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Another Mass Building Program from Frankie NY

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Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/29 20:29:32 (permalink)
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quote:
Originally posted by simon_uk

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.


How is the routine taking you 2 hours to complete? You should be done in 45-60 minutes.
#81
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/29 20:35:58 (permalink)
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quote:
Originally posted by tysonsback

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.


Feel free to move around the exercise order as you please. I only put overhead presses first because that's almost everyone's main weakness.

quote:

also wot about dips is that enogh rest from 2 days ago when,if i do chest.


I don't know. That's something you'll have to decide for yourself. If you feel recovered, then lift. If not, then wait another day and do some cardio or rest instead.
#82
simon_uk
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RE: Another Mass Building Program from Frankie NY 2004/03/30 05:17:39 (permalink)
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quote:
How is the routine taking you 2 hours to complete? You should be done in 45-60 minutes.

I take quite a while to recover on most exercises and take 5min break each set,5 min to do my 2 warm up set,so its 30min per exercise.so my 3 exercises take 1h:30.The other 30min is warming up at start and stretching and getting weights ready for the next exercise.I know i take to long break but i feel like i need it.
So that is why i am going to start this fullbody routine at 6x4,im going to try and make sure i have no longer than 2min rest.
#83
ozzy
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RE: Another Mass Building Program from Frankie NY 2004/03/30 09:53:57 (permalink)
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quote:
Originally posted by simon_uk

quote:
How is the routine taking you 2 hours to complete? You should be done in 45-60 minutes.

I take quite a while to recover on most exercises and take 5min break each set,5 min to do my 2 warm up set,so its 30min per exercise.so my 3 exercises take 1h:30.The other 30min is warming up at start and stretching and getting weights ready for the next exercise.I know i take to long break but i feel like i need it.
So that is why i am going to start this fullbody routine at 6x4,im going to try and make sure i have no longer than 2min rest.



5 mins between sets is too long really IMO. If you are training singles then that is ok, but when training with reps then 2-3 mins rest bewteen is sufficent to allow the body's immediate recovery functions to facilitate.

Why are you doing 30 mins warm up before weights? what are you doing in this time?

The idea of a program such as this is that you do exercise specific warm up. By this i mean you do light sets on the exercises you are about to do before doing your working sets.
#84
Robert
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RE: Another Mass Building Program from Frankie NY 2004/03/30 11:18:37 (permalink)
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quote:
Originally posted by Frankie NY

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.



fny,

rows, deadlifts and chins will build some pretty awesome biceps. i am not saying i want isolation, i think the program would be damn near perfect if you were to take out BBcurls. no need for them.
rob
#85
Canarian Roy
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RE: Another Mass Building Program from Frankie NY 2004/03/30 12:00:14 (permalink)
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i agree rob, when doing the program i may delete them, depending how i feel.
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simon_uk
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RE: Another Mass Building Program from Frankie NY 2004/03/30 14:33:59 (permalink)
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quote:
Why are you doing 30 mins warm up before weights? what are you doing in this time?

I only spend 5 min warming up by doing a little light jogging on the spot(which dont help my shin splints)and about 10 pressups if im going to do bench,or star jumps if doing squat.AS i do weights 2hours after getting up i need the 5 min to get me going.
When i said 30min i ment 5min warming up at start,5 min stretching,another 5min stretching at the end of the routine and about 5 min settting up weights when changing exercise.The other 10 min must be me watching mtv[V]
#87
ozzy
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RE: Another Mass Building Program from Frankie NY 2004/03/30 15:51:09 (permalink)
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drop the stretching before doing weights it is counter-productive. Drop the jogging on the spot, it is counter-productive. The MTV......

If you are doing weights then go in and do your warm up with the weights.
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DaveH
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RE: Another Mass Building Program from Frankie NY 2004/03/30 16:13:01 (permalink)
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Ozzy,

Why is the stretching counter productive? Is this the theory that you can stretch and tear the muscles when you lift weight?

I'm not sure where I stand on this one because my physio told me I should always stretch before lifting weights and that the whole physio world was up in arms over the news item that you should not stretch before workout.

Like I say I am not sure what to make of all the opinions on it...
#89
ozzy
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RE: Another Mass Building Program from Frankie NY 2004/03/30 16:23:47 (permalink)
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streching before a workout reduces force production and does nothing to prevent injury in lifting in the sense of warming up correctly because it is not exercise specific and also 99.9% of all injuries are caused by either bad form or using to much weight, neither of which stretching will prevent. One other factor is that most people stretching before their weights have not warmed the muscle up sufficently and more likely to cause an injury.

By all means stretch after a work out, in fact great, go ahead, just not before.
#90
DaveH
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RE: Another Mass Building Program from Frankie NY 2004/03/30 20:54:03 (permalink)
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If thats true my Chartered Sports Physio does not know what she is talking about then. She told me to stretch before weights after my warm up.

