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Hows my mass building plan? - May 4 2008 21:34:04
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Eric Marks
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Right now I feel burnt out and am going to take a week off. Here is my planning for the next few months, I will be bulking and want to add the most size and mass as possible are my goals. i am 6'0 tall and weigh 170 pounds.
First I am going to start with Frankie's 2nd mass buidling routine, Monday-Wednesday-Friday
3x6 working sets after 1-2 warmup sets. Once I hit 6 reps with the same weight for 3 sets, I move up the weight
Day 1
Squat
Bench Press
Barbell Row
Underhand Pull Ups
Day 2
Barbell Shoulder Press
Deadlifts
Dips (bent forward with a lot of weight)
Lat Pulldowns Wide grip
I will do this for as long as I can until I get burnt out which I predict will be about 2-3 months. Then I will take another week off. Then I will switch to a 4 day split that looks like this. Everything 3x12/10/8 to hit a different rep scheme and do get more volume and less frequency than the first routine
Chest/Biceps
Incline Bench
Dips
Dumbell Bench Press
Dumbell Curls
Hammer Curls
Legs
Squat
Leg Press
Leg Curl
Calve Raises
Shoulder Triceps
Shoulder Barbell
Dumbell press
CGBP
SKull crushers
Back
Deadlift
Dumbell Row
Weghted Chins
abs
How does this look? Alternatively- for the 2nd routine, I would switch it to a basic 3 day split that looks liek this
4x12/10/8/6
Chest/Triceps
Dips
Incline Bench Press
CGBP
Back/Biceps
Deadlifts
Barbell Rows
Weighted Pull Ups
Curls
Legs/Shoudlers
Squats
Military Press
Leg Curl
Upright rows
Calve raises
What does everyone think? Thank you
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RE: Hows my mass building plan? - May 4 2008 21:51:09
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Raskolnikov
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Looks fine mate
Of the two proposed routines for 2 - 3 months time, both look sound. I think I prefer the 4 day split a little better though. It would depend on how many days you're willing to train
If you do go with the second one, you could always add in another triceps exercise to mondays, eg skullcrushers
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RE: Hows my mass building plan? - May 4 2008 22:37:46
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fun meter
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With a quick look over, the routines look fine.
What does interest me, is how you seem to mention 'burning out' quite often, like you almost expect it, and you trying to find a way around it. I've been training about 7 months, and I have yet to 'burn out' and have to have a week off and change routine.
I've had one or two holidays, but also had high and low points with training in that time. Just doesnt make sense to me (although I understand everyone is different).
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RE: Hows my mass building plan? - May 5 2008 15:33:30
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Integra
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quote:
What does everyone think? Thank you
Both are fine and should result in gains if your diet and rest are in order.
Not sure about changing a routine for the sake of changing, especially if it is successful.
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RE: Hows my mass building plan? - May 6 2008 2:45:21
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Eric Marks
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well integra, I have been doing the 4 day split I have below for the last 2 months and have raised all my weights very nicely and everything seems to be going good except that I am burnt out right now so I am taking a week off. After the week off I was planning on going to the 2 day split for a few months and then back to the 4 day split, but should I just continue on the 4 day? Or switch to the 2 day split after the week off?
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RE: Hows my mass building plan? - May 12 2008 4:25:20
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Eric Marks
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for the first part (frankies 2nd mass building routine), would it be ok to do 3 working sets of 6 reps and then a 4th working set of 12 reps afterwards? This would be to try to target more hypertrophy
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RE: Hows my mass building plan? - May 12 2008 7:10:40
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T0NY
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Exactly how are you burnt out?
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RE: Hows my mass building plan? - May 12 2008 22:29:31
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Eric Marks
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that was a couple weeks ago, just was run down and kind of sick because of training hard for many months without a rest. Tony what do you think about my recent post about adding a 4th set of high reps to aim more for hypertrophy?
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RE: Hows my mass building plan? - May 12 2008 22:44:22
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scruffy
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quote:
ORIGINAL: Eric Marks
that was a couple weeks ago, just was run down and kind of sick because of training hard for many months without a rest. Tony what do you think about my recent post about adding a 4th set of high reps to aim more for hypertrophy?
sounds like under eating to me...
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RE: Hows my mass building plan? - May 13 2008 0:44:13
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Eric Marks
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I have been trying lately to eat more and to sleep more. What do you guys think about the 4th rep hypertrophy thing though?
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RE: Hows my mass building plan? - May 13 2008 20:59:12
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Eric Marks
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?
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RE: Hows my mass building plan? - May 14 2008 14:08:15
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Eric Marks
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bump
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