10 replies to this topic

[toltec]

I am 6'5 200lbs, an Ectomorph. I am starting a cycle in December. My goal is to gain muslce and mass, as much as I can. I am cutting out all cardio and want to develop a work out routine that's short and sweet, one that's a mass builder.

Any advice on how to develop my weekly routine. I've been thinking about splitting it up into four days a week. Like this:

Monday: Chest
Tuesday: Biceps/Arms
Wednesday: Rest
Thursday: Triceps
Friday: Shoulders/Back
Sat: Legs/Abs
Sun: Rest


How does that sound as a weekly break down? Any advice on the type of exercises I should definitely put into my routine to build bulk? Any advice on the reps and sets? I have a fairly solid idea, yet I am hoping to get a few other's opinions before drawing up my entire routine for my cycle.

Thanks a lot for your help.


T

[MissKBuff]

I think it sounds like you've definitely got a solid idea. I came across a routine that was done by Nathan Underhill, it was a 12 week bulking routine, and I thought the results were great!

These are the results after the first 4 weeks:

Arms + 3/8 inch
Chest + 1/2 inch
Quads + 1/2 inch
calves + 1/4 inch
Weight + 8 lbs

These are the results after the full 12 weeks:

Arms + 3/4 inch
Chest + 1 1/4 inch
Legs + 1 inch
Calves + 1/2 inch
Weight + 16 lbs.

The full plan is here: http://www.teenbodybuilding.com/nathan15.htm

Here is an old school example of a bulking routine

Monday
Stiff Legged Deadlifts - 1 max set of 20
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday
Bench Press - 5 sets of 5
Traditional Deadlifts - 1 set of 20 (The "1 set of 20" is a breathing set. Meaning, you choose a weight you can do about 10 reps nonstop with. Then you rest the weight on the floor, DO NOT take your hands off the bar, take a couple of breaths (no more than a 3 second rest) and grind out 1-3 more reps. Repeat until you hit 20.
Keep in mind (obviously) to NEVER compromise form!!! If your form suffers, lighten the weight.
Standing Calf Raise - 2 sets of 20

Friday
Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with Weight from Monday

Diet: Follow a 20 calories per pound of bodyweight (ie: 200 pound man takes in 4,000 calories) with a 40/30/30 split of Carbs/Protein/Fat. You might be restricting your gains by not upping your calories. To LOSE FAT, take in anywhere form 12-15 calories. The workout shouldn't take any longer than 35-45 minutes to complete.

INTENSITY is the key for this routine. Each working set leaves me drained, somewhat light headed from the exertion, and breathing heavy. Rest no more than 2-3 minutes between working sets. Have a spotter if at all possible. Never risk your safety.

I myself, really believe that training one set to absolute failure, and allowing a decent enough rest time in between is the best way to build size...and it completely prevents over-training.

Good luck, and be sure to post your progress!

MK

[deadweight]

If you want to gain mass and a rotuine that short and sweet then you MUST train in the basic ways......
monday
flat bench 10 sets of 6 to 8 reps
bent over rolls 5 sets or 6 to 8 reps
shoulder press behide neck 5 sets of 6 to 8 reps
tues off
wensday
squats 8sets of 6 to 8 reps
leg curls-5 sets of 10
barbell stright arm pull overs 5 sets of 6 to 8 reps
thrusday off
Firday
barbell curls 8 sets of 6 to 8 res
tricept extention(barbell) 10 sets of 6 to 8 reps
power cleans 5 sets of 6 to 8 reps
saturday off sunday off.

