What is a good 3 day a week workout for putting on mass? all suggestions are appreciated.
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12-28-2001, 10:27 AM #1
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12-28-2001, 10:38 AM #2
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12-28-2001, 12:09 PM #3
Monday- Chest/tris/shoulders
Wed-Back/bis
Fri-legs
For mass you need to eat!! Maybe try some creatine.. You need to eat a lot of calories to bulk up.. Your sets should be 3, and your reps should be 5-10, intensity is the key.. You need to concentrate on getting at least 1.2 grams of protein per lb of bodyweight.. you need to get carbs and protein and creatine if you have it, in righ after you workout.. so you might want to try a weight gainer..
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12-29-2001, 03:43 PM #4
if you can do it i would definitely suggest you switch to a 4or5 day split so that you can really give each muscle group the attention they deserve. as well, if you dont already know it, workouts should be kept to a max of about ONE hour or else youre going to start a muscle-destroying process within the body. working only one or two bodyparts a day helps you get in and out of the gym quickly. it also helps you do the most important thing in weightlifting and thats going all out every set,every rep.
"...but fools despise wisdom and discipline."
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12-29-2001, 05:25 PM #5
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01-02-2002, 09:06 AM #6
here is my history
i'm 21 i've been training of and on for about 3 years and weigh about 187. My workout program looks like this as of now
all sets go in reps 12, 10, 8, 6, 10 unless otherwise stated
tues. back and shoulders
-smith military press
-side raises
-behind neck press
-reverse delts
-50 reps chin ups
-lat pull downs
-dumbell rows
-dead lifts
-seated rows
thurs. legs and abs
-squats
-hack squats
-100 calf raises
-legs raises for quads
-100 sit ups
sat. chest and arms
-barbell bench
-incline barbell bench
-flys
-machine press
-incline machine press
-barbell curl
-dumbell concentration curl
-preacher curl
-tricep push down
-skull crushers
-50 dips
-over head press
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01-02-2002, 09:08 AM #7
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01-02-2002, 10:04 AM #8
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01-02-2002, 11:16 AM #9
big H has it right Animal. it looks like youre doing way too much. 5 sets for every exercise??!!
for each muscle group id only do about a total of about 9 or so. even less for smaller ones like tri/bis,etc. remember, its really important to not train longer than about an hour.
on leg day, i suggest dropping hacks, and adding a couple sets of leg presses, and stiff-leg deadlifts. cant forget the hamstrings.
for chest, if youre going to do all those just make sure the total sets is about 9 or so.
same with arms. total sets should be around 5or6 for each at the very most.(remember, one hour)
increase the weight, drop the sets, and increase the rest time between sets."...but fools despise wisdom and discipline."
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01-02-2002, 01:06 PM #10
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01-02-2002, 03:58 PM #11
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01-02-2002, 04:00 PM #12
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01-02-2002, 05:11 PM #13
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