anyone care to help me build a mass building program?

**magicstick2003** · 06-10-2004, 01:16 PM

alright so i think it's about time to change up my normal training routine. I've been doing a lot of thinking and reading and have come tothe conclusion im going to go withthe less is more theory for this next 8 weeks or so to see what the difference (if any) is between this workout and my previous ones.
I'll lay out a plan which i think sounds good enough and you guys can crtique it if you'd care to help me out. I like to work out 5 days a week, usually mon tue, thurs, fri, sat.
so here's my plan
Mon(chest)
DB incline 4 sets 6-8 reps
DB flat bench 3 sets 6-8 reps
Cable flyes 3 sets 6-8 reps
DB flyes 3 sets 6-8 reps
I've also toyed with the idea of DB pullovers but i don;t know how effective those are.

Tue (back)
wide grip pull up 20-30 reps (how many ever sets it takes)
Barbell row 3 sets 6-8 reps
one arm row 3 sets " "
wide grip pull down 3 sets " "
seated row (on the cable machinewith a straight bar... not sure what it's called) 3 sets " "reps
barbell shrug 3 sets (8-10)

Wed- off

Thurs (arms)
straight bar curl 3 sets 6-8
hammer curl 3 sets " "
skull crushers 3 sets " "
pushdown 3 sets " "
concentration curl 3 sets 10 reps
kickbacks 3 sets 8 reps

Fri (shoulders)
DB press 4 sets 6-8
rear raises 3 sets " "
upright rows 3 sets " "
side laterals 3 sets " "
DB shrug 3 sets 6-8

Sat (legs)
squats 3 sets 6-8
leg extension 3 sets 6-10
leg curl 3 sets 6-10
walking lunges 3 sets (apr. 30)
(perhaps throw in some leg press here at the end?)

Let me know of any changes you guys think should be made... i know when i posted before some said i was over traiing but im surious to know how to change it up to prevent this... please fill me in on any changes which should be made
magic

**bubbathegut** · 06-10-2004, 03:33 PM

overall it looks like a great workout routine to me, except i noticed a few things that can be changed. like on back day u are doing pull ups and then doing seated pull downs, which is basically the same thing. DB pullovers are supposed to be good for expanding the rib cage, i have done them in the past, it just takes a while to get the proper form for the best results. on shoulder day i would throw in another pressing movement like military press. oh and dont forget about the calves...good luck..

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:40 PM

Looks good. Pulls up. Try forward grip and another set with reverse grip. Im sure thats what you implied.

Pretty much the same workout I do except for the benching. If I use dumb bells, I dont feel it is necassary to do flies or cable afterwards. I will do dbells for inner chest then straight bar for wide chest.

**bermich** · 06-10-2004, 04:41 PM

Damm. I hope that got my point across

**bubbathegut** · 06-10-2004, 04:45 PM

d nm u are the king of multi posting...lol

**magicstick2003** · 06-10-2004, 05:43 PM

lol **** you bermich i thought i had a bunch of helpful hints but it's just your posts over and over and over and over... lol
thanks for theh elp fellas... yeah i forgot to mention calves but i do do them...