new routine? Please take a look?

~~gotta_squat~~ · 08-16-2005, 06:24 AM

My goal is mass and strength. So how is this routine for that?

Monday: Upper Body (Strength)
Flat Barbell Press
Deadlifts
Military Press
Chins
Close Grip Bench
Barbell Curls

Week1: 4 sets 1-6 reps

Loading:
Week2: 5 sets 1-6 reps
Week3:6 sets 1-6 reps
Week4:7 sets 1-6 reps
Week5:8 sets 1-6 reps

Tuesday:Lower Body (Strength)
Barbell Squats
SLDL
week 1: 4 sets, 1-6 reps

LOADING
week 2: 5 sets 1-6 reps:
week 3: 6 sets 1-6 reps
week 4: 7 sets 1-6 reps
week 5: 8 sets 1-6reps

Wed:Off

Thursday: Upper Body (Hypertrophy)
Flat/Decline Dumbell press
Incline Dumbell press
Military press
Barbell Rows
Barbell curls/Dumbell/Hammer (Alternate)
Lying tricep extension
week 1: 3 sets x 12 repsweek two: 3x10 reps
week three: 3x8 reps
week four: 4x6 reps
week five: 3-12 reps
week six: 3-12

1.

Friday: Lower Body (Hypertrophy)
Squats
SLDL
Leg Press
Leg Curl

week 1: 3 sets x 12 reps
week two: 3x10 reps
week three: 3x8 reps
week four: 4x6 reps
week five: 3-12 reps
week six: 3-12

Weekends:Off

On strength days each set will be taken to failure or 1-2 or reps shy. ANd on hypertrophy all sets will be stopped 1-2 reps short of failure.

**powerman2000** · 08-16-2005, 10:14 AM

Not bad, very respectable on the difficulty scale. Go for it and make sure you have a perfect pwo nutrition plan and eat a lot of food. If your pwo nutrition is right, you'll be bustin your butt for nuthin. It can make you or break you.

~~gotta_squat~~ · 08-16-2005, 09:30 PM

Ok for 20 minutes after lifting i take 50 grams of whey and 50 grams of maltodextrin and dextrose mix, then 90 minutes later i eat a whole food meal. I made a couple changes to the routine to make it better. How does this look?

My goal is mass and strength. So how is this routine for that?

Monday: Upper Body (Strength)
Flat Barbell Press
Deadlifts
Military Press
Chins
Close Grip Bench
Bicep/Forearm Work

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5

Tuesday:Lower Body (Strength)
Barbell Squats
SLDL

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5

Wed:Off

Thursday: Upper Body (Hypertrophy)
Flat/Decline Dumbell press
Incline Dumbell press
Military press
Upright Rows
Barbell Rows
T bar Rows
Barbell curls/Dumbell/Hammer (Alternate)
Lying tricep extension
week 1: 3 sets x 12 repsweek two: 3x10 reps
week three: 3x8 reps
week four: 4x6 reps
week five: 3-12 reps
week six: 3-12

Friday: Lower Body (Hypertrophy)
Squats
SLDL
Leg Press
Leg Curl

week 1: 3 sets x 12 reps
week two: 3x10 reps
week three: 3x8 reps
week four: 4x6 reps
week five: 3-12 reps
week six: 3-12

Weekends:Off

On strength days each set will be taken to failure or 1-2 or reps shy. ANd on hypertrophy all sets will be stopped 1-2 reps short of failure.

**powerman2000** · 08-17-2005, 05:45 AM

I don't personally believe in mixing strength and hypertrophy protocols. I think you should just train for mass, hypertrophy, and the strength will naturally follow. I would recommend using the DUP protocol with Dual Factor training.

As for your pwo shake, do you add any creatine or L-Glutamine? If not, you need to. Your Maltodextrin and Dextrose should be a 50/50 mixture. I don't know how much you weigh right now, but if mass is your goal you should have 1/2 gram of carbs per pound of LBM in your pwo shake. So a BBer who has 200 Lbs of LBM on his frame would consume 100 grams of carbs in his pwo shake.

