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RE: Frankie NY's Mass Building Program - Jan. 13 2008 20:47:12
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chilly
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Well I've managed the first 10 pages of this great thread and its 1st day tomorrow so it'll be very interesting to see how it goes.
chilly
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RE: Frankie NY's Mass Building Program - Jan. 30 2008 10:30:44
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Cornish_Russ
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quote:
ORIGINAL: Frankie NY
As far as sets and reps go, just like I said in my original post - 5x5 or 4x6. Or if you're a hard, hard gainer, 5x3.
Hey Frankie, I have found that I best develop with low volume, would you recommend using 5x3 or stick a little higher? I know it's trial and error, but from your experience...?
Thanks,
Russ.
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RE: Frankie NY's Mass Building Program - Feb. 6 2008 19:58:27
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Icemansoldier
Posts: 2228
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From: Northern Ireland, Londonderry
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quote:
ORIGINAL: Frankie NY
I would do cardio at least 2 times a week and up to 3 for 30-35 minutes. When you're bulking, don't be too concerned about your body fat %. Cardio is important just to make sure your heart is healthy.
What intensity of cardio do you recommend?
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RE: Frankie NY's Mass Building Program - Feb. 6 2008 19:59:30
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Icemansoldier
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From: Northern Ireland, Londonderry
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And by 5x5 do you mean same weight for the whole workout then adding weight in the next workout, yeah?
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RE: Frankie NY's Mass Building Program - Feb. 16 2008 12:57:40
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MrNatural
Posts: 1036
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From: USA california
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bump for this legendary thread
went from 125lbs to 170lbs being 5'2''...my body fat went from 8-12% during the bulk
to all newbies, this is an awesome routine but make sure you get your diet sorted out first, this routine and any other routine will not work without proper nutrition
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RE: Frankie NY's Mass Building Program - Feb. 16 2008 13:46:17
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T0m0h
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quote:
ORIGINAL: MrNatural
went from 125lbs to 170lbs being 5'2''...my body fat went from 8-12% during the bulk
Nice going! over how long did it take you?
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 6:56:39
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MrNatural
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From: USA california
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quote:
ORIGINAL: T0m0h
quote:
ORIGINAL: MrNatural
went from 125lbs to 170lbs being 5'2''...my body fat went from 8-12% during the bulk
Nice going! over how long did it take you?
since i got my diet sorted out which was late october
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 10:11:35
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pigeonwarrior
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Is this routine ok to do in the morning at 6.30am? Bearing in mind I wake up at 5.30am and load myself with 3bananas.
Also I will be doing this Tue Morning. Thur Morning * then thursday evening I will be doing cardio (5aside football at 9pm) is this ok? Saturday daytime. Sunday Cardio.
Or do you keep cardio on seperate days?
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 10:22:11
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Keyboard Hero
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i don't think your cardio will be a problem, especially if it isnt in the same session
i did this routine and saw my big 3 lifts increase dramatically, but i must admit it isn't optimal for size gains
also, i wasn't really a fan of doing bicep curls at 5x5, i think they need to be done more at something like 3x8, but thats IMO
as for doing it in the morning, i can't see a problem if you warm up properly, as your joints will still not be "hot" at that time in the morning
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 10:27:34
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pigeonwarrior
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So basically do you recommend smashing in 20warmup reps for each excerise i start?
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 10:43:26
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AdamSimpson
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quote:
I wake up at 5.30am and load myself with 3bananas.
P M S L
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quote:
ORIGINAL: swift
bbing dont pay the bills just helps get the gash 
quote:
ORIGINAL: Saracen Knight
And another thing, I'm sick to death of seeing burger munching, slack jawed retard kids wearing tracksuits.
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 11:04:28
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pigeonwarrior
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why? 3bananas = at least 70g complex carbs
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 11:13:40
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AdamSimpson
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you didnt say anything about eating them 
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quote:
ORIGINAL: swift
bbing dont pay the bills just helps get the gash
quote:
ORIGINAL: Saracen Knight
And another thing, I'm sick to death of seeing burger munching, slack jawed retard kids wearing tracksuits.
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 11:47:01
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Keyboard Hero
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i wouldn't do 20 rep warm up sets
when i was doing this, FrankieNY personally told me to do 5 rep warm up sets, 1 at about 50% of work set weight, and a 2nd one at 70% of work set weight
so, if you were doing 100kg bench press for 5 reps
1st warm up set - 50kg
2nd warm up set- 70kg
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RE: Frankie NY's Mass Building Program - Feb. 17 2008 18:19:12
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pigeonwarrior
Posts: 1403
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K cheers aj partow
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RE: Frankie NY's Mass Building Program - Mar. 10 2008 11:34:51
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flamez
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just wonderng wont the middle delts get neglected on this programme?, should i add in some lateral raises on push day?
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RE: Frankie NY's Mass Building Program - Mar. 10 2008 23:56:06
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Rosc0PColtrane
Posts: 2501
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From: Shiney Yeovil in Sunny Somerset
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quote:
ORIGINAL: pigeonwarrior
K cheers aj partow
try porridge, make with half a pint of ss milk, much more energy
warm up with 5 reps of 50% weight then 5 reps of 60% weight
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quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Frankie NY's Mass Building Program - Mar. 11 2008 0:00:28
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Rosc0PColtrane
Posts: 2501
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From: Shiney Yeovil in Sunny Somerset
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quote:
ORIGINAL: flamez
just wonderng wont the middle delts get neglected on this programme?, should i add in some lateral raises on push day?
Don't add any exercises. As things like wide grip chins get stronger, they should get worked. The aim here is to lift with high intensity so all gets worked. Frankie was insitant that nothing gets added. You wont have the enegry or the strength for a 4th exercise if you're training hard enough.
Those delts were a concern of mine but they do progress. YOu need to show patience. I've gone from barely managing 5 dips to doing 5x5 with 10kgs extra weight. When dips and chins get stronger, you'kll see benefits
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Frankie NY's Mass Building Program - Mar. 11 2008 0:02:04
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Rosc0PColtrane
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quote:
ORIGINAL: chilly
Pigeonwarroir you're a lazy toad be a man and have brekkie at 5am instead.
I'm currently trying this routine but as a 4x6 which he has no probs with. I get up at 5am and have a shake straight away 100g oatmeal 25g whey and 400ml ss milk and gulp it straight down. at about 5.45 just before i leave the house i'll have my energy boost an"osagi" type tonic. After 5mins cardio i'll hit the weights at about 6.10. It may sound a simple routine but to put 100% in it does take a while. I'll do 2 warm up sets about 1/3 and 2/3 of max weight then i'll hit the 4x6 sets.
I've only been on this for 4 weeks so the jury is still out but i'll have a good idea by easter.
chilly
Dude, as a rule of thumb, no cardio on weights day. That's eating into your energy.
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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