Need a routine? Read this.

ive been training for about 2 or 3 years and currently weigh 104kg with 15% bodyfat .at the moment i am training at 6am and am really trying to gain lean mass(yeah like every one else).my diet is fine 250g of protien,and abuot 450g of carbs,over six or seven clean meals can train mon,tues,thurs,fris...but would prefer to train 3 times if pos....mainly because its so early......can anyone give me some tips for a mass workout....thanks.

YEAH..BUDDY..................

http://www.peak-physique.co.uk/

www.welshpowerlifting.org

i train with my mate in the gym (he has 5 yrs weight training experience) with great physique!

i however only 6 months training under my belt - anyway i tagged with him to learn the ropes properly - i have learnt a great deal but the workout is overtraining me i think , yes it works for him cos he can get faster muscle recovery but not for me.

we train

mon - chest
tues - legs
wed - back
thurs - bi's / tri's
fri - shoulders
weekend - rest !

each day we do about 7 excercises on that muscle group - 4 sets each

defo overtraining for me?

anyway i was thinking of doing this

mon - chest / tris
tues - CV !
wed - back / bi's
thurs - rest
fri - shoulders / legs
sat - CV !

and doing 4 main excercises per muscle group so my workout lasts about an hour max ! by doing chest and tris together i will exhaust my tris fully and same with back and bi's..

what do you think? any thoughts or advice?

new routine for my cut will be 15 weeks long most of you will think it **** but i like it quite a lot

day 1- legs
box jumps, hang squat cleans, squats, sldl, 1-legged squats
45min steady state

day 2- chest
bench press (working up to 5/3/1rpm), incline db press(but with fly attachments to wrists), declines, flys
45 mins steady state

day 3-cv 45min steady state

day 4- back
power shrugs, cleans, deads (working to a 5/3/1 rpm), good mornings
45mins cv

day 5- biceps and oblques
bb curl, preacher curls, concentration curls, hammer curls
side bends, wood choppers, and med ball spins
45mins cv

day 6- 45min cv

day 7- off

day 8 - shoulders
wokring from strict OHP, to push presh to jerk for a 5/3/1 rpm, arnold press, side raises, front raises, bent over raises
45min cv

day 9- triceps and abs
narrow bench, skull crushers, pull downs,
cable pull ins, swiss ball crunches, leg raises
45mins cv

day 10- 45min cv

day 11- calves and lats
wide grip lat pull downs, narrow grip lat pulls, bent over row, single arm row
standing calf raises, seasted claf raises
45mins cv

day 12= day 1 and follow the same pattern

each work out is 45mins long roughly

looks good!!

hey im 15 years old can someone please tell me a good routine? i have a smith machine with bench press, pec deck, the rowing thing lol, the pulldown bar, and i got some dumbells oh and also a bench i had a lot of muscle but went on holidays and pigged out and now i got fat that needs to go fast, so please someone givfe me a good routine and if they can a good diet to get lean

Hi,

I have told Tony does has done a four day split for beginners routine, can anyone confirm this? If so where is it?

Thanks in advance.

Does anyone out there follow P/RR/S system (power-rep range-shock), works well IMO.

Never heard of it dan post something up lets have a look m8.

You basically change your routine around every week for 3 weeks and repeat, usually repeat cycle 3 times (9 weeks in total)

Basically it breaks down like this:

Week1 Power - all exercises done within 4-6 rep range with 2-3 mins rest between each set (Use mainly just compound movements)

Week2 Rep Range - vary the rep ranges of your exercises from 7-9, 10-12 and 13-15 with about 90 - 120 secs rest

Week3 Shock - Bit of a killer, all exercises should be done through drop sets, super-sets, rest-pause, etc. really max out your muscles, in this week feel free to use more machine weights as well

REPEAT

If you Google it u should find a lot of info on it that goes into a lot more detail explaining the benefits, there's one forum dedicated to it with $hit loads of people on it that swears by it.

Gotta say I really rate it as well.

It basically takes the plateau of your training.

very good idea to have one post summarizing the main routines. Can you plse add the HST ?
I think it's different enough from other routines to be added ?

http://hypertrophy-specific.com/hst_II.html

**** the vast majoraty of them have stuff that I cannot do and have no idea how to adapt it to my needs

put the post in briliant

i was looking for a routine to add mass
i can only train 3 times a week for about an hour to an hour and a quarter each time
also i can only train upper body as key hole surgery needed on my knee
be much appreciated some help with this as i am working on guess work
been training for about a year now with minimal gains
any help at all would be gratefully appreciated
cheers

Hi guys i'm looking to add about a stone of mass, which of the routines on the first page would be best for me?? any advice would be mostly appreciated 

Good set of links

Zack


Recently there have been several posts asking for routines. In light of this, and the fact that many people dont know how to use the search, I have decided to make this thread with links to routines that have been posted. I will keep it updated.


Big-AL's Mass Routine

HIT Routine

Basic Westside Info (Powerlifting)

frankies mass building routine

Another Mass Building Program from Frankie NY

Getting Ripped Revised

TonyStarks' Long Term Training Cycle

TonyStarks' Generic 4 Day Split Routine (2002)

Enjoy. [^]

Please note that I can't post everyone's routine on this thread. These are just examples of several types of routines that have worked for many people.

These all seem cool but has anyone considered following an actual training, cardio and diet plan?
_________________________________________________________________________________________________________

Visit http://www.**** - to build over 40 lbs of rock hard muscle in under 6 months

is there a routine for a beginner who just has a dumbell at home?

I'ts worth it Nononsense

Tons of good info there, straight there! Cheers.

hey m a new bie..

n just recently started with a very basic workout, do u think the workout chart u specified would b good...

or shud i opt for smthing even more basic..

thanks..