#91
gazdai
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RE: Another Mass Building Program from Frankie NY 2004/03/30 22:47:59 (permalink)
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You said it bro...
#92
DaveH
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RE: Another Mass Building Program from Frankie NY 2004/03/31 08:58:10 (permalink)
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quote:
Originally posted by dg

Go to two phsyios with the same problem and you'll get different advice. I know; I've done this. It's a shame, you expect them all to be experts, but that's just not the case.

That said the knowledge and experience of a good physio is priceless.



Yeah but go to 2 bodybuilders with the same problem and you'll get different advice...
#93
ap
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RE: Another Mass Building Program from Frankie NY 2004/03/31 14:36:02 (permalink)
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Hi Frankie. Having done a 3 day 5x5 split for about 14 weeks in total (with 1 week rest), I have decided to change to this routine. Does this proposed routine look ok?:

WORKOUT 1

Front Squats
Dips
Dumbbell Rows
Grip Exercise (probably lever work)

WORKOUT 2

Deadlifts
Dumbbell Overhead Presses
Calf Raises
Ab Exercise (probably hanging knee raises)

In particular, do you think that dips once a week will be enough for chest? Also, I have not included a bicep exercise as I do not want to do any direct arm work at all.

Also, you state in your initial post that one should train when they feel recovered, with no set days. I myself prefer fixed day training because routine helps me to deliver consistency. So, would it be ok to workout twice a week, on fixed days, say, Monday and Friday?

Thanks


#94
blacklab
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RE: Another Mass Building Program from Frankie NY 2004/03/31 17:23:55 (permalink)
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quote:
Originally posted by ozzy

streching before a workout reduces force production and does nothing to prevent injury in lifting in the sense of warming up correctly because it is not exercise specific and also 99.9% of all injuries are caused by either bad form or using to much weight, neither of which stretching will prevent. One other factor is that most people stretching before their weights have not warmed the muscle up sufficently and more likely to cause an injury.

By all means stretch after a work out, in fact great, go ahead, just not before.



so, do you recommend just doing progressively heavier warm-up sets? if so, how many?
atm, i do one set at 50-60% and then another at around 80%, and if I handn't already stretched a bit i don't think it would be enough.
#95
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/03/31 17:43:54 (permalink)
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quote:
Originally posted by ap

Does this proposed routine look ok?


As long as you have 3-4 compound movements per workout, you can organize it pretty much as you please.

quote:

Do you think that dips once a week will be enough for chest?


No. I would do dips in one workout and some sort of bench in the second.

quote:

Would it be ok to workout twice a week, on fixed days, say, Monday and Friday?


If you are going to work out 2 days every 7 days, then work out on days 1 and 4, for example Monday and Thursday.
#96
T-Bone123
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RE: Another Mass Building Program from Frankie NY 2004/03/31 19:36:39 (permalink)
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I like the way you train when you feel recovered rather than pre-determined three day mon-wed-fri splits - good idea when you actually might not be fully recovered from the previous session.

I will definitely be giving this a go in the future.
#97
ozzy
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RE: Another Mass Building Program from Frankie NY 2004/04/01 09:44:47 (permalink)
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quote:
Originally posted by blacklab

quote:
Originally posted by ozzy

streching before a workout reduces force production and does nothing to prevent injury in lifting in the sense of warming up correctly because it is not exercise specific and also 99.9% of all injuries are caused by either bad form or using to much weight, neither of which stretching will prevent. One other factor is that most people stretching before their weights have not warmed the muscle up sufficently and more likely to cause an injury.

By all means stretch after a work out, in fact great, go ahead, just not before.



so, do you recommend just doing progressively heavier warm-up sets? if so, how many?
atm, i do one set at 50-60% and then another at around 80%, and if I handn't already stretched a bit i don't think it would be enough.



You'd need a bit more warm up first bro. If, for example, you were to do bench press as your first exercise and your working weight for the sets is 100K and you are doing say 3-4 sets of 6-8 reps (just as an example) then this is what i would do

bar 6-8 reps
60kg 6-8 reps
70kg 1 rep
80kg 1 rep
90kg 1 rep
100kg first working set.

That is what i consider a good warm up.
#98
ap
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RE: Another Mass Building Program from Frankie NY 2004/04/08 12:05:27 (permalink)
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Frankie, for this routine you recommend 3x5 instead of 5x5, I presume because of time restraints. However, what is the difference between 3x5 and 5x5? Obviously heavier weights can be used on 3x5, but will it lead to more strength gains and less size gains due to the lesser volume?

Thanks

#99
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/08 17:40:21 (permalink)
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ap:

I like 5x5 better than 3x5 for hypertrophy. I think 3x5 is better for pure strength training. That being said, if you are eating well, you can gain size doing 3x5.
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