-12 reps)
Squats (15 to 20 reps)

Isnt that much like this one written up? http://www.bodybuilding.com/fun/hitworkout.htm It looked very interesting to me, but would like to hear some feedback about it till I commit.

[BillabongVolcom]

Isnt that much like this one written up? http://www.bodybuilding.com/fun/hitworkout.htm It looked very interesting to me, but would like to hear some feedback about it till I commit.

Yes, that program would work as well. But, I wouldn't do 2/2 cadence, I would do 2/4 cadence (2 seconds up, 4 seconds lowering). Bring a notebook and always write everything down weight/reps, so next workout you know what you want to try to beat. You want to make each succeeding workout harder then the last by adding more weight or reps. You aren't going to get anywhere lifting the same weight week after week with a plethora of sets. And keep your workouts under 45 minutes, probably even shorter than that 20-30 minutes. You don't need alot of rest between exercises, just enough to get to it and load your weight on the bar.

[AverageJoe71]

I did it for the first time last night, I was wore out by the end, took me right at about 40-45 minutes, and next time it will go smoother, knowing where I need to go this time. And first time out some of my reps were a little high so will ad weight to what I logged. Till I get my reps down. Ohh and sorry Format for jacking your thread, your title said mass building workout so figured it was a good place to ask about this program.

[BillabongVolcom]

Awesome. Keep reps in the 8-12 rep range. Once you can reach 10-12 add 5 lbs to the bar, and repeat process all over. Change exercises around every 8 weeks. You can either do Squats first or last. I usally do Squats last, and do your heaviest exercises first..So either Chest or Back first, then Shoulders, then Arms, then Legs. You want to make each workout harder, you don't want your muscles getting used to the same thing. That is why you strive for more reps/weight as much as possible. Don't worry about the pump, that doesn't mean anything for results. Don't look at your progress weekly, look at it monthly in your notebook, you will be stronger guaranteed!

Don't listen to magazines or what people at your gym say because your only doing 1 work set til failure.

[Format]

Ohh and sorry Format for jacking your thread, your title said mass building workout so figured it was a good place to ask about this program.

No problem man, I found what I was lookin for.