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Another Mass Building Program from Frankie NY

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Frankie NY
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2004/01/24 22:36:32 (permalink)
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Another Mass Building Program from Frankie NY

Several of you have been doing the mass building program I posted for 6 months or more and are ready for a change. Here's another mass building program that I've used with success in football and with natural bodybuilders.

The first program I posted is what you call a specialized program. You specialize or focus the split to create dedicated days for the big three lifts – squat, bench, and deadlift – and related movements. Another way to organize your mass routine is in more of a total body style.

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

How many days a week? You do workout 1 and then wait two or three days before doing workout 2. After workout 2, you wait another two or three days and do workout 1. Repeat. So, in a given week you might workout on Monday, Thursday, and Sunday. Or Monday, Wednesday, Saturday. Or Monday, Thursday, Saturday. Basically, you do your next workout when you feel fully recovered. Sometimes you'll feel recovered in 48 hours, sometimes in 72 hours, and sometimes maybe not for 96 hours. It depends on myriad factors like the intensity of your last workout, sleep, diet, stress, your schedule, etc.

Sets and reps? Similar to the other program – 4x6 or 5x5 (but only 3 work sets).

What are the advantages and disadvantages of this routine compared to the original one you posted? A downside to the original program that I posted is that if you miss a workout, you might not work the exercises or muscles in that workout for 2 weeks. As a result, it's imperative not to miss workouts. With this type of routine, if you can't make a workout on a given day, you just wait one or even two days and then do it. For people with hectic schedules or that can't always keep a workout schedule it's a good option.

Some people gain better from a more total body oriented workout as well. In a specialized routine, you completely annihilate each major muscle every 7 days. Some grow well from this approach; others don't. Others gain better from working each muscle with slightly less intensity more frequently.

Finally, to keep making gains it's good to mix up your routine a little from cycle to cycle, and this gives you another option.
#1

174 Replies Related Threads

    IrishRunt
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    RE: Another Mass Building Program from Frankie NY 2004/01/24 23:01:08 (permalink)
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    looks like another good post from you Frankie!! I think i would like this program a little better. no offense to your other program as i'm sure it worked, it's just that this workout uses more things that i like.
    #2
    BYF1
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    RE: Another Mass Building Program from Frankie NY 2004/01/24 23:17:12 (permalink)
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    Thanks so much frankie!

    AWESOME ROUTINE!! and one i know i could/will stick too

    this is exactly what ive been looking for!

    so are we now talking about 3x6 or 3x5 now for work sets then?

    for workout 1- i like the exercise order


    for workout 2- id prefer= deadlifts
    chins
    overhead press
    tricep dips
    grip/abs

    is the exercise order that crucial? just out of curiosity what is your reasoning for the exercise selection and order for each workout?

    #3
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/24 23:33:16 (permalink)
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    quote:
    Originally posted by BYF1

    is the exercise order that crucial? just out of curiosity what is your reasoning for the exercise selection and order for each workout?


    The exercise selection is just based on trying to include all the major compounds, but there are almost infinite variations. You could do back squats instead of front squats, wide grip dips instead of bench press, dumbbell rows instead of barbell, power cleans or SLDLs instead of deadlifts, etc., etc., etc.

    In workout 2, I like to do standing military presses with a fresh lower back. That's why I put deadlifts second. Also, almost everyone's relative weakness is their overhead strength, so that's another reason why I put it first.
    #4
    BYF1
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    RE: Another Mass Building Program from Frankie NY 2004/01/24 23:39:27 (permalink)
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    Frankie, you must be reading my mind or something! coz overhead pressing is exactly my weakness and something i definetly need to improve on.

    now i can see how your exercise order is better.

    i really want to be good at overhead pressing, it feels great to lift a heavy weight above you head, plus it builds big shoulders and requires good core strength.


    thanks so much Frankie! you d man
    #5
    the block
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 00:20:58 (permalink)
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    cheers. will give it a go after a few months. looks demanding.
    #6
    JohnOvManchester
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 00:37:35 (permalink)
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    hey there frankie,
    there seems to be a lot of back stuff (rows/deads/chins) in the 2 days but only 1 chest exercise (DB bench).
    Is there a reason for this?
    #7
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 01:18:23 (permalink)
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    JohnOvManchester:

