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RE: Frankie NY's Mass Building Program - Apr. 8 2008 10:01:39
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Skelator
Posts: 59
Joined: Feb. 18 2008
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Shibadybob thanks for getting back to me. I started it lastnight regardless, so hopefully I'll make as good gains as I have from Cashmans routine if not better!
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RE: Frankie NY's Mass Building Program - Apr. 8 2008 19:52:59
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R5Rich
Posts: 107
Joined: Dec. 27 2006
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I started doing this routine a while back as I needed a change, I was doing my compounds but also had the usual isolations stuff in there as I thought "if i try and hit the muscles in a few ways it will work better." Well that progress came to a halt as I figured why am I trying to sculpt myself when really I need the mass to do it in the first place! This routine works well, I kept thinking this really isnt enough exercises surely! But when you train as hard as you can for those 5x5 you certainly know its enough.
My lifts improve most weeks and im always happy when im slapping another plate onto the bar.
Deadlifts have gone from around 80kg upto 105kg
Benchpress from around 40kg to 50kg (bp has always been a weak point)
Squats to just shy of 80kg most weeks
and im now chinning with weight added!
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RE: Frankie NY's Mass Building Program - Apr. 9 2008 15:21:00
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pwooly
Posts: 13
Joined: Mar. 24 2008
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hi all been doing frankies mass building program now for 2 weeks. spoke too two pt lads at gym about the 5 x5 program and both of them said, thats for strength building. advise please because i am confused.
< Message edited by pwooly -- Apr. 9 2008 15:23:02 >
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RE: Frankie NY's Mass Building Program - Apr. 12 2008 13:35:33
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PTMusclePower
Posts: 275
Joined: Jan. 12 2006
From: Bournemouth
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quote:
ORIGINAL: pwooly
hi all been doing frankies mass building program now for 2 weeks. spoke too two pt lads at gym about the 5 x5 program and both of them said, thats for strength building. advise please because i am confused.
It is a 'some' Str, 'some' Size routine that works well if thats what your after, i followed this rountine for a good year and a half and got some impressive results.
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RE: Frankie NY's Mass Building Program - Apr. 15 2008 21:06:33
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booboy
Posts: 138
Joined: Jun. 14 2005
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Hi, long time no post, but was hoping someone would be patient enough to set me straight with rather a few (stupid) questions I have on this routine.
I'll mention first that I'm on my second week of this routine and really enjoying it. I'm spending about half the total time in the gym I used to, but feel far more knackered and DOMS are amazing!
First of all, on Day 2, from the original post I assumed that you're only supposed to do 1 of: "Incline or Flat Barbell or Dumbbell Bench Press "
But from other posts, I notice people are doing 2 are the above. Is that correct, are you supposed to do 2? I assumed just 1, and that the chest would be hit again on the tricep dips, no?
Also, for the deadlifts, my grip gives up into 2nd/3rd rep so I have to go one over hand and one under hand, which I alternate on every repetition. Is this OK?
This is basically what I've been doing for the last fortnight, if anyone can point out anything I'm doing incorrectly (staying inside of this routine) I'd be really grateful. 
Day 1:
5x5 Deadlifts
5x5 Barbell Rows
5x5 Barbell Curls
Day 2:
5x5 Flat Barbell
5x5 Barbell Shoulder Presses
5x5 Tricep Dips
Day 3:
5x5 Back Squats
5x5 Barbell Stiff Leg Deadlifts
3x12 Calf Raises
3x12 Weighted Hanging Leg Raises
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RE: Frankie NY's Mass Building Program - Apr. 15 2008 22:19:07
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Rosc0PColtrane
Posts: 2489
Joined: Oct. 15 2007
From: Shiney Yeovil in Sunny Somerset
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Your day two looks fine. Dips will work the chest fine, tip forward. You'll feel it more as you add weight. I used Military Press for the shoulder press. Loved that exercise. Went from 40kgs to 59kgs before injury
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RE: Frankie NY's Mass Building Program - Apr. 16 2008 10:19:59
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PTMusclePower
Posts: 275
Joined: Jan. 12 2006
From: Bournemouth
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quote:
First of all, on Day 2, from the original post I assumed that you're only supposed to do 1 of: "Incline or Flat Barbell or Dumbbell Bench Press "
But from other posts, I notice people are doing 2 are the above. Is that correct, are you supposed to do 2? I assumed just 1, and that the chest would be hit again on the tricep dips, no?
You do 1 of them, then change if after 3 months if your not making progress. I personally stuck with flat barbell bench for about a yr till i felt the need to change it
quote:
Also, for the deadlifts, my grip gives up into 2nd/3rd rep so I have to go one over hand and one under hand, which I alternate on every repetition. Is this OK?
Thats fine, don't even bother trying to do both overgrip, just start off one over, one under and swap round each rep.
quote:
This is basically what I've been doing for the last fortnight, if anyone can point out anything I'm doing incorrectly (staying inside of this routine) I'd be really grateful.
