SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

bigmacs mass builder

Author
bigmac
Pro-Member
  • Total Posts : 1189
  • Reward points: 9711
  • Joined: 2001/10/28 17:32:32
  • Location: United Kingdom
  • Status: offline
2003/12/07 18:19:49 (permalink)

bigmacs mass builder

i notice on this board even after many posts there are still loads of people who are doing to much volume work.

i have been training now for over 10 years and have not really altered the basic principle of my workouts for the last 5-6 years and have constantly made slow and steady gains in both strength and size.

even coming back from serious injury this year i am using a routine that seems to work well for me and is packing the mass and strength back nicely.

i am back to over 17 1/2 stone and have been as heavy as over 18. not to shabby for someone who started at 10st

this is a 4 day per week routine but cut it to 3 if you wish,

day 1
chest
flat bench x 2 sets
incline bench x 2
dips 1 or 2

biceps
barbell curl with oly bar x2
dumbell or preacher x 2

day 2
back
deadlifts x 2
weighted chins x 2
rows barbell x 2
(sometimes a couple of shrugs)

day 3
delts
military press x 2
1 or 2 sets dumbell press
1 set heavy single lateral raise(this is not required if you dont want)

triceps
french press x 2
close grip or dips x 2

day 4
legs
squats either front or regular x 3
1 back off set high reps still relatively heavy

leg press x 1 set (not required if you feel you have killed legs on squat)

stiff leg dead or leg curl if back hasnt recovered from deads x 3 sets

calves seated or standing rasises 3-4 sets

most sets are between 5-8 reps
thats it takes about 50mins and most bodyparts are 6 sets or less sometimes arms i dont even bother with.

2 factors that keep me gaining are
1. constantly pushing intensity in terms of weight and or reps
2. a calorie and protein rich diet

proper food not protein drinks and MRP's. whole eggs chicken loads of beef and milk
#1

9 Replies Related Threads

    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: bigmacs mass builder 2003/12/07 21:36:31 (permalink)
    Good over all post. That's a great routine for begginers to who want to start adapting themselves more into heavy lifts such as 5x5 or progressive singles. A routine like this would be good for the first 6 months of a begginer before they move on to west side or 5x5, or even stay with this if they like, because it's obviously effectively used by expirienced weight lifters as well.
    #2
    Genon
    Universe Member
    • Total Posts : 310
    • Reward points: 5793
    • Joined: 2003/04/05 18:48:57
    • Location: Vegas Nevada
    • Status: offline
    RE: bigmacs mass builder 2003/12/07 21:37:50 (permalink)
    But I'd switch days 4 and 2. I just don't like the ideas of biceps being worked the day before or after back.
    #3
    KHAN2
    New Member
    • Total Posts : 93
    • Reward points: 7653
    • Joined: 2002/01/18 13:39:43
    • Location: United Kingdom
    • Status: offline
    RE: bigmacs mass builder 2003/12/07 21:39:25 (permalink)
    Good post Bigmac,

    pretty much to what I will be doing for the next 3 months, before I go on gear..

    #4
    bigmac
    Pro-Member
    • Total Posts : 1189
    • Reward points: 9711
    • Joined: 2001/10/28 17:32:32
    • Location: United Kingdom
    • Status: offline
    RE: bigmacs mass builder 2003/12/07 22:06:19 (permalink)
    i can understand why you would switch bicep training and thats fine i find only chins seem to hit my bi's with any real force and due to the fact i only do 2 sets they are not normally affected.

    there is no need to stick to a routine like this just for a couple of months the basics are so adaptable they can last for ever
    #5
    bluenun
    Universe Member
    • Total Posts : 288
    • Reward points: 10026
    • Joined: 2002/02/05 20:57:40
    • Location: England
    • Status: offline
    RE: bigmacs mass builder 2003/12/08 19:24:09 (permalink)
    That's a lot of weight you put on Bigmac.

    What was your serious injury?

    I'm guessing back day (if you don't do shrugs) would only take you about 25 minutes to complete?

    Do you count calories or guess/judge?

    What are your stats if you don't mind me asking?
    #6
    bigmac
    Pro-Member
    • Total Posts : 1189
    • Reward points: 9711
    • Joined: 2001/10/28 17:32:32
    • Location: United Kingdom
    • Status: offline
    RE: bigmacs mass builder 2003/12/08 20:48:42 (permalink)
    blue nun no probs mate..hernia was out for a good 16 weeks and before that i tore my shoulder benching.

    i dont count calories but i try to eat 60gr of protein for 6 meals a day. usually get around 400gr of protein per day.

    stats are 29yrs old
    training 10+ years
    5 foot 8"
    BF about 15% (dont worry to much, ill never compete and prefer being a power bodybuilder

    poundages
    squats 240kgx5
    front squat 165kgx5
    bench 190kgx3 (shoulder gives out quick)
    deads 240x2
    shoulder press 140kg on smith machine 140lb dbell press

    love training heavy and basic.

    in terms of back day it can still take 45 mins cause i find i spend a good 5 mins between deads
    #7
    bigmac
    Pro-Member
    • Total Posts : 1189
    • Reward points: 9711
    • Joined: 2001/10/28 17:32:32
    • Location: United Kingdom
    • Status: offline
    RE: bigmacs mass builder 2003/12/08 20:50:38 (permalink)
    oh yeah cardio varies between getting dressed and walking to the kitchen to cook again.
    #8
    TonyStarks
    Pro-Member
    • Total Posts : 2100
    • Reward points: 11188
    • Joined: 2001/12/09 00:40:43
    • Location: East Sussex via East London
    • Status: offline
    RE: bigmacs mass builder 2003/12/08 23:25:30 (permalink)
    Hello mate, thanks for sharing your routine with us - looks fine to me and obviously worked well for you!

    Good to see you posting a bit more regularly again
    #9
    bigmac
    Pro-Member
    • Total Posts : 1189
    • Reward points: 9711
    • Joined: 2001/10/28 17:32:32
    • Location: United Kingdom
    • Status: offline
    RE: bigmacs mass builder 2003/12/09 08:37:14 (permalink)
    cheers tony i finally have broadband up and running. i was on dial up and it was just terrible(for me anyway) i dont know why but somedays it just would take forever to load a single page and then it would time out.
    #10
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5