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RE: Frankie NY's Mass Building Program - Mar. 11 2008 13:00:43
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Rosc0PColtrane
Posts: 2478
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From: Shiney Yeovil in Sunny Somerset
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About 8 weeks. I've been out for about 3 weeks. The most noticable gains was strength. Though haven't trained for 3 weeks due to a suspected rotator cuff tear.
Deadlift 120kgs to 150kgs
Bench has always been weak, think the shoulder hasn't helped. 70kgs tto 82kgs
Military 36kgs to 60 kgs
Squats have been neglected a little, still 80kgs to 100kgs
Wide grip chins, getting close to 5x5 unassisted
Dips, from not managing 5x5 to 10kgs weighted for 5x5
I bought a suit in octoberish which was a 40R jacket (though I think my chest was possibly 41 to 42 inches) My chest is now closer to 44 inches. My biceps have seen the least growth, though I'm curling 20kgs from 15kgs. Arms are about 15 inches round.
My diet hasn't been great and this latest injury will set me back ages. Once fit again, I'm upping protein intake loads. I'm in a position financially to pick up the protein suppliments again.
It's a really good routine, kind of eye opening when you see people doing 4 or 5 chest exercises in a session or too many other isolation exercises.
Very simple.
< Message edited by Rosc0PColtrane -- Mar. 11 2008 13:02:41 >
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RE: Frankie NY's Mass Building Program - Mar. 11 2008 17:01:58
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pigeonwarrior
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On my legs day I dont get on at all with stiffleg deadlifts, so would it be ok to swap it for LUNGES?
So I'd do:
Squats 5x5
Lunges 5x5
Calf raises 3x12
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RE: Frankie NY's Mass Building Program - Mar. 11 2008 17:37:10
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Keyboard Hero
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no it wouldn't
SLDL work your hamstrings, lunges work your quads
you need a compound ham exercise
google glute ham raises
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RE: Frankie NY's Mass Building Program - Mar. 22 2008 16:51:23
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sheriff_jonny
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From: Kent
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keep the sldl's, they really power your hamstrings up, and also they seem to strengthen my lower back immensely, i feel more tightening after theese than i do doing normal deadlifts
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RE: Frankie NY's Mass Building Program - Mar. 22 2008 19:54:55
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nothinbutapeanut
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What should i do for the warm up? as in should i do a light set of the exercise before i go into the 5x5?
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RE: Frankie NY's Mass Building Program - Mar. 22 2008 20:01:23
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Batman
Posts: 460
Joined: Dec. 27 2007
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quote:
ORIGINAL: pigeonwarrior
On my legs day I dont get on at all with stiffleg deadlifts, so would it be ok to swap it for LUNGES?
So I'd do:
Squats 5x5
Lunges 5x5
Calf raises 3x12
Stick with them mate, I used to hate them, drop your weight and get the form right. Definitely bend your knees a bit but keep them in one position - don't bend them while you're doing the movement. Make sure your back stays straight and lower the bar as far down as you can keeping it so.
Like I say I hated them and now I love them, really good exercise and hits your hams like nothing else.
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RE: Frankie NY's Mass Building Program - Mar. 22 2008 22:13:55
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sheriff_jonny
Posts: 632
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From: Kent
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i keep my kness completely straight, if i bend them, i can't help but bring the front of the legs in for a bit of the lift, and i may be wrong, but i bet you can't keep your kness bent slightly without your legs moving a bit, and if they are moving you are not getting the full effects of a sldl, just my opinion, but nect time you do them, have a look, and be honest about what i just said to yourself
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RE: Frankie NY's Mass Building Program - Mar. 23 2008 8:42:13
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Batman
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I'll be doing them again on Tuesday. I'll have a look in a mirror and see. I've tried doing them with a straight leg before and end up wanting to fall forward. The way I do them (as I described) definitely hits my hams as they're very sore afterwards.
