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Please Comment on this Mass Routine.

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Skrewdriver
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2004/03/10 13:05:10 (permalink)
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Please Comment on this Mass Routine.

I've been training on and off for about eight years now. Most of my training during this time has been unstructured. For the past eight months I have been following 5x5 and 4x6, but I would like a change (and fancy upping the reps in some exercises). I've been toying with Zack's mass routine.

How does this look? (Note i have no access to a dipping station).



Day 1
Front Squats: 8,8,8,8
(may alternate this for twenty rep squats once in a while)
SLDL's: 5,5,5
Calf raises: 8,8,8
Decline Weighted Sit-Ups 2-3 x 8


Day 2
Barbell Bench Press: 10,8,6,4
Incline Dumbell Press: 8,8,8
Standing OH BB Press 8,8,8
JM Press: 6,6,6


Day 3
DL's: 3x3
alternate each week with 3/4 DL's
Widegrip pull-ups: 5,5,5
Bent-over DB rows: 8,8
Barbell curls: 8,8,8
Hammer curls: 8,8,8


Additional Grip/Leverage work twice a week.







EDIT - to include ab work on Leg Day!
#1

8 Replies Related Threads

    PikeKing
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    RE: Please Comment on this Mass Routine. 2004/03/10 13:25:23 (permalink)
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    quote:
    Originally posted by Skrewdriver

    I've been training on and off for about eight years now. Most of my training during this time has been unstructured. For the past eight months I have been following 5x5 and 4x6, but I would like a change (and fancy upping the reps in some exercises). I've been toying with Zack's mass routine.

    How does this look? (Note i have no access to a dipping station).



    Day 1
    Front Squats: 8,8,8,8
    (may alternate this for twenty rep squats once in a while)
    SLDL's: 5,5,5
    Calf raises: 8,8,8


    Day 2
    Barbell Bench Press: 10,8,6,4
    Incline Dumbell Press: 8,8,8
    Standing OH BB Press 8,8,8
    JM Press: 6,6,6


    Day 3
    DL's: 3x3
    alternate each week with 3/4 DL's
    Widegrip pull-ups: 5,5,5
    Bent-over DB rows: 8,8
    Barbell curls: 8,8,8
    Hammer curls: 8,8,8


    Additional Grip/Leverage work twice a week.







    looks good to me, the only thing I would change is your rep scheme on the bench press. 10 to 4 reps is quite a rep range, either do 4 sets of 4 reps with progressively heavy weights, 4x4 as in 5x5. Alternatively pick a rep range of 2, 5-7 reps for example.
    #2
    big pete
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    RE: Please Comment on this Mass Routine. 2004/03/10 13:30:37 (permalink)
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    very similar structure to my routine.
    personally.... day 1
    up the reps on the calf raises

    day 2
    alternate flat bench with decline/incline and up the sets

    day 3
    keep your wide pull ups as a core movement but with more reps (5x5 eg)
    alternate DL's with bentover barbell rows
    drop hammer curls, as brachilas is already well worked from other exercises

    thats my view, others will either correct me.

    do you any lagging parts?
    #3
    Skrewdriver
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    RE: Please Comment on this Mass Routine. 2004/03/10 14:30:13 (permalink)
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    quote:
    Originally posted by PikeKing

    looks good to me, the only thing I would change is your rep scheme on the bench press. 10 to 4 reps is quite a rep range, either do 4 sets of 4 reps with progressively heavy weights, 4x4 as in 5x5. Alternatively pick a rep range of 2, 5-7 reps for example.



    Hi PikeKing

    I would like to clarify your comments - sorry, it's probably me being a bit thick.

    Flat BB Bench Press:

    My original, or rather, Zack's original idea was to do:
    1 set of 10 reps - at 10RM
    1 set of 8 reps- at 8RM
    1 set of 6 reps- at 6RM
    1 set of 4 reps- at 4RM



    You're suggesting either:
    1 set of 4 reps 80% of 4RM
    1 set of 4 reps 85% of 4RM
    1 set of 4 reps 95% of 4RM
    1 set of 4 reps 100% of 4RM


    OR
    Choose a weight and rep for:
    1 set of 5 - 7 reps
    1 set of 5 - 7 reps
    1 set of 5 - 7 reps
    1 set of 5 - 7 reps


    Have I read that right?

    Many thanks for your help.





    #4
    Skrewdriver
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    RE: Please Comment on this Mass Routine. 2004/03/10 14:30:58 (permalink)
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    Many thanks for your comments Pete.

    quote:
    Originally posted by big pete


    very similar structure to my routine.
    personally.... day 1
    up the reps on the calf raises


    I did wonder about that. From your experience what would you suggest? 3 x 10 ?



    quote:
    Originally posted by big pete

    day 2
    alternate flat bench with decline/incline and up the sets


    Even though the first exercise is Flat BB Bench and second is incline DB Bench?



    quote:
    Originally posted by big pete

    day 3
    keep your wide pull ups as a core movement but with more reps (5x5 eg)
    alternate DL's with bentover barbell rows
    drop hammer curls, as brachilas is already well worked from other exercises


    Yes I can see the logic in that. I'll probalby include hammers on one of my grip/leverage days.



    quote:
    Originally posted by big pete


    do you any lagging parts?


    Yes mate, glad you asked.

    My arms. Forearm to shoulder.

    I know bigger arms is priority for a lot of people, but mine really are genuinely lagging! Any suggestions more than welcome.

    #5
    PikeKing
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    RE: Please Comment on this Mass Routine. 2004/03/10 14:48:07 (permalink)
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    Skrewdriver you have the idea. Its based on my own preferences but I've found it most effective. Thin
    #6
    big pete
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    RE: Please Comment on this Mass Routine. 2004/03/10 16:45:16 (permalink)
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    calf wise i do giant sets. they work great.
    eg,
    20reps full ROM
    20reps halfway to top
    20 reps bottom to halfway.
    so its like high rep 21's (matrix sets)

    with the benching, i do 6x6 of flat bench one week, 6x6 incline next week etc etc so your only working flat one week, incline one week, decline one week. not to sure, but i just think its better, no other logic than thats. im generally and instinctive trainer.
    if it works, it works.

    and with the hammers, i hardly do them anymore. just heavy straight bar curls. better results, and a better peak.

    arms, thats an arse. i think mine lag, but have started to grow better now i use less exercises.
    straight bar curls (or EZ bar if your wrists hurt) for bi's
    skullcrushers for tri's
    and deadlifting for forearms
    hit em heavy and hard, and away you go. have helped arms add 1/2" in the last 2 weeks
    #7
    Skrewdriver
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    RE: Please Comment on this Mass Routine. 2004/03/11 09:29:08 (permalink)
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    Your input is much appreciated PikeKing & Big_Pete. Many thanks.



    #8
    Weakie
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    RE: Please Comment on this Mass Routine. 2004/03/11 11:38:54 (permalink)
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    so I take it straight bar curls or ez bar curls are better for your bicep growth than dumbell curls? Is there a reason for this? What about concentration curls?

    thanks (sorry if i hi-jacked the thread, just thought I would ask)

    cya
    #9
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