Frankie NY's Mass Building Program

Don,

glad to hear it works.  ive always changed my routine when the time comes to strip weight, incorperating higher reps and more sets.  ill try this out see how i get on come next summer when trying to cut

odog


Hi Frankie,

ive been training for 10 years and gone thro many diff programs as i guess you have.  i know your routine or similar works because ive used it before with great success.

few questions (sorry if they already been asked but too many pages to read thro)

1)  what speed should i do the concentric and eccentric reps at?

2)  ive gone thro an illness recently and lost alot of weight.  i know i can get alot of weight back in few months hopefully.   Once ive reached my desired weight/size shall i continue with the same 5 x 5 routine when trying to get cut.  just adding cardio/reducing calories?  or do you think more exercises isolations and higher reps are required?

3)  im going to try each phase of execises for 10 weeks,  is is ok to move my grip on some exercises.  or do i wait for the next phase.  for example shoulder width chins or wide grip chins.

thanks for reading appreciate your efforts!!!

I believe frankie said don't go to fast or too slow in concentric and ecentric. Keep it controlled. But nothing wrong with trying different tempo every now and then

Once you reach desire weight and have pretty much good development, I'd say it's up to you mate. In the long run you want to switch up, try new movements, adding, deleting exercises (including iso's), changing rep/scheme. Just go by how you feel. Maintain a good diet and work on what you find is best to give yourself a cheat.

you can switch the exercises around, I believe frankie was strict on beginners with no development yet to keep the routine the way he wants it.

Made awesome gains when I started out on this routine. Now I can classify myself as an intermediate trainer by looking at the feedback of my body, i've added iso's to bring up lagging parts and switch exercises around here and there

good advice mrnatural!!

i guess i kinda kno what to do to get big but neva sure what routine to follow when cutting. 

hi all looking to do this routine as it would reduce the amount of time in the gym.
although i have never done this sort of simple routine before as i am use to doing compound full body routine with 2 iso movements thrown in 2-3 times a week which i do respond well to, but i also get board of the hard work and spending ages in the gym after a couple of months.

can some one check that what i have choosen is correct as it seems so simple that im sure i have it wrong...lol
DAY 1 Deadlifts
Dumbbell rows
Barbell Curls
Close Grip Underhand Chins
 
DAY 2 Flat Bench Barbell
Dumbbell Shoulder Press
Tricep Dips
 
DAY 3 Back Squats Barbell
Calf Raises (3x12)
Weighted Crunches

yea that looks okay but i think the original program day 1 would have either barbell curls or underhand pull ups but not both

ah ok thanks for the reply did wonder if i had it wrong....

so it really is that simple just 3 exercises!!! and all this time ive been worrying over complicated routines thats look good on paper but you only need one thing to go wrong in the gym and it throws you off completely.

gonna give this a try.

hopefully its simple and effective

Don't forget Straight Leg Deadlifts on leg day....

well i hit the gym tonight and i must say that i went in sceptical about only doing three exercises.....but all i can say is WOW i am absolutely shattered and feel tender i would'nt of had the strength to do any more if i wanted. Thumbs up to Frankie!!!

i followed the instructions and hit it as hard as i could on all three only problem is that with the dumbbell rows i managed 48kg for 5x5 and my gym only dose dumbbells up to 50kg so is there another exercise that i can substite for it? as im gonna runn out of weight....


dont think i will be going back for a couple of days lol

yeah barbell rows!!  or weighted wide grip pull ups

I just started this routine this week :)

I know this has probably been asked before but...
Anyone got a good to go with this???

Franky you stated the following in the first page of this thread:
NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS. 
 
so what would the routine look like for a seasoned trainer?

I've read that Frankie no longer posts on here, maybe someone has answered that question on a previous page, you'll have to look through them all. lol

prettyboyfloyd


I've read that Frankie no longer posts on here, maybe someone has answered that question on a previous page, you'll have to look through them all. lol

i got to about page 15 of this thread then gave up my eyes wer hurting lol

makaveli2k4


Franky you stated the following in the first page of this thread:
NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS. 

so what would the routine look like for a seasoned trainer?

lol 50 pages is alot to read through... anyone know the answer to my query?

makaveli2k4

makaveli2k4


Franky you stated the following in the first page of this thread:
NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS. 

so what would the routine look like for a seasoned trainer?

lol 50 pages is alot to read through... anyone know the answer to my query?

i think it may be adding 1 or 2 more exercise to each day, i think i read it somewhere or just guesstimate lol where about in notts r u pal? which gym u go to?

i train at castle gym mate... been off the weights for a while nearly ten weeks just got back into it..

makaveli2k4


i train at castle gym mate... been off the weights for a while nearly ten weeks just got back into it..

whers that then pal? im off at the mo for about 4-6 hopefully

Anybody have any idea what frankie meant the warm up sets for this to be?

god i remember this thread from years ago when i used to lerk, has anyone actuelly got to the level you would expect after 5 years off training using this routine? i suspect not