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  1. #1
    se11 is offline Associate Member
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    Training for size

    I was wondering if this will be a decent routine to train for mass and size. All sets going 6-8 reps, 3-4 sets. I am not sure if this is the best for developing size.

    LEGS
    Squats
    Leg Press
    Calf Raise

    CHEST
    Widegrip Bench
    Incline Bench
    Dips
    Incline Flyes

    BACK
    Lat Pulldown
    Wide-grip Rows
    One Arm Rows

    SHOULDERS/TRAPS
    Seated Dumbell Press
    Lateral Raises
    Shrugs

    BICEPS
    Barbell Curl
    Seated Hammer Curl
    or Concentration Curl

    TRICEP
    French Press
    Rope Pressdown
    Bar Pressdown

    All sets will be heavy and to failure/almost to failure. How long should I rest between sets?

  2. #2
    Bigpup101's Avatar
    Bigpup101 is offline Senior Member
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    i don't think it's so much the exercises you are doing that determine how much size you develop ( as long as you have the core in there ...squats, deadlifts, benchpress) as it is your rest between sets and ur nutrition PWO

  3. #3
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    the only thing i might add would be for bi's go, put in seated incl d.b curls after b.b's

    put close grip bench before skulls,

    add in bent over b.b rows

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Incorporate a Hamstring movement~
    Why more volume for chest than other bodyparts?
    I would begin with a row/deads on back day.
    I would add another delt movement.
    Rest should be 30s-1.5 minutes to increase muscle size.

  5. #5
    Mass Quest is offline Associate Member
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    definately do deadlifts on back day.

  6. #6
    gio86 is offline Member
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    just one thing....for size you need food. stick to the basics and eat like is your job. 6-8 reps is fine. add some drop set once in a while so you feel the pump. switch everything around such as exercises and days. and if i didnt mention it EAT.
    oh yea EAT again.
    peace

  7. #7
    znak's Avatar
    znak is offline Senior Member
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    Quote Originally Posted by gio86
    stick to the basics and eat like is your job.
    If you want mass, GIO gave you the best and only advice you need.

    HEAVY, BASIC, EAT

    I like that-- eat like it is your job. He's right, but eat clean.

  8. #8
    dingobite's Avatar
    dingobite is offline Associate Member
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    You also may be doing to many sets i know i dont grow any at all on sets of 12 sometimes i dont even get sore that way. Picking a muscle group and working it till its sore seems to only help me grow any.

    My arms are a major area for me im useually getting a little over two sets to get them to even feel the workout and im getting slow progress but im growing in almost all areas.


    Something like this
    Arms after a pump im at 14 inches mostly there across my tricepts growing.

    Tris
    10 x 4 180lbs or 200lbs pulldown bar
    10 x 4 160lbs I stopped doing for upper tris
    __
    40 or so 200lbs upper tris, havent been counting lately ( i need correct names) so i dont sound like a dork

    Bicps

    3 x 7 50lbs
    10 x 4 30lbs till i feel them
    Sometime i do more on the board to wear them out.

    Legs

    3 x 4/5 360lbs Squats on the machine ( i dont need a spotter this way)
    Or
    3 x 4/5 180lbs one legged till failure

    Still i work chest and working on adding more legs workouts.

    Twice a week at the gym and i do warm ups over the weekends at home and a few other excersises.

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