What do you think for this Mass Gain Program!

[TheSemagt]

Hello there guys , i found this Mass Gain workout routine from natural bodybuilder Simeon Panda. I think im going to try it for a month but first i wanted to hear peoples opinion , so what do you guys think ? i really wanna try it but i am confused coz he only work a muscle once a week...thats 3 times a month and i think thats not enough...please help me with your advices


Monday: Chest

6 sets of Bench Press ranging from 20 – 1 rep
6 sets of Incline Press ranging from 20 – 1 rep
6 sets of Cable Fly’s low ranging from 20 – 6 rep
6 sets of Cable Fly’s high ranging from 20 – 6 rep

Tuesday: Legs
3 sets of Leg Extensions 20 reps
6 Sets of Squats ranging from 10 – 4 reps
6 Sets of Leg Press ranging from 12 – 15 reps
6 Sets of Lying Leg Curl ranging from 20 – 6 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

Wednesday: Back

6 sets of Bent Over Row ranging from 20 – 6 reps
6 sets of Lat Pull Down ranging from 20 – 6 reps
6 sets of Seated Row ranging from 20 – 6 reps
6 sets of Single Arm Row ranging from 10 – 6 reps

Thursday: Shoulders

6 sets of Shoulder Press ranging from 20 – 6 reps
6 sets of Dumbbell Lat Raises ranging from 20 – 6 reps
6 sets of Front Raises ranging from 20 – 6 reps
6 sets of Barbell Shrugs ranging from 20 – 6 reps

Friday: Arms
6 Sets of Close Grip Bench Press ranging from 20 – 6 reps
6 sets of Preacher Curls ranging from 20 – 6 reps
6 sets of Pushdowns ranging from 20 – 6 reps
6 sets of Hammer Curls ranging from 20 – 6 reps

Saturday
Rest

Sunday: Legs
6 Sets of Leg Extensions 20 reps
Dumbbell Walking Lunges 20+ Laps of the gym
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

[TheSemagt]

anyone please ?

[LuccaBro]

should definitely lift each muscle group more than once per week - especially if you want to gain a lot of mass

[erahul88]

The program looks good, yes that's hitting each body part once a week and it maybe enough for you as the volume is quite high.

If you are looking to hit each body part 2x a week then i will suggest you this:

Each bodypart twice per week routine:

Day 1 sunday - Legs/Back/Bi's

2x leg curl: 15 reps
4x Squats: 8 reps
3x lying leg curl after squats: 15 reps
4x T-bar row: 12 reps
3x Bicep Curls: 12 reps (superset with calf raise)
3x BB Shrugs: 15 reps
3x Calf Raises: 20 reps


Day 2 Monday - Chest/Shoulder's/Tri's

3x Flat Bench Press: 8 reps
4x Incline Dumbbell Bench Press 12 reps
3x Flat Dumbbell Fly: 12 reps
3x Military Press: 12 reps
3x dumbbell skull crushers/overhead tricep extensions: 12 reps
3x Weighted Bench dips: 8 reps


Day 4 Wednesday - Legs/Back/Bi's

4x Deadlifts: 5 reps
3x Barbell Lunges: 8 reps
3x chin-up/Pullups: 6 reps
3x T-bar row: 12 reps
3x Barbell/dumbbell Curls: 12 reps (with calf raise)
3x Calf Raises: 15 reps
3x Farmer's walk


Day 6 Friday - Chest/Shoulder's/Tri's

3x Incline bench press: 8 reps
4x Dumbbell Bench Press: 12 reps
3x Flat Dumbbell Fly: 12 reps
3x lateral raise: 12 reps
3x weighted dips: 6 reps
3x Dumbbell skull crushers/overhead tricep extensions: 12 reps

Ensure macros are covered & lift heavy!

[WestBeast]

I think its good and with the right nutrition you will grow. I dont like the sunday workout. Can it and mark it as a rest day

[dday39]

you might need to quit your job
eating enough to gain mass on that program will be a job in itself. how long does it take you to get through those workouts?
there are simpler program set ups that will easily be just as effective (if not more effective)

[orca23554]

The only mass gain program that has worked for me is more food. As long as the routine is half decent, you should gain muscle unless you are already quite experienced

As for your routine, I'd go with something much simpler like a simple U/L built around compounds. 12-15 sets per workout should do the job as long as your nutrition supports your goal

[Jasonk282]

Complete overkill for Simone who has a life outside the gym.

Do a simple program where you hit everything 2-3x a week while eating in a surplus and you'll gain mass.

[TheSemagt]

First of thank you SOO MUCH for all your answers and advices it really helps a lot and Yeah i also would like to hit each body twice per week but with this workout routine when i hit a body part e.g Chest , my chest is sore for the whole week lol and i am currently using All in 1 Protein and Creatine , with these suppliments and eating 5 times and this workout routine i think ill be able to put some mass on until march then from march start cutting...is tht good ?

[TheSemagt]

The program looks good, yes that's hitting each body part once a week and it maybe enough for you as the volume is quite high.

