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Frankies lost massbuilding program part II

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MrNatural
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2007/06/13 02:21:11 (permalink)
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Frankies lost massbuilding program part II

I was using webarchive to find old threads on muscletalk and I've manage to come across one of frankies programs. I am curious if anyone on MT has given it a shot. I also have a couple questions, for variation 1 do you do one squat one week and deadlift the next and alternate the two each week? and lastly for variation 2 do you change your exercise each week?

As some of you requested, I laid out a basic mass building program in a previous post. I also touched on some refinements and more advanced issues of using the 5x5 system. Now, I want to share with you two variations of my basic mass program.

VARIATION 1

Some of you will want to train each muscle directly more often than every 7 days because your recovery ability is much better than average or because your body responds better from more frequent training. Also, some of you may find it too taxing, in general and on your lower back, to squat and deadlift in the same week. If you fall into either of these two categories, here?s what I would do. Instead of doing: M: PULL, W: PUSH, F: LEGS

Do: M: PULL AND LEGS, W: PUSH, F: PULL AND LEGS, M: PUSH, W: PULL AND LEGS, F: PUSH, etc.

How the heck do I do deadlifts and squats on the same day? Well, you don?t. Do squats one PUSH AND LEG workout but not deadlifts and then deadlifts but not squats the next. This means that you will deadlift once every 10 days and squat once every 10 days. Some of you will gain on squats and deadlifts just fine. For others you will have to revert back to the standard push, pull, legs split. Try it for a month and see which works better for you.

This variation is also good for those of you who already have good leg development but comparatively less in chest, shoulders, and triceps and the ability to fully recover in 4-5 days instead of 6-7.

VARIATION 2

Some of you don?t want to do the same exercises for 12 weeks before changing. While I think it?s important to stick with a single movement for an ongoing period of time to maximize your strength gains, if doing so will cause you to miss workouts or not be completely motivated because you are bored, than I would rather have you mix up your routine some. Here are the guidelines I?d recommend.

PUSH DAY

Chose any two exercises: Flat Barbell Bench, Flat Dumbbell Bench, Incline Barbell Bench, Incline Dumbbell Bench, Dips, Bottom Position Bench Presses, Close Grip Bench Press

Chose one exercise: Standing Barbell Military Press, Standing Dumbbell Military Press, Push Press, Clean and Press

Chose one exercise: Reverse Barbell Curls, Weighted Leg Raises, Weighted Crunches

PULL AND LEG DAY

Chose any two exercises: Back Squats, Front Squats, Deadlifts, Stiff Leg Deadlifts, Power Cleans, Power Pulls, Power Snatches, Wide Grip Chins, Barbell Rows, Dumbbell Rows

Chose one exercise: Barbell Curls, Close Grip Underhand Chins, Standing Dumbbell Curls


Here again some of you can continue to gain strength and size mixing up your exercises. Others of you will gain much more slowly or plateau on almost every exercise. You can experiment with both methods and find out which one works best.

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    Jazz
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    RE: Frankies lost massbuilding program part II 2007/06/13 02:42:57 (permalink)
    Quite interesting. I don't remember that post. I thought I'd read nearly all of his stuff and thought it was still on muscletalk/

    I like the sound of squating and deadlifting once every ten days sounds better for the lower back as he mentions
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    Jazz
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    RE: Frankies lost massbuilding program part II 2007/06/13 02:53:28 (permalink)
    he means....

    week 01 M Squat W Push F Deadlift

    Week 02 M Push W Squat F Push

    Week 03 M Dead W Push F Squat

    etc ....
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    MrNatural
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    RE: Frankies lost massbuilding program part II 2007/06/13 15:56:52 (permalink)
    Awh I see.

    Mate what do you think about something like this.

    M: wide grip chins, rows, curls ( I put chins first because I wanted to start prioritizing the width of my lats)

    w: Flat bench press, shoulder press, dips

    F: Alternate squats and deads each week, calves, abs


    Also, has frankie touch on topics for those interested for pure size only? or did he still suggests doing the 5x5 or 4x6. Noticing his posts he always mentions size and strength but nothing on size alone.

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    MrNatural
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    RE: Frankies lost massbuilding program part II 2007/06/13 19:06:02 (permalink)
    have you tried as well changing exercise from workout to workout?

    He said something along those lines and I would like to try to switch back and fourth from week to week/

    think another possiblity for the stagnation of growth is that you may not have enough variety in your routine. The longer you train the more frequently you need to change your routine to make gains. 12 months is a long time to do barbell bench press, back squats, and standard deadlifts. I think you're in a rut.

    At your stage of training, I think the longest you want to stick with one exercise without changing is about 4-6 weeks. Also, think in terms of groups of exercises instead of specific exercises. For example, on LEG day, chose either back squats, front squats, or overhead squats. On PUSH day, chose barbell bench press, dumbbell bench press, bottom position bench press, or wide grip dips. As long as you do some kind of pressing movement, it doesn't matter which one you choose from workout to workout. On PULL day, do barbell rows one workout and dumbbell rows the next. You don't always have to do barbell deadlifts. You can do stiff leg deadlifts, dumbbell deadlifts, or powercleans. Just do some kind of deadlift or pull on PULL day. Etc., etc.
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    Jazz
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    RE: Frankies lost massbuilding program part II 2007/06/13 23:24:20 (permalink)
    Seems ok but very similiar to his first routine. Might be good for someone who finds leg training too much on the original routine.

    I don't think changing the exercises every workout would be a good idea. It's easier to measure progress if you keep with an exercise for a few weeks. Maybe changing the exercises every 4-6 weeks is a good idea.

    I think the main problem with his routines is the stagnation problem. It's hard to keep adding weight each week for 12 weeks if you're not a complete novice. Some form of deload or intensity phase might be a good idea.

    Another idea I'm toying with at the moment is using different rep ranges for each day of the week. So on Mon I do 5x5, Wed 4x8, Fri 4x12. I'm currently doing this with a full-body routine with different exercises on each day.

    Then after a month swap the days around so Mon becomes 4x8, Wed 4x12 and Fri 5x5. So you're keeping the same exercises but using different rep ranges
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    Jazz
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    RE: Frankies lost massbuilding program part II 2008/03/03 00:21:01 (permalink)
    Just wondering if anyone has given this routine a go ?

    I've not really heard much about it ?
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    danchubbz
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    Re: RE: Frankies lost massbuilding program part II 2013/02/08 07:58:44 (permalink)
    Quite like the look of it

    Would like a bit more volume on pull/leg though, maybe something like

    Squat
    RDL
    Pill ups
    Rows
    Curls

    Or

    Dead lift
    Front squat
    Pull ups
    Rows
    Curls

    I would probably have an A and B routine for both as well so the above and on push something like

    Military press
    Incline DB press
    Dips
    Leg raises

    And

    Bench press
    Seated OHP
    CGBP
    Crunches/planks
    post edited by danchubbz - 2013/02/08 08:02:28
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