Golden routine for mass!

[>Good Luck<]

Hey guys just came across this routine and I think I might start it on Sunday or Monday. Before I commit I'd like to have a bit of feedback and opinions of it. My goal is to gain some good thick mass, and before anyone asks, my diet is getting closer to where it needs to be. I've spent the last few months adjusting and increasing my intake steadily to hit the 3500cal goal@ 40/40/20 ratio of carb protein and fat respectively.

Right now I stand at 152lbs and I've leaned out quite a bit. After a good workout, behind all my hair I can see the top of my abs. They're almost ready to show, so bf is around 15% I guess. I'd like to get to 185lbs as soon as possible obviously lol...

So here's what I found and I think it will help yield the mass im after.

Reg Park's Power Training (hope I'm bot breaking rules.. This was not under a copywrite)

Schedule 1 - To be performed 3x/week for 4 weeks then a one-week complete layoff before continuing onto Schedule 2

Back Squat - 5×5 (increasing weight each set - max full-range weight on 3rd set, 1/2 Squats* on 4th set, 1/4 Squats on 5th set)
Bench Press - 5×5
Power Clean - 8×2 (working up to max weight)
Press Behind-Neck - 5×5
Barbell Curl - 3×5 strict, add 20-30lbs then 2×5 cheat curls

Once a week, on a day by itself: Deadlift - working up in singles to a top weight.

*Also, it's important to note that Park and others of his day did Olympic Weightlifting style deep Squats. What he called 1/2 Squats are roughly what most people would consider Parallel Squats today.

Schedule 2 - To be performed 3x/week for 4 weeks.

Front Squat - 5×5
Clean and Press - warm-up 2 sets of 2, 5×2 stabilizing sets. Optional: Perform 2 more sets of 3 Push Jerks on days you feel strong.
Upright Row (slightly wider than shoulder-width grip) - 5×5
Parallel Bar Dips - 5×8
Dumbbell Curls - 5×5

Once a week, on a day by itself: Deadlift - working up in singles to a top weight

I don't plan to change this at all ... Unless I receive some good feedback with some intelligent support. (was that a nice way of saying no bro-science?)

Perhaps the Turkish juicer is around? Always good learning when he's responding

[>Good Luck<]

So far so good. If everyone who has viewed it hasn't said anything, it must be untouchable

[>Good Luck<]

Bump it up

[>Good Luck<]

Well this thread is pretty quiet, so in order to keep it afloat and contribute to the community- I am going to do a mini-log. This mini-log doesn't quite for into the "members experiences" section because it isn't pictures and it isn't a cycle results since I'm not on juice... Yet...

Another reason why I want to make this a mini-log is because I continuously read up on routines and rarely find it to have any reputation other than from the site/magizine/etc where it is found. Lastly, I don't like these comprehensive, elaborate, 6-hours to complete routines created by broscience ...

[ghettoboyd]

i dont like routines like this...if you want gain mass then id suggest more volume and do like a four day split(bbing style) and work every body part hard...the reg park routien looks to be all about strength wich dosent always equate to size in my opinion due to the lack of volume...if you want to look more like a bodybuilder you need to train like one imho....good luck...

[>Good Luck<]

Monday July 9th Day 1 - Reg Park's (Arnold's mentor) power routine

Monday was the beginning of this routine. Before this routine I was nursing a shoulder strain for a while, so not working as hard but still going strong... I had a workout partner and he also jumped in on the routine.

I had a little difficulty wit 1 witch was the power clean. It will take some practice to do that one right. Other than that the routine was enjoyable and I worked up a good sweat. Today is Tuesday and I definitely feel it all over. Glutes, hams, quads especially. Upper body is not far behind. Looking forward to tomorrow's workout, and tonight's sleep

[>Good Luck<]

i dont like routines like this...if you want gain mass then id suggest more volume and do like a four day split(bbing style) and work every body part hard...the reg park routien looks to be all about strength wich dosent always equate to size in my opinion due to the lack of volume...if you want to look more like a bodybuilder you need to train like one imho....good luck...

Hey I appreciate the advice, and I truly believe I am working my way towards that style of training. I am looking to gain mass but it is very important to me that I grow as evenly as possible and don't get to strong in any one area without the other. I found this routine to be pretty spread out with some good compound exercises. I will sculpt the muscle I gain when the muscle is a reasonable size. For example, I'm able to curl 100lbs x5 barbell, but my bench is a only at 185lbs x 5. I can only do 5-10 chinups or 165 on the pulldown. And my shoulder press is only at 55lbs dumbbells I don't want to be one of those guys with big arms and no chest/back. When I do isolations, certain body parts have been excelling while others are staying still...

