My mass gaining program
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
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
All listed sets are max sets, done to failure.
What do you think about this?
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?
...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.
This stuff really isn't all that complicated, at least in the initial stages.
Needs more curls.
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:
not this shit again...
mass gaining program...
It's your time to spend as you wish.
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.
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