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Another Mass Building Program from Frankie NY

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RagingBull
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RE: Another Mass Building Program from Frankie NY 2004/02/28 02:18:25 (permalink)
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Yo Frankie, just a quick thing - got slighly confused:
"Sets and reps? Similar to the other program – 4x6 or 5x5 (but only 3 work sets)"
When you say 3 work sets Im not really sure what you mean mate...soz - its probably just the way im reading it.

Thanks !
#61
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/02/28 15:55:39 (permalink)
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RagingBull:

Typically on 5x5, you do 2 or 3 warmup sets and then 5 work sets. In this routine, since you are doing more exercises per day, I recommend reducing the number of work sets to 3. So here, 5x5 means 2 warmup sets and 3 work sets.
#62
RagingBull
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RE: Another Mass Building Program from Frankie NY 2004/02/29 18:17:43 (permalink)
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Fantastic mate, Im considering doing your version B since I was doing the other one, this past week I've been trying out a 10x10 work out, the past week i have been crippled... It takes far too long to do, the first day took over 2 and half hours !
Someone mentioned that it didnt matter what reps\sets you do as long as the muscles are "working" for 40-90 seconds, I dont know how true that is.
I think I'd rather do your workout even if its just for time sake.
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Valhalla
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RE: Another Mass Building Program from Frankie NY 2004/03/01 12:40:25 (permalink)
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Is this routine mainly focused upon Strength gains?

I would like to put the Mass before the strength thats all.

cheers
#64
Skrewdriver
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RE: Another Mass Building Program from Frankie NY 2004/03/01 17:50:31 (permalink)
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hi,

The title of the thread suggests that it's a mass program, plus it's in the bodybuilding forum.

Some would argue, however, that mass and strength go hand in hand (to a degree), and mass will be determined moreso by diet.

#65
Valhalla
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RE: Another Mass Building Program from Frankie NY 2004/03/01 17:59:13 (permalink)
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Cheers Skrewdriver mate,

despite the whole Strength and size relation acceptance, most of my growing to date came from pyramid rep work - 12-6 reps. Due to this im just a little wary to low rep progs.

Still i might give it a go as i have nothing to lose
#66
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/01 18:13:38 (permalink)
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quote:
Originally posted by 3-style

Is this routine mainly focused upon Strength gains? I would like to put the Mass before the strength thats all.


Mass gains depend on diet as much as training. That being said, as I have explained many times, I've seen more guys gain mass training around 5-6 reps than 8-10 reps. This is a mass building routine, but you need to eat to gain mass or you won't!
#67
Valhalla
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RE: Another Mass Building Program from Frankie NY 2004/03/01 18:17:40 (permalink)
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cheers for the feedback frankie

always appreciated
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Skrewdriver
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RE: Another Mass Building Program from Frankie NY 2004/03/02 10:38:50 (permalink)
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quote:
Originally posted by 3-style

Cheers Skrewdriver mate,

despite the whole Strength and size relation acceptance, most of my growing to date came from pyramid rep work - 12-6 reps. Due to this im just a little wary to low rep progs.

Still i might give it a go as i have nothing to lose


I dont know how long you've been training, but when someone starts weightlifting for the first time most techniques will reap results of some kind. I remember as a teenager I brought a couple of dumbells from argos, and was doing god knows how many sets of something like 25 reps a piece... - And my biceps grew. I read somewhere that everything works, but nothing works for long.

Good luck with the routine, give it a good chance and let us know how you get on with it.

#69
MR T
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RE: Another Mass Building Program from Frankie NY 2004/03/09 15:47:03 (permalink)
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i like this but would definately add in some tricep work..
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Canarian Roy
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RE: Another Mass Building Program from Frankie NY 2004/03/28 20:52:28 (permalink)
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quote:
Originally posted by Frankie NY


WORKOUT 1

Front Squats, Back Squats, or Overhead Squats
Dumbbell Bench Press or Barbell Bench Press
Barbell Rows or Dumbbell Rows
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
Grip or Ab Exercise

WORKOUT 2

Barbell or Dumbbell Overhead Presses
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
Dips
Wide Grip Chins
Grip or Ab Exercise




dont you think that there are too many exercsies here? how about workout one trade the bicep curls for some tricep work (2 sets high reps), and workout 2 eliminate the wide grip chins? the back gets hit with deadlifts, and the thought of having to do yet 3 taxing sets of chins after 3 taxing exercises (OH pres, deads and dips) would kill me.

just wondering

how about including HIIT in there? how would you go?

so you are saying you should hit your 5RM on your 3rd set, and then hit the weights with the same 5RM for set 4 and 5?

thanks
#71
DaveH
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RE: Another Mass Building Program from Frankie NY 2004/03/29 10:05:32 (permalink)
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Hi Frankie,

I may end up doing this routine after my current 5x5 program.