~~gotta_squat~~ · 08-17-2005, 06:46 AM

i weigh 155, i take creatine pre and post workout. I do have glutamine but i am not taking it at the moment. Can you point me in the right direction to a routine for mass and hypertrophy?

~~gotta_squat~~ · 08-17-2005, 07:46 AM

Is this a better workout?

Monday/Thursday: Upper Body

Incline Dumbell Press
Flat Dumbell Press
Barbell Rows
Close grip lat pulldown
Military Press
Dumbell Military
Tricep work
Bicep work

Everything is
Workout 1 and 4 are sets 5x5 Tempo 311 Rest 90 sec
Workout 2 and 5 are sets 3x15 Tempo 311 Rest 30 sec
Workout 3 and 6 are sets 4x10 Tempo 311 Rest 60 sec

Tuesday/Friday: Lower Body

Back Squats
SLDL/Deadlift (Alternate weekly)
Leg press/Leg Extension
Leg Curl
Trap work

Everything is
Workout 1 and 4 are sets 5x5 Tempo 311 Rest 90 sec
Workout 2 and 5 are sets 3x15 Tempo 311 Rest 30 sec
Workout 3 and 6 are sets 4x10 Tempo 311 Rest 60 sec

**powerman2000** · 08-17-2005, 11:00 AM

Quote:

Originally Posted by gotta_squat

i weigh 155, i take creatine pre and post workout. I do have glutamine but i am not taking it at the moment. Can you point me in the right direction to a routine for mass and hypertrophy?

If you are up for the challenge and truly desire to gain some serious mass.

http://www.abcbodybuilding.com/bulki...t%20levlel.php

~~gotta_squat~~ · 08-17-2005, 05:15 PM

I might try that workout, but is the routine that i made a good routine for mass?

**powerman2000** · 08-18-2005, 05:15 AM

Quote:

Originally Posted by gotta_squat

I might try that workout, but is the routine that i made a good routine for mass?

Your outlined workout will probably work well for you. But, I'd suggest that you make your rest periods a bit longer on your lower body days. It will be too hard to work such large muscles while maintaining an acceptable amount of weight on the bar. In otherwords, the only way you could perform your lower body workouts with those short rest periods would be to use a ridiculously light weight.

~~gotta_squat~~ · 08-18-2005, 05:16 PM

alright, i was thinking 2 to 3 minutes.

08-16-2005, 06:24 AM	#1
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	new routine? Please take a look? My goal is mass and strength. So how is this routine for that? Monday: Upper Body (Strength) Flat Barbell Press Deadlifts Military Press Chins Close Grip Bench Barbell Curls Week1: 4 sets 1-6 reps Loading: Week2: 5 sets 1-6 reps Week3:6 sets 1-6 reps Week4:7 sets 1-6 reps Week5:8 sets 1-6 reps Tuesday:Lower Body (Strength) Barbell Squats SLDL week 1: 4 sets, 1-6 reps LOADING week 2: 5 sets 1-6 reps: week 3: 6 sets 1-6 reps week 4: 7 sets 1-6 reps week 5: 8 sets 1-6reps Wed:Off Thursday: Upper Body (Hypertrophy) Flat/Decline Dumbell press Incline Dumbell press Military press Barbell Rows Barbell curls/Dumbell/Hammer (Alternate) Lying tricep extension week 1: 3 sets x 12 repsweek two: 3x10 reps week three: 3x8 reps week four: 4x6 reps week five: 3-12 reps week six: 3-12 1. Friday: Lower Body (Hypertrophy) Squats SLDL Leg Press Leg Curl week 1: 3 sets x 12 reps week two: 3x10 reps week three: 3x8 reps week four: 4x6 reps week five: 3-12 reps week six: 3-12 Weekends:Off On strength days each set will be taken to failure or 1-2 or reps shy. ANd on hypertrophy all sets will be stopped 1-2 reps short of failure.