    Yes, the back is a much larger and more complex set of muscles than the chest. You could substitute a chest exercise for tricep dips in workout 2, but working chest twice within 4 days would not yield good results for most people.
    #8
    Knighty
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 11:05:33 (permalink)
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    Quite similar to one i posted in the power and strength forum a while back - i like it!
    #9
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 16:09:50 (permalink)
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    Gecko:

    It's primarily a mass / bulking routine. For cutting I'd recommend a different type of routine.
    #10
    Dano
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 18:10:20 (permalink)
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    Solid Routine Frankie

    Im currently on a similar routine but 3 days a week with each day slightly less volume and the 3rd day is Odd object lifting+OH work
    #11
    BYF1
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 20:29:00 (permalink)
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    Is there such a thing as a weights routine for cutting?

    surely its best to stay on a bulk/strength routine and lift heavy to keep the muscles big and increase cardio/HIIT and follow a stricter diet to reduce bodyfat.
    #12
    JohnOvManchester
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 21:16:01 (permalink)
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    frankie -
    working chest 2wice could be a problem on the 2 days as you said.
    How about dropping the grip/ab on day 1 and replace with flat bench or heavy flys?
    #13
    T-Bone123
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 22:33:33 (permalink)
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    Just out of interest Frankie what sort of routine do you think is suitable for cutting?
    #14
    Blood Sport
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 23:32:07 (permalink)
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    Franly does it depend entirly on an individual basis, as in that Some people will be better to Work harder and then have a longer rest period whereas otheres may be better off doing less volume (as in per body part) but working it more frequently with less? Is their an ideal way to do it Or is it all relative as long as you have rest enogh to match the volume of the workout?
    #15
    Blood Sport
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    RE: Another Mass Building Program from Frankie NY 2004/01/25 23:34:08 (permalink)
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    *Frankie. My apologies!
    #16
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/26 02:09:03 (permalink)
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    quote:
    Originally posted by BYF1

    Is there such a thing as a weights routine for cutting?

    surely its best to stay on a bulk/strength routine and lift heavy to keep the muscles big and increase cardio/HIIT and follow a stricter diet to reduce bodyfat.


    Yes, you're right that the key to cutting or preparing for a contest is diet and cardio. You typically increase volume not to burn more calories but rather to cover more muscles. Also, when you're pulling back on calories and increasing cardio you can't continue with the same intensity (in terms of heavy weights) as when you were bulking. So you lower intensity, which allows you to work out more frequently with more exercises.
    #17
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/26 02:12:59 (permalink)
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    quote:
    Originally posted by T-Bone123

    Just out of interest Frankie what sort of routine do you think is suitable for cutting?


    When I say "cutting", I mean a natural bodybuilder who is preparing for a contest, not someone who wants to lose weight. In general, a cutting routine would be something like 4 days a week, 2-3 exercises for larger muscles, 1-2 exercises for smaller ones, 3 sets per exercise, and reps between 8 and 12.
    #18
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/26 02:14:02 (permalink)
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    quote:
    Originally posted by Blood Sport

    *Franky. My apologies!


    If you're going to apologize for not getting my name right, at least try to get it right the second time! Franky is not Frankie.
    #19
    Frankie NY
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    RE: Another Mass Building Program from Frankie NY 2004/01/26 02:18:35 (permalink)
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    quote:
    Originally posted by Blood Sport

    Franly does it depend entirly on an individual basis, as in that Some people will be better to Work harder and then have a longer rest period whereas otheres may be better off doing less volume (as in per body part) but working it more frequently with less? Is their an ideal way to do it Or is it all relative as long as you have rest enogh to match the volume of the workout?


    In general, the lower the reps and the heavier the weights, the more time you need to recover. When doing a 5x5, compound oriented routine, you only workout 2 or 3 times per week.

    In general, those lifting for brute strength need the most time to recover. Those lifting for bodybuilding need a moderate amount of time to recover. And those whose lifting requires more technical skill than brute strength, like Olympic lifters, need less time to recover. That's why some Olympic lifters will train a particular lift 2, 3, or 4 times per week.
    #20
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