I like the routine personally and see no harm in trying it for a while because as you say as long as you eat correctly the gains will come.

My only query at this stage which no one else has commented on is I am puzzled that you could sometimes end up doing the workout 3 times a week. (Monday - Thursday - Saturday for example).

I would have thought that a total body routine like this would be best performed only 2 days a week consistently say Monday, Thursday or Tuesday, Friday for example. I may be wrong I'm basing this totally on what I read in Dinosaur Training in the Keep It Simple routine where Brooks outlines a similar all over routine at only 2 days a week.

What do you think?

Thanks in advance.
#72
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/29 16:06:16 (permalink)
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DaveH:

Whether you can do 2 or 3 days a week really depends on your own recovery ability and other factors - sleep, diet, stress, etc. Basically, do the first workout. Do the second workout when you feel recovered but wait at least 48 hours. That might be in 2 days, 3 days, or sometimes, depending on other factors in your life, 4 days.

Full body type routines are really useful for guys that have hectic schedules and need to move their workouts around. Weight trainers from the past used to use a full body routine 3 times a week and made great gains. The trick is to keep the workouts to under an hour and not overdo it.
#73
DaveH
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RE: Another Mass Building Program from Frankie NY 2004/03/29 16:24:59 (permalink)
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Thanks again for you help.
#74
Robert
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RE: Another Mass Building Program from Frankie NY 2004/03/29 16:30:09 (permalink)
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fny,
why BBcurls, but no tricep work. i would of thought that either you have no isolation work at all, or prioritize triceps over biceps at very least.
rob
#75
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/29 17:30:40 (permalink)
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Robert:

Benches, overheads, and dips will build some pretty awesome triceps. If you feel that doing curls is too much work for the biceps, then do chins instead.
#76
Canarian Roy
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RE: Another Mass Building Program from Frankie NY 2004/03/29 17:40:19 (permalink)
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fny, could you answer my question?

dont you think that there are too many exercsies here? , and workout 2 eliminate the wide grip chins? the back gets hit with deadlifts, and the thought of having to do yet 3 taxing sets of chins after 3 taxing exercises (OH pres, deads and dips) would kill me.

i ma currently doing a 3x full body routine, and i do on my heavy day, squats.deads and bench press with 2 high rep sets of dumbell press, and that really kills me.

The bacl gets exercises plenty with deads, and adding another exercis for it (wide grip chins), would be overtaxing and too complex, dont you think?

just wondering,

also, how would you go about incorporating HIIT in the rest days

many thanks
#77
simon_uk
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RE: Another Mass Building Program from Frankie NY 2004/03/29 17:55:55 (permalink)
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thank's for the routines u posted Frankie,I have been doing your 5x5 for a few months but have found its taking me 2hours to complete.And my shoulder press was'nt improving.So this new routine will hopefully solve both the problems.I was going to do 4x6, but not sure on warm up as u said only 3 work sets.So do u think 3 reps at 50%,2-70%,& 1 rep at 90% would be ok.
#78
tysonsback
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RE: Another Mass Building Program from Frankie NY 2004/03/29 19:53:20 (permalink)
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franky on workout 2 can i do deads first another thing me arms are small and on workout one u got rows and chins then 3 day after that on workout 2 u got wide grips is that enough resting period for me arms.also wot about dips is that enogh rest from 2 days ago when,if i do chest
#79
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/29 20:27:28 (permalink)
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quote:
Originally posted by Canarian Roy

dont you think that there are too many exercsies here? , and workout 2 eliminate the wide grip chins?


That's always a downside to full body routines. No routine is perfect.

quote:

how would you go about incorporating HIIT in the rest days?


I don't understand your question. How do you do cardio on your rest days? Well, you just do it.
#80
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