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  1. #1
    NevrSayNevr's Avatar
    NevrSayNevr is offline Associate Member
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    Critique this workout

    I was wondering what anyone thought about this workout for Mass. It is a workout from Dan Gallupo, here it is. Done 2-3 times per week, depending on ability to recover.

    1-2 sets / 20 reps of "Breathing" Squats - immediately go to pullovers after last set.
    1 set / 20 reps of Pullovers
    3 sets / 6-8 reps of Bench presses
    2 sets / a.m.a.p. of wide grip pull-ups
    2 sets / 8-10 reps of Barbell Bent Rows
    2 sets / 8-10 reps of Seated DB Presses
    2 sets / 6-8 reps of Straight BB Curls
    2 sets / 15-20 reps of Standing Calf Raises

  2. #2
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    Anyone? Please , any "serious" input would be appreciated.

  3. #3
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    Hypertrophy is offline Senior Member
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    There are far more productive splits for mass than what you have provided. If you are not a beginner, I would revise your split, so you can can increase your volume per bodypart. The split you have provided would be better suited for strength, however, the reps schemes do not correlate with such a goal!

  4. #4
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    It would work prettty good for a while. Volume isnt a must have(just look at al the people growing off doggcrapp and HIT).

    I would suggest you do the squat last in your workout and one set is more then enough. Belive me if you do a 20 rep breathing squat to the limit you wont have energy for another set or any other exercise. You will be on the ground wanting to get carried home so you can rest your destroyed legs for a month it realy is tremendously heavy.

  5. #5
    NevrSayNevr's Avatar
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    Thanks, I did fail to mention that the workout said to go up 5 pounds every workout for the squats, and they are killer. But I am just getting back into the flow of lifting again, so ALMOST anything I do will produce some results in getting me back to where I was. I give the reason for the layoff in my profile in the new male members forum. Thanks for all the feedback so far.

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    I don't like it at all. Just my personal opinion, but I don't think you can possibly train a muscle group effectively by doing so few reps/sets.

  7. #7
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    It seems to be working, but I catch myself also questioning the effectiveness of such low volume. I figure I will do it till the gains slow down or I question myself enough and change it. I have a program that I did back before the accident and grew alot off of it. I am searching the forums for a good solid mass program. Thanks Again !!!

  8. #8
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    my attitude towards volume vs hit is this. They both work for a while. Switching betwen them is what gives me the best results. There is no wonder workout that will work for eternity. Switching things upp when they stopp working is the best way to go. Dont get caught in something just becasue everyone says that is "the thing" to do. If it doesnt work for you drop it and try something new.

  9. #9
    NevrSayNevr's Avatar
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    Quote Originally Posted by johan
    Dont get caught in something just becasue everyone says that is "the thing" to do. If it doesnt work for you drop it and try something new.
    Now that is some straightforward, Positive advice. Thanks.

  10. #10
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    Kärnfysikern is offline Retired: AR-Hall of Famer
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    btw if I did that workout I would modified it like this and split it into 2 days.

    Day 1
    1 set / 20 reps of Pullovers
    2 sets / wide grip pull-ups
    2 sets / 8-10 reps of Barbell Bent Rows
    2 sets / 8-10 reps of straight legged deadlift
    1-2 sets / 20 reps of "Breathing" Squats

    Day 2
    3 sets / 6-8 reps of Bench presses
    2 sets / 8-10 reps of Seated DB Presses
    2 sets / 6-8 reps of Straight BB Curls
    2 sets / 6-8 reps of skullcrusher
    2 sets / 15-20 reps of Standing Calf Raises

    Also I think you will platue quickly on this layout. If you did it as a 6 split like this and workout 3 days a week.

    Day 1
    1 set / 20 reps of Pullovers
    2 sets / wide grip pull-ups
    2 sets / 8-10 reps of Barbell Bent Rows
    2 sets / 8-10 reps of straight legged deadlift
    1-2 sets / 20 reps of "Breathing" Squats

    Day 2
    3 sets / 6-8 reps of Bench presses
    2 sets / 8-10 reps of Seated DB Presses
    2 sets / 6-8 reps of Straight BB Curls
    2 sets / 6-8 reps of skullcrusher
    2 sets / 15-20 reps of Standing Calf Raises

    Day 3
    2 sets / close grip pull-ups
    2 sets / 8-10 reps of t-bar Rows
    2 sets / 8-10 reps of leg curl
    1-2 sets / 40 reps of legpress

    Day 4
    3 sets / 6-8 reps of incline Bench presses
    2 sets / 8-10 reps of any shoulder machine
    2 sets / 6-8 reps of db Curls
    2 sets / 6-8 reps of overhead db exstension(both hand on db)
    2 sets / 15-20 reps of seated Calf Raises

    Day 5
    2 sets / Medium grip pulldowns
    2 sets / 8-10 reps of db rows
    2 sets / 8-10 reps of one leg squat*
    1-2 sets / 20 reps of breathing hack squat

    Day 2
    3 sets / 6-8 reps of weighted dips
    2 sets / 8-10 reps of standing push press
    2 sets / 6-8 reps of standing cabel curl
    2 sets / 6-8 reps of heavy ass pushdowns
    2 sets / 15-20 reps of calf press in legpress

    * one leg squat. Put a bench behind the smith machine. Stand under the bar like if you are gonna squat. Put one foot behind you on the bench and let it rest there. Put the other foot very far ahead of you and then just squat with that leg. It blasts hams like NO other exercise I have ever tried. Kind of like a lunge. But takes out the other leg completely.

    When you stop gaining strenght in one exercise then switch it to another exercise for that bodypart. be creative and always always try to beat the previous rep number or weight used. I have kind of borrowed alot of ideas from dc training on the layout I presented. Not sure if it will work but that is how I would have done it.

    But I have NO clue what idea behind the first workout is and what the author had in mind so trie the workout you posted and se how far it can take you

  11. #11
    NevrSayNevr's Avatar
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    Thanks Bro, I am currently on this program and have taken measurements from the start, I will let you know how it does when I stop the program. But as I said before I am also gaining back what I previously had before the accident so if I surpass my previous best it would say something about this W/O. Only time and hard work will tell. Will keep ya posted. Thanks for your versions, I will problably start those if this one doesn't pan out.

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