You best ever mass building routine.....but keeping it lean

[gettingthere]

Im putting this in here, because a lot of guys hang out in this section, and dont really bother with the workout section.

I know there is a lot on building mass through the search menu, but im a lazy ass and really want to build this routine around myself and have confidence with it.

My goal here is to build some good size in my arms, shoulders, traps.....basically everywhere obviously. Whilst building size i will still be keeping a cardio scheme to get keep dropping body fat and getting the most from a clean diet and hard work.

Im available to train as many days of the week as possible, as i said, there is going to be hard work involved.

Questions:
What rep range would you advise for building some size?? strength to me is okay, i prefer having the size. Prefer people looking at me (vain but i dont care). I was thinking keeping all sets in the 6-10 range and not straying from that?

Basically im asking, what worked for you and have any of you got that workout saved that you could post up here for me to take a look at

[Twist]

Rotate through a program. The start of 80% of my programs is heavy, 2-4 rep range - if you can do 6 up the weight. 3-4weeks later I increase rep range to 6-8 - if you can do 10 up the weight. Then 10-12, and finally 12-16.

Legs I do the same but start with compounds at 6-8 and others at 8-12 progressing all the way to 25 or so. I find legs do well with higher rep ranges

[gettingthere]

Thinking about going with this, let me know what you guys would change and what you think


Monday - Chest + Triceps
Flat Bench press Sets 3 Rep Range 6-8
Incline DB Press Sets 3 Reps 6-8
Flat DB Flys Sets 3 Reps 6-10
Lying chest extension Sets 2 Reps 10

Lying Skull crushers Sets 3 Reps 6-8
Close Grip Bench Press Sets 2 Reps 6-8
Cable straight bar push down Sets 3 Reps 6-8

Wednesday - Shoulders
Seated Bar Press Sets 3 Reps 6-8
Side Laterals Sets 2 Reps 6-8
Upright Rows Sets 3 Reps 6-8
Shrugs Sets 4 Reps 6-8

Friday - Back + Bi's
Chins Sets 2 Reps As many as possible
Deadlift Sets 3 Reps 4-10
Lat pull down to chest Sets 2 Reps 6-8
Lat pull down behind neck Sets 2 Reps 6-8
Close Grip cable row Sets 3 Reps 6-8

Standing Barbell curls, strict form Sets 3 Reps 6-10
Standing EZ Bar, close grip Sets 3 Reps 6-10
Incline DB Curls Sets 2 Reps 6-8

Sunday - Legs
Squats Sets 3 Reps 6-8
Leg Press Sets 2 Reps 10-12
Leg Curls Sets 2 Reps 10-12

[awms]

It depends if your natural or not?

If not keep it simple and switch up your rep range ever 3-4 weeks. deep squats, deadlifts, pullups, bench press ect ect...always aim to do atleast 1 more rep every workout or add more weight...Once you cant do that switch up your rep range from high to low or low to high.

[awms]

5 x 5 program is a great program if you starting out or newer

[zabster151]

5x5 for mass 4x8 for mass + stamina and agility 4x16 for getting riped lean but not mass strength.
also why no tuesday remember it goes push pull so if Monday you push something that means Tuesday you can pull weight iE: back workouts

try this monday chest tryceps
flat 4x8
incline4x8
flys 4x12
dumbell extentions
cables trycep push downs
cables to chisle the chest

tuesday back/abs
bentover rows 4x8
dead lifts 4x8 depending on what you want mass or trim
dumbell pulls 4x8
pull ups 5x however many you can do

wed break day

thursday shoulders bye and traps

dumbell shoulder press
front and side shoulder raises
curls dumbell
straight bar curls
hanging curls
mix them up

friday leg day

squats 4x8 heavy
dumbell lunges with good weight
leg machines Calv raises

this is just something quick. i saw the breaks you were taking and you could be working out. you can get great mass out of 4x8 you just have to push yourself.

[FireGuy]

^^Whats your reasoning behind doing reps in the 16 range to get ripped and lean?

[Gaspari1255]

^^Whats your reasoning behind doing reps in the 16 range to get ripped and lean?

I never understood that shit either and it seems to be a phenomenon everywhere I go. Being lean is about your diet, not training. I keep my rep ranges the same for whatever it is that I am doing (bulking, cutting, recomp, w.e) I hear so many idiots in my gym say: "If you wanna get shredded, you have to do high reps, drop sets, super sets, etc...."


Oh really...WHY

[FireGuy]

^^My thoughts as well but am always open to listening to someones reasoning as to why they do things.

[BG]

^^My thoughts as well but am always open to listening to someones reasoning as to why they do things.

At times its amusing to say the least....

[MBMETC]

I think the reasoning is burn out the muscle, I dunno if I can do 16 reps I ain't lifting..

[FireGuy]

I don't have a problem with the 16 reps, I actually prefer the 8-15 rep range and will often go to 20 reps on leg movements. I just think people that raise their rep range because they think it will make them more cut are misguided.

[Gaspari1255]

I don't have a problem with the 16 reps, I actually prefer the 8-15 rep range and will often go to 20 reps on leg movements. I just think people that raise their rep range because they think it will make them more cut are misguided.

Yes. This is on par with the guys who tell you that you HAVE to do some cable movements or flies for chest, to bring out the definition...or else you won't lean out. This is one of my biggest pet peeves.

[scotty51312]

^^Just my opinion i would think that better growth would come from a mix between the two, Hitting high weight low reps to work the fast twich, then low weight high rep to hit the intermediate twitch.

Someone let me know if that seems misguided

[gbrice75]

Getting back on track to the point of the OP - imho it makes sense to work in a number of different rep ranges for a well rounded routine. The routine i've been running for the past 3 months has me working in the 8-12 range one week, 4-7 the next, and so on. IMO you are short changing yourself to constantly stick within the confines of a small range. You are also making it easier for your body to adapt to what you're doing. Changing rep ranges mixes things up and keeps it from getting stale, both physically and psychologically. My .02