If you are looking to hit each body part 2x a week then i will suggest you this:

Each bodypart twice per week routine:

Day 1 sunday - Legs/Back/Bi's

2x leg curl: 15 reps
4x Squats: 8 reps
3x lying leg curl after squats: 15 reps
4x T-bar row: 12 reps
3x Bicep Curls: 12 reps (superset with calf raise)
3x BB Shrugs: 15 reps
3x Calf Raises: 20 reps


Day 2 Monday - Chest/Shoulder's/Tri's

3x Flat Bench Press: 8 reps
4x Incline Dumbbell Bench Press 12 reps
3x Flat Dumbbell Fly: 12 reps
3x Military Press: 12 reps
3x dumbbell skull crushers/overhead tricep extensions: 12 reps
3x Weighted Bench dips: 8 reps


Day 4 Wednesday - Legs/Back/Bi's

4x Deadlifts: 5 reps
3x Barbell Lunges: 8 reps
3x chin-up/Pullups: 6 reps
3x T-bar row: 12 reps
3x Barbell/dumbbell Curls: 12 reps (with calf raise)
3x Calf Raises: 15 reps
3x Farmer's walk


Day 6 Friday - Chest/Shoulder's/Tri's

3x Incline bench press: 8 reps
4x Dumbbell Bench Press: 12 reps
3x Flat Dumbbell Fly: 12 reps
3x lateral raise: 12 reps
3x weighted dips: 6 reps
3x Dumbbell skull crushers/overhead tricep extensions: 12 reps

Ensure macros are covered & lift heavy!

i workout 6 days a week and until now my workout routine ( hiting all body parts twice a week ) was :

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - Shoulders/Legs
Thursday - Chest/Triceps
Friday - Back/Biceps
Saturday - Shoulder/Legs

should definitely lift each muscle group more than once per week - especially if you want to gain a lot of mass

Yeah i always wanted to hit all body partes twice a week but i think im gonna give this program a month to see how it works on me

I think its good and with the right nutrition you will grow. I dont like the sunday workout. Can it and mark it as a rest day

Yeah lol the gym i go to is Closed on sundays anyway :L

you might need to quit your job
eating enough to gain mass on that program will be a job in itself. how long does it take you to get through those workouts?
there are simpler program set ups that will easily be just as effective (if not more effective)

The only mass gain program that has worked for me is more food. As long as the routine is half decent, you should gain muscle unless you are already quite experienced

As for your routine, I'd go with something much simpler like a simple U/L built around compounds. 12-15 sets per workout should do the job as long as your nutrition supports your goal

Oh yeah ill be able to eat like 5 to 6 meals per day so i think thats pretty good...

Complete overkill for Simone who has a life outside the gym.

Do a simple program where you hit everything 2-3x a week while eating in a surplus and you'll gain mass.

I had a workout routine that hit everything twice a week but i didnt see the results i wanted to

[dday39]

the number of meals you eat doesn't mean anything.

cals in vs cals out is far more important (provided you're eating enough protein, fats, and carbs)

[Jasonk282]

I had a workout routine that hit everything twice a week but i didnt see the results i wanted to

how long did you run that routine and how much weight did you gain?

[TheSemagt]

how long did you run that routine and how much weight did you gain?

Erm that was my routine for like 7 months and from 80 KG ( around 160 lbs ) gained 16 KG ( around 32 pounds ) but it was all mass and people said that i was looking big but i just didnt feel that way...so i wanna give this program a month and see ( now im back at 80 KG coz i fast for ramadan and didnt workout since July 2013 )

[Jasonk282]

Erm that was my routine for like 7 months and from 80 KG ( around 160 lbs ) gained 16 KG ( around 32 pounds ) but it was all mass and people said that i was looking big but i just didnt feel that way...so i wanna give this program a month and see ( now im back at 80 KG coz i fast for ramadan and didnt workout since July 2013 )

a month is nothing, you need much more time that than to see long term results. 32 lbs in 7 months is very good. Personally, I'd get back on what has worked before.

You might not have though you look big, and really that's typical since we see ourselves all the time. Not knowing your height, 211 with a slow bulk like you did is pretty damn good. better then most people do.

[TheSemagt]

a month is nothing, you need much more time that than to see long term results. 32 lbs in 7 months is very good. Personally, I'd get back on what has worked before.

You might not have though you look big, and really that's typical since we see ourselves all the time. Not knowing your height, 211 with a slow bulk like you did is pretty damn good. better then most people do.

im 5'9 and in just 3 months i managed to bench press 265 lbs and only took suppliments for like 4 months

[Jasonk282]

im 5'9 and in just 3 months i managed to bench press 265 lbs and only took suppliments for like 4 months

5'9" 211 is great. I was 5'9" 215 at one point(though i was a lazy fat ass, LOL) I'd personally get back on that program since it worked so well for you in the past.

[TheSemagt]

5'9" 211 is great. I was 5'9" 215 at one point(though i was a lazy fat ass, LOL) I'd personally get back on that program since it worked so well for you in the past.

Lol , Thank you very much for your advice maybe i will start using that program again thanks

[eyobjohn2]

What is *20-1rep ?

[MrChris2fur]

Hey, bro. I know this is pretty random. And I'm a stranger from out of nowhere. But, can you share the PDF with me?... Please

[ExpatAussie]

5'9" 211 is great. I was 5'9" 215 at one point(though i was a lazy fat ass, LOL) I'd personally get back on that program since it worked so well for you in the past.

^^^^^ This. You gained 20% of your bodyweight in lean mass in just over 6 months and you're looking for something different?

[cgsj926]

guys don't understand now days when you train one body part a day you give the muscle a thicker build i will always train with high volume one body part a day look at some of the guys today like john cena hes got thick muscle bellies because he trains with high volume one body part a day the only thing i do twice is arms when you do high volume your muscle gets more blood think about it its your choice how you choose to train and what look you'll give your body a better look if you ask me is high volume training.