Muscle and Brawn Forums

Muscle and Brawn Forums (http://www.muscleandbrawn.com/forum/index.php)
-   Muscle Building and Bodybuilding (http://www.muscleandbrawn.com/forum/forumdisplay.php?f=37)
-   -   My mass gaining program (http://www.muscleandbrawn.com/forum/showthread.php?t=10279)

fqqs 06-15-2012 09:47 AM

My mass gaining program
 
Monday: Chest

Flat Bench: 4 sets for 6-8 reps.
Incline Dumbbell: 4 sets for 6-8 reps.
2 sets of cable crossovers for 10 reps.
2 sets of pec dec for 10 reps

Tuesday: Back & Biceps

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Wednesday: Off

Thursday: Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Friday: Shoulders & Triceps

Side Laterals: 4 sets for 8-10 reps
Military Press: 4 sets for 4-8 reps
Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps

Weekend: Off




All listed sets are max sets, done to failure.

What do you think about this?

Fazc 06-15-2012 09:51 AM

You've asked pretty much the same question over and over here. Nothing is really changing and you're not really listening to any of the advice, to abbreviate, add more lat work in etc etc so I don't really get what else you want?

Off Road 06-15-2012 09:55 AM

...and this is not the only site he continues to post it on either.

But since he asked, I don't know what place isolation exercises have in a mass gaining program? I'd use big heavy compounds and eat like a starving man. Save the "shaping" exercises for after the mass has been built.

Fazc 06-15-2012 09:59 AM

Quote:

Originally Posted by Off Road (Post 251154)
But since he asked, I don't know what place isolation exercises have in a mass gaining program? I'd use big heavy compounds and eat like a starving man.

Yeah same here. Big compounds as frequently as you can recover from. Eat good food and aim for a little weight gain every couple of weeks.

This stuff really isn't all that complicated, at least in the initial stages.

Hazzard 06-15-2012 01:14 PM

Needs more curls.

BendtheBar 06-15-2012 01:49 PM

Failure is not needed. Streamline, remove most of the isolations, and focus on getting strong. Pull back to 3 training days.

Here's one possible suggestion, out of many:

http://muscleandbrawn.com/forums/wor...tml#post213676

TitanCT 06-15-2012 03:02 PM

not this shit again...

TitanCT 06-15-2012 03:35 PM

mass gaining program...
http://3.bp.blogspot.com/-kgF4KVEc3P...00/buffet4.jpg

glwanabe 06-15-2012 03:40 PM

Quote:

Originally Posted by fqqs (Post 251151)
What do you think about this?

I think you have not spent enough time reading here at MAB.

It's your time to spend as you wish.

bruteforce 06-15-2012 03:41 PM

So Titan, what you're saying is

Heavy ass barbell movements till you can barely move, then a buffet until you can't breath.

As opposed to

Buffet training and a salad.


All times are GMT -5. The time now is 03:42 PM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.