08-16-2005, 10:14 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Not bad, very respectable on the difficulty scale. Go for it and make sure you have a perfect pwo nutrition plan and eat a lot of food. If your pwo nutrition is right, you'll be bustin your butt for nuthin. It can make you or break you. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-17-2005, 05:45 AM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	I don't personally believe in mixing strength and hypertrophy protocols. I think you should just train for mass, hypertrophy, and the strength will naturally follow. I would recommend using the DUP protocol with Dual Factor training. As for your pwo shake, do you add any creatine or L-Glutamine? If not, you need to. Your Maltodextrin and Dextrose should be a 50/50 mixture. I don't know how much you weigh right now, but if mass is your goal you should have 1/2 gram of carbs per pound of LBM in your pwo shake. So a BBer who has 200 Lbs of LBM on his frame would consume 100 grams of carbs in his pwo shake. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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08-16-2005, 09:30 PM	#3
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	Ok for 20 minutes after lifting i take 50 grams of whey and 50 grams of maltodextrin and dextrose mix, then 90 minutes later i eat a whole food meal. I made a couple changes to the routine to make it better. How does this look? My goal is mass and strength. So how is this routine for that? Monday: Upper Body (Strength) Flat Barbell Press Deadlifts Military Press Chins Close Grip Bench Bicep/Forearm Work week 1: 4x5 week 2: 5x4 week 3: 6x3 week 4: 7x2(plus some singles) week 5, de-load: 2x4-5 Tuesday:Lower Body (Strength) Barbell Squats SLDL week 1: 4x5 week 2: 5x4 week 3: 6x3 week 4: 7x2(plus some singles) week 5, de-load: 2x4-5 Wed:Off Thursday: Upper Body (Hypertrophy) Flat/Decline Dumbell press Incline Dumbell press Military press Upright Rows Barbell Rows T bar Rows Barbell curls/Dumbell/Hammer (Alternate) Lying tricep extension week 1: 3 sets x 12 repsweek two: 3x10 reps week three: 3x8 reps week four: 4x6 reps week five: 3-12 reps week six: 3-12 Friday: Lower Body (Hypertrophy) Squats SLDL Leg Press Leg Curl week 1: 3 sets x 12 reps week two: 3x10 reps week three: 3x8 reps week four: 4x6 reps week five: 3-12 reps week six: 3-12 Weekends:Off On strength days each set will be taken to failure or 1-2 or reps shy. ANd on hypertrophy all sets will be stopped 1-2 reps short of failure.

08-17-2005, 06:46 AM	#5
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	i weigh 155, i take creatine pre and post workout. I do have glutamine but i am not taking it at the moment. Can you point me in the right direction to a routine for mass and hypertrophy?

08-17-2005, 07:46 AM	#6
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	Is this a better workout? Monday/Thursday: Upper Body Incline Dumbell Press Flat Dumbell Press Barbell Rows Close grip lat pulldown Military Press Dumbell Military Tricep work Bicep work Everything is Workout 1 and 4 are sets 5x5 Tempo 311 Rest 90 sec Workout 2 and 5 are sets 3x15 Tempo 311 Rest 30 sec Workout 3 and 6 are sets 4x10 Tempo 311 Rest 60 sec Tuesday/Friday: Lower Body Back Squats SLDL/Deadlift (Alternate weekly) Leg press/Leg Extension Leg Curl Trap work Everything is Workout 1 and 4 are sets 5x5 Tempo 311 Rest 90 sec Workout 2 and 5 are sets 3x15 Tempo 311 Rest 30 sec Workout 3 and 6 are sets 4x10 Tempo 311 Rest 60 sec

08-17-2005, 05:15 PM	#8
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	I might try that workout, but is the routine that i made a good routine for mass?

08-18-2005, 05:16 PM	#10
~~gotta_squat~~ Banned Join Date: Aug 2005 Posts: 16 Recipes: 0 Rep Power: 0	alright, i was thinking 2 to 3 minutes.