|10-05-2012, 02:31 AM||#1|
Join Date: Oct 2012
New strength/muscle building routine
Chins or Pulldowns
Bent Over Rows
Each exercise will be for 5 sets of 12,10,8,8,8 reps except for calves do 5 sets of 10-15 reps. Pyramid up on the first two sets then stay at the same weight for the remaining three sets. Take only the 3 work sets to near failure.
Any advice would be appreciated.
|10-05-2012, 07:23 AM||#2|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Note, this is only my opinion. The routine doesn't build the mass, the person builds the mass. 80% of the equation is two factors, eating and sleeping. That said, for a three day routine I favor a fullbody or push/pull/legs routine. You essentially have a push/pull/legs routine set up. Good start. I am not a fan of your rep scheme, but that is just me. If you work hard in the gym, eat big in the kitchen and get enough sleep, you should put on some mass.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
2014 100%RAW American Challenge, May 31, 2014:
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs
Shooting for a 900+ total for next meet. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|10-05-2012, 09:45 AM||#3|
Bearded Beast of Duloc
Welcome to the forum.
I've used a program like this. It certainly can work. Depending on your level you might be better off with an upper/lower split, or something like that. But without knowing more, I'll just post general thoughts.
My main advice is to define a progression scheme going in. You could use the same weight for your 3 working sets, and when you can hit 12 reps with the first set, add weight the next time in the gym. There are many ways to progress. This is merely one option.
My second piece of advice it make sure you have a defined eating plan, or wise eating parameters. Far too many trainees fail by thinking they are eating enough, or eating "healthy", etc.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Last edited by BendtheBar; 10-05-2012 at 09:47 AM.
|10-05-2012, 03:30 PM||#4|
Join Date: Oct 2012
Thanks for the advice and have done some tweaking to the program. Here's the revised routine which will be a 1 on/1 off cycle.
Workout 1- Chest/Back/Shoulders
Side Raises or Upright rows
2-3 sets of 8-12 reps for each exercise except for calves which will be done for 10-15 reps. Sets taken to near failure.
As for diet, I stick to a moderately high protein (1g per pound of lean bodyweight) moderately low carb (1g or lower per pound of bodyweight) and fats are at least at 20 %.
|building, routine, strength or muscle|
|Thread||Thread Starter||Forum||Replies||Last Post|
|Real Results 2 Day Strength And Muscle Building Workout||BendtheBar||Workouts||5||08-18-2013 12:52 AM|
|“The” Big Secret For Building Muscle And Strength||BendtheBar||Muscle Building and Bodybuilding||13||05-31-2013 03:35 AM|
|Best Workout for Muscle & Strength Building?||BendtheBar||Workouts||6||05-16-2013 05:48 PM|
|Bodypart Training and Strength and Muscle Building||BendtheBar||Muscle Building and Bodybuilding||0||06-19-2011 11:00 AM|
|Muscle and Strength Building Myths||BendtheBar||Powerlifting & Strength Training||35||08-22-2010 05:57 PM|
|Thread Tools||Search this Thread|