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  1. #1
    Registered User dan234's Avatar
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    Post Is this mass building program effective for a beginer

    Hey, for the past couple of week i have been going to the gym looking to add mass. I mostly was lifting weights and hitting the machines. I realized that i must build strength in order to add mass, so i ditched the machines and found this workout routine.
    Bench press 3 sets 10-12
    lat pull down 3 sets 10-12
    over head dumbbell press 3 sets 10-12
    Rope press down 3 sets 8-10
    Barbell curl 3 sets 10-12
    goblet squat 3 sets 10-12
    calf rise 3 sets 12-15

    I would do this routine 3 x a week, so in your opinion will this workout routine build mass. I currently eat about 2600 calories a day, and 110 grams of protein. I do not take supplements. All of my protein come from natural foods. I weigh 148 Lb and i'm 6-1. I don't have outrageous goals, i just want a respectable physique, can i achieve this by doing a the things i mentioned above.

    Thank you!
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  2. #2
    Registered User Sh724's Avatar
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    Where are your deadlifts and rows? Why are you doing goblet squats? Why are you OHP with dumbell not barbell?

    Squat, Bench, deads, rows!

    Pick one of the beginner routines that are stickied
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  3. #3
    Registered User dan234's Avatar
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    Originally Posted by Sh724 View Post
    Where are your deadlifts and rows? Why are you doing goblet squats? Why are you OHP with dumbell not barbell?

    Squat, Bench, deads, rows!

    Pick one of the beginner routines that are stickied
    I have back problems so dead-lifts aren't a good option for me, will help if i substitute one arm bench rows instead of goblet squat??
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  4. #4
    Registered User dgoyena216's Avatar
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    Originally Posted by dan234 View Post
    I have back problems so dead-lifts aren't a good option for me, will help if i substitute one arm bench rows instead of goblet squat??
    Bump your calories to 3000, and run either one of the two programs:

    http://forum.bodybuilding.com/showth...hp?t=172565211

    http://forum.bodybuilding.com/showth...hp?t=159678631

    There are substitutions you can make in these programs for your back issue.

    Because of my back issue, i typically end up making my own lower days that have zero weight bearing on my back. I used to squat and got to 210 when I was doing Fierce 5, but found my back to dislike it once i got to that point. I would get some pain in L5-S1 area. My doctor and chiro said i can do squats and deadlifts (RDLs are fine. Physio actually recommended me to have strict hip hinge lift) , but heavy weight might cause pain so I decided to just cut them out totally and do something else for my lower half, to stay safe. 2 quadricep lifts (lunges and leg press or lunges and extensions), 2-3 hamstring lifts, calves, and then 2 ab exercises.
    Last edited by dgoyena216; 01-26-2017 at 11:46 PM.
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014
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  5. #5
    Registered User FaIIen's Avatar
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    Originally Posted by dan234 View Post
    I have back problems so dead-lifts aren't a good option for me, will help if i substitute one arm bench rows instead of goblet squat??
    That isn't always correct. When I was 17, the sole thing that fixed my back was strengthening it. I have two wedge-like vertebrae (Morbus Scheuermann's), but I'm now completely pain free because of deadlifts.

    What exactly do you have in your back, have you consulted a doctor?
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