The key to gaining muscle mass is to train with the barbell..Nothing eles is gonna build you better then that...And also note Basic movements are the key to building muscle...This routine is as basic as you can get and also this routine you are working all major muscle groups and your getting enough rest days to heal....No secoundary work is nessary wile building thick muscle.... After 8 weeks swich up routine.Happy building bro....dw

[MissKBuff]

If you want to gain mass and a rotuine that short and sweet then you MUST train in the basic ways......
monday
flat bench 10 sets of 6 to 8 reps
bent over rolls 5 sets or 6 to 8 reps
shoulder press behide neck 5 sets of 6 to 8 reps
tues off
wensday
squats 8sets of 6 to 8 reps
leg curls-5 sets of 10
barbell stright arm pull overs 5 sets of 6 to 8 reps
thrusday off
Firday
barbell curls 8 sets of 6 to 8 res
tricept extention(barbell) 10 sets of 6 to 8 reps
power cleans 5 sets of 6 to 8 reps
saturday off sunday off.

The key to gaining muscle mass is to train with the barbell..Nothing eles is gonna build you better then that...And also note Basic movements are the key to building muscle...This routine is as basic as you can get and also this routine you are working all major muscle groups and your getting enough rest days to heal....No secoundary work is nessary wile building thick muscle.... After 8 weeks swich up routine.Happy building bro....dw

AGREED! Tha basics is always the best place to be, and the barbell is definitely great...dumbells, barbells, can't go wrong!

[Streetdawg]

I agree with DW on the basic barbell work............ keep it simple.......... with the basic core movements all in there. Squats/Deadlifts/Bench/shrugs/rows/sh press/ etc all with the barbell.

you dont have to do alot of fancy detail work on arms and shoulders or work with machines to build initial size & strength.

eat/sleep/train/ repeat....... be sure to get enough protein & sleep which will work almost every time.

SD

[Anabolic Beast]

The workout you listed is a 5 day split, not a 4 day split. Nothing wrong with the 5 day split, just pointing it out. Just stick to basic movements. Some have suggested that you stick to barbells, seriously it really dosen't matter whether you use barbells or dumbells. The body responds to stimulus and as long as you stick to basic compound movements using heavy weight and don't overtrain you'll grow. That is if you are ingesting enough protein and calories for growth. Streetdawg said "eat/sleep/train/repeat", that is exactly what you need to do and in that order. Eating is the most important aspect of a mass building cycle. Food is the most anabolic substance on earth and you need to consume large quantites of real food. If you want to become a 250lb man, then you need to eat like a 250lb man. Protein drinks are ok as a supplement, but I believe most of your protein should come from whole foods. Bottom line is consume enough protein and calories and you'll get bigger.

[Darkhrse99]

Food is the most anabolic substance on earth and you need to consume large quantites of real food. If you want to become a 250lb man, then you need to eat like a 250lb man. Protein drinks are ok as a supplement, but I believe most of your protein should come from whole foods. Bottom line is consume enough protein and calories and you'll get bigger.

This is so true. I used to train day after day with little gain over a year. I didn't realize the importance of food was until my mid- 20's. Now I can actually see a difference when I eat properly and train hard.

[MissKBuff]

I agree with DW on the basic barbell work............ keep it simple.......... with the basic core movements all in there. Squats/Deadlifts/Bench/shrugs/rows/sh press/ etc all with the barbell.

you dont have to do alot of fancy detail work on arms and shoulders or work with machines to build initial size & strength.

eat/sleep/train/ repeat....... be sure to get enough protein & sleep which will work almost every time.

SD

Totally agree with this last statement, you aren't getting anywhere without enough protein and sleep!

[toltec]

Thanks guys. Yeah, I am defintely convinced of the power of eating, eating, and more eating. That's exactly what I am going to have to do. I will be documenting every calorie and eating large amounts of food.
I have huge amounts of chicken, moose, deer, salmon, and halibut. I will eat meals at least every three hours. I will also be drinking ON protein shakes three times a day, morning, afterworkout, before bed.
Eat, eat, more eat. I will also seriously attempt to get 8/10 hours of sleep a night.

I plan on short 45 minute / hour workouts four times a week with three days rest on intervals.

I am taking it dead serious this go around.

[MissKBuff]

I think that plan sounds great! Recepie for success right there

Don't forget to post up your progress!