Day 1:
5x5 Deadlifts
5x5 Barbell Rows
5x5 Barbell Curls
Day 2:
5x5 Flat Barbell
5x5 Barbell Shoulder Presses
5x5 Tricep Dips
Day 3:
5x5 Back Squats
5x5 Barbell Stiff Leg Deadlifts
3x12 Calf Raises
3x12 Weighted Hanging Leg Raises
Don't remember seeing weighted leg raises in the routine... Imo i don't think you need to do any kind of ab exercises in the routine as heavy sqts and deads will knacker your abs anyway. I gave up doing abs after the first 6 wks and still made great progress.
< Message edited by PTMusclePower -- Apr. 16 2008 10:21:03 >
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RE: Frankie NY's Mass Building Program - Apr. 30 2008 20:25:15
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supersimon003
Posts: 3
Joined: Apr. 30 2008
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Hi Frankie, I was looking for a new prograim and come accross this which I am going to follow until my next change.
Just a quick question if that's ok? I'm sorry if this is a stupid one, I just want to be sure that I'm following it correctly.....
For example on the first page, it states - Barbell Rows, Dumbbell Rows, or Wide Grip Chins. I assume that the 'comma' means 'and' but you substitue either Barbell Rows/Dumbell Rows for Wide Grip Chins....
Meaning a whole day one workout may look like...
Deadlifts 5x5
Barbell Rows 5x5 Dumbbell Rows 5x5
Barbell Curls 5x5 Hammer 5x5
I'm realy sorry if this has already been clarified but I couldn't seem to find it.
Thanks for your time!
Simon.
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RE: Frankie NY's Mass Building Program - Apr. 30 2008 21:05:54
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j rob
Posts: 3
Joined: Oct. 19 2007
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no buddy the comma means or, so thats a choice of the 3 exercises.
what youre looking at is -
Deadlifts 5x5
Barbell Rows 5x5
Barbell Curls 5x5
there is a reason behind this, a lot of people will wrongly add extras to this programme which they really shouldnt.
the exercises above are enough to destroy any pull workout if done correctly and with increment to max poundage. by adding extras you are not giving enough time to recouperate and will more than likely be overtraining (if youre working as hard as you should be). the basic census is just to add weight every wokout, be it in small poundages.
hope this clarifies the 5x5
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RE: Frankie NY's Mass Building Program - Apr. 30 2008 22:40:49
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tristram
Posts: 2652
Joined: Aug. 1 2007
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i noticed something about his A B routine.
obviously you go A B A week 1. next week B A B week 2. then back to A B A.
B contains the deadlift and if i read it right that means youre gonna deadlift twice in a 7 day period. i dont think personally i can do that. is this correct or is the 2nd deadlift dropped for something else?
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RE: Frankie NY's Mass Building Program - May 1 2008 21:57:18
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Jazz
Posts: 1619
Joined: Dec. 15 2002
From: United kingdom
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You're correct however you're only doing 3x5 or 4x6 (on his second routine). So that's only 6-8 sets of deadlifts. You could swap then for straight leg deadlifts or good mornings for a change.
On his first routine (this thread) you do 5x5 squats, SLDL and deadlift in one week which I found was a bit much. So I dropped to 3x5 on these exercises.
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RE: Frankie NY's Mass Building Program - May 2 2008 0:11:08
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supersimon003
Posts: 3
Joined: Apr. 30 2008
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Hi, sorry, I'm not understanding ''A B A week 1, B A B week 2?
Just want to make sure I'm not missing any thing?
PS - Cheers j rob for your reply!
Simon.
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RE: Frankie NY's Mass Building Program - May 13 2008 19:45:55
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HerecomesthePainF5
Posts: 55
Joined: Apr. 22 2003
From:
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What do you guys think about replaces Deadlifts with Partial Deadlifts (Rack Pulls)? Then maybe adding to sets of Hypers on Pull day to hit the lower back still? I have a bad lower back and deadlifts really aggravate it but rack pulls don't.
Any thoughts or ideas?
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RE: Frankie NY's Mass Building Program - Jun. 2 2008 0:27:20
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darkfact
Posts: 1
Joined: Jun. 2 2008
Status: offline
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Hello,
I've been lifting for about 6-7 years and have tried many programs. I'm pretty strong but I have about 30-40lbs to lose due to bad nutrition over the years. I'm looking for a good program that will help me keep up my strength while trying to lose the extra weight. This program looks promising, if I add on 25-30mins of low intensity cardio after the workouts on M/W/F and then do some longer or more intense cardio sessions on off days, what do you guys think? I've been researching and studying alot on my diet so just assume that I'll be eating right and maintaining the right caloric intake for me to lose weight, I just need workout advice at this point.
Any advice is appreciated.
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RE: Frankie NY's Mass Building Program - Jun. 8 2008 20:36:11
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nelly1986
Posts: 4
Joined: Jun. 4 2008
Status: offline
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can this routine be used for cutting as well as bulking? obv changing the diet and up the cardio??
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