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,
flat bench x 2 sets
incline bench x 2
dips 1 or 2
barbell curl with oly bar x2
dumbell or preacher x 2
deadlifts x 2
weighted chins x 2
rows barbell x 2
(sometimes a couple of shrugs)
military press x 2
1 or 2 sets dumbell press
1 set heavy single lateral raise(this is not required if you dont want)
french press x 2
close grip or dips x 2
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