If you don't think this will help I guess I will have to start back at the drawing board, but in the mean time I'll keep this going for the structure it gives my workout. Thanks again

[ghettoboyd]

Hey I appreciate the advice, and I truly believe I am working my way towards that style of training. I am looking to gain mass but it is very important to me that I grow as evenly as possible and don't get to strong in any one area without the other. I found this routine to be pretty spread out with some good compound exercises. I will sculpt the muscle I gain when the muscle is a reasonable size. For example, I'm able to curl 100lbs x5 barbell, but my bench is a only at 185lbs x 5. I can only do 5-10 chinups or 165 on the pulldown. And my shoulder press is only at 55lbs dumbbells I don't want to be one of those guys with big arms and no chest/back. When I do isolations, certain body parts have been excelling while others are staying still...

If you don't think this will help I guess I will have to start back at the drawing board, but in the mean time I'll keep this going for the structure it gives my workout. Thanks again

no bro that routien will work for you as you are in need of strength gains right now so stick to your plan as your jazzed about it and thats whats important really....

[DeadlyD]

Ya stick with it for a while then switch it up again!

[jsn23]

Hey guys just came across this routine and I think I might start it on Sunday or Monday. Before I commit I'd like to have a bit of feedback and opinions of it. My goal is to gain some good thick mass, and before anyone asks, my diet is getting closer to where it needs to be. I've spent the last few months adjusting and increasing my intake steadily to hit the 3500cal goal@ 40/40/20 ratio of carb protein and fat respectively.

Right now I stand at 152lbs and I've leaned out quite a bit. After a good workout, behind all my hair I can see the top of my abs. They're almost ready to show, so bf is around 15% I guess. I'd like to get to 185lbs as soon as possible obviously lol...

So here's what I found and I think it will help yield the mass im after.

Reg Park's Power Training (hope I'm bot breaking rules.. This was not under a copywrite)

Schedule 1 - To be performed 3x/week for 4 weeks then a one-week complete layoff before continuing onto Schedule 2

Back Squat - 5×5 (increasing weight each set - max full-range weight on 3rd set, 1/2 Squats* on 4th set, 1/4 Squats on 5th set)
Bench Press - 5×5
Power Clean - 8×2 (working up to max weight)
Press Behind-Neck - 5×5
Barbell Curl - 3×5 strict, add 20-30lbs then 2×5 cheat curls

Once a week, on a day by itself: Deadlift - working up in singles to a top weight.

*Also, it's important to note that Park and others of his day did Olympic Weightlifting style deep Squats. What he called 1/2 Squats are roughly what most people would consider Parallel Squats today.

Schedule 2 - To be performed 3x/week for 4 weeks.

Front Squat - 5×5
Clean and Press - warm-up 2 sets of 2, 5×2 stabilizing sets. Optional: Perform 2 more sets of 3 Push Jerks on days you feel strong.
Upright Row (slightly wider than shoulder-width grip) - 5×5
Parallel Bar Dips - 5×8
Dumbbell Curls - 5×5

Once a week, on a day by itself: Deadlift - working up in singles to a top weight

I don't plan to change this at all ... Unless I receive some good feedback with some intelligent support. (was that a nice way of saying no bro-science?)

Perhaps the Turkish juicer is around? Always good learning when he's responding

so is this more or less the 5x5 program? i mean it seems sweet, makes sense

[SportbikerKid]

I like how the routine is strength-oriented. Thats really the only way to go if you're natty. From what i've seen, the traditional BB'r split that was mentioned above only gives good result on gear.

Couple a strength routine with a bulking diet, and you'll see mass gains like crazy. At this point, you should mostly just be interested in increasing your lifts as quickly as possible. Anyways, i'm interested to see how it goes for you. I'll be following this thread

[>Good Luck<]

so is this more or less the 5x5 program? i mean it seems sweet, makes sense

Yea I've been trying to learn this 5x5 method. I like it even without isolation exercises.

[>Good Luck<]

Couple a strength routine with a bulking diet, and you'll see mass gains like crazy. At this point, you should mostly just be interested in increasing your lifts as quickly as possible. Anyways, i'm interested to see how it goes for you. I'll be following this thread

I agree! At least I think I agree. I want to increase my lifts ASAP but don't want to damage tendons by cycling hard and growing to quick. This routine leaves me feeling spent

[>Good Luck<]

I didn't post up on Wednesday or Friday, but to catch up, this routine is hot like fire! It's getting my bpm up because I keep a good pace. I sweat like a pig and pump up well by the end of the day. I'd like to see more tricep work but I guess it's in there