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RE: Frankie NY's Mass Building Program - Mar. 23 2008 17:27:45
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igotnushooz1
Posts: 16
Joined: Feb. 2 2008
From: Maida Vale, London
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I'm due a routine change gonna give this one a go but one question:
do i just do the three prescribed exercises at 5 x 5? Doesn't seem to be that much per workout??
thanks
< Message edited by igotnushooz1 -- Mar. 23 2008 17:28:10 >
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RE: Frankie NY's Mass Building Program - Mar. 25 2008 19:37:41
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Rosc0PColtrane
Posts: 2478
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From: Shiney Yeovil in Sunny Somerset
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yes.
Work hard enough and it's enough. Takes about 2 weeks to get the weight to the right level, where you cannot quite manage 5x5.
Read the first 20 pages. Every question is answered.
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
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RE: Frankie NY's Mass Building Program - Mar. 29 2008 6:15:11
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Kishan_Pat
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DAY 1 � PULL 5x5
Deadlifts
Bent Over Barbell Rows
Hammer Curls
DAY 2 � PUSH 5x5
Incline Barbell Press
Dumbbell Shoulder Presses
Close Grip Bench Press
DAY 3 � LEGS 5x5
Front Squats
Barbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches (3x12)
I'm going to start this workout tomorrow guys! I'm excited to try out Frankie's Mass after all the hyph I've herd over it...Does this schedule look about right?
I just realized as I looked over this - In my gym there is no area where I would be able to perform deadlifts...or anything of that sort - Does anyone know of a replacement which is just as good or close???
Ahh Im freaking out - finally when I thought I had things figured out....!
Thanks!
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RE: Frankie NY's Mass Building Program - Mar. 30 2008 19:09:48
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scuba16
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Joined: Mar. 8 2007
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Great Post and still going!
Im in the same boat, my gym's great other than not having a barbell... in the process of trying to get them to buy one!
Can stiff leg dead lifts be done with a Smith Press, tried using dumbbells from a previous post, but it didnt really feel like it was hitting the traps well.
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RE: Frankie NY's Mass Building Program - Apr. 4 2008 19:50:38
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Osirus
Posts: 46
Joined: Mar. 27 2008
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Hi Frankie,
This looks like a really good routine and i am considering giving it ago. I am 20 years old and am looking to bulk up as much as possible. I have been training for around 3 to 4 years and the last year and half with a good well balanced diet. I have made some good gains within that time but nothing compared to what i would like. I feel i have definitely reached a plateau in my training as my gains have considerably slowed down in the last year. I have been looking at different areas in my routine and diet for some time now but nothing has seemed to work. I think that i have been over training, by working out 5 days a week and not leaving enough to recover. Would you recommend that i give your routine a try or is it only for beginners just starting out?
Any help/advice would be much appreciated
Thanks
(Work Hard, Play Hard)
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RE: Frankie NY's Mass Building Program - Apr. 7 2008 9:34:34
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pwooly
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Joined: Mar. 24 2008
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bump
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RE: Frankie NY's Mass Building Program - Apr. 7 2008 11:03:22
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Carey
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Joined: Jul. 17 2007
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4x6 or 5x5 which is best?
Also, is it better to do wide arm chin ups or the barbell row?
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RE: Frankie NY's Mass Building Program - Apr. 7 2008 17:20:16
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Skelator
Posts: 59
Joined: Feb. 18 2008
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Hey Frankie or any1 with experience.
I've been doing Cashmans Body building for beginners routine for around 13 weeks now & feel the time has come to switch up my routine. Seen as I've only been doing bodybuilding properly for this amount of time is this routine something I could take up or is it strictly for the more experienced weight lifters??
if any1 could give advice it would be much appreciated!!
Thanks......
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RE: Frankie NY's Mass Building Program - Apr. 7 2008 20:39:20
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shibadybob
Posts: 313
Joined: Nov. 9 2006
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quote:
ORIGINAL: Skelator
Hey Frankie or any1 with experience.
I've been doing Cashmans Body building for beginners routine for around 13 weeks now & feel the time has come to switch up my routine. Seen as I've only been doing bodybuilding properly for this amount of time is this routine something I could take up or is it strictly for the more experienced weight lifters??
if any1 could give advice it would be much appreciated!!
Thanks......
This routine is absolutely fine for beginners and will bring you good gains in size and strength if you really apply yourself to it and give 100% every workout.....
Push yourself and enjoy the results!
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