Thread: Evaluate Mass Building Program
03-12-2005, 03:20 PM #1
Evaluate Mass Building Program
I am gonna start a bulking phase of lifting in a week (after spring break) and I wanted somebody to evaluate the validity of what I read in another thread. It said that it is best hit it hard for 3 weeks and take one week off with minimal "stretching exercises" no more than a couple of sets per body part once during that rest week.
I am currently 5'11, 162 lbs and am trying to get up to 175 by May (a month and a half). I think I can reach this by eating right (a lot, 1.5 g protein/lb) and working my pencil legs that I too often neglect. Would this routine of 3 on, 1 off be good to achieve the goals I have in mind?
03-12-2005, 03:27 PM #2
I feel like I have been overtraining, I typically was spending about 2 hours in the gym on days without cardio. I hit each muscle with about 5-6 exercises thinking it was building muscle because I was getting "a good pump" when in reality I was training like somebody would on gear. With this in mind, I feel like this 3 on 1 off would be good.
*Abs everyday at the end of workout for about 20-30 minutes
03-12-2005, 04:20 PM #3
03-12-2005, 04:46 PM #4
are you saying that you feel that 5-6 sets per bodypart is too much???
i do 12-15 per bodypart...
12-15 sets chest, 9-12 sets shoulders, 6-9 sets tris
12-15 sets lats/back, 6-9 sets traps, 6-9 sets bis, 3-4 sets abs
12-15 sets quads, 4 sets hammies, 9 sets calves, 3-4 sets abs
i train 2 days on, 1 off, usually, unless i'm too sore and or tired to workout two days in a row, then i'll take an extra day off, i get into the gym 4-5 times a week for 2 hours and i'm not overtraining...
overtrianing usually goes hand in hand with a poor diet... if you are eating well, you can train harder and longer without overtraining...
i wouldnt do 3 weeks on 1 week off... doesnt make sense to me...
03-12-2005, 06:48 PM #5
5-6 exercises per body part. I do typically 4 or 3 sets per exercise depending on muscle group. So that is more like 15-24 sets per body part.
03-12-2005, 07:27 PM #6
ohhh... then thats too much... id go 12 sets (3 exercises with 4 sets each or 4 exercises with 3 sets each) max per body part (given your weight)... and have strict controlled form... also, every single set you should have a spotter pushing you past failure....
03-13-2005, 04:20 AM #7
Try this dude, im the same stats as you and im stuck at my weight, well i was till i dun this splti :
day 1 - shoulder/tri
day 2 - back/traps
day 3 - off
day 4 - legs / forarms
day 5 - chest/biceps
day 6- off
day 7 - off
03-13-2005, 12:31 PM #8Originally Posted by EcToMoRpHiAn
stats show that its better to go hard for 6-8 weeks then take a week off.
if legs are lagging, start them off on day 1 (or monday)
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