Advice on routine!!

[Hulking2016]

My primary goal is to build mass ( like everyone else haha) and im lost for a routine. I know that my nutrition is the primary source of the results but i dont have a good routine. i feel lost in the gym and like Louie Simmons said "if you don't got a plan, you plan to fail" so i need a plan ASAP!!!

[Schwarzenegger]

My primary goal is to build mass ( like everyone else haha) and im lost for a routine. I know that my nutrition is the primary source of the results but i dont have a good routine. i feel lost in the gym and like Louie Simmons said "if you don't got a plan, you plan to fail" so i need a plan ASAP!!!

One body part/day once a week. Averaging 4/5 exercise per body part.

For example

Monday - legs
Tues - chest
Wed - back
Thurs - off
Friday - shoulders
Sat - arms
Sun - off

For a more specific routine of exercises,check out abcbodybuilding.c o m under article topic index

[hellomycognomen]

Read the threads marked as IMPORTANT.

They have very good information to answer most of your questions.

There are hundreds of ways to mix and match, just pick one, stick with it, and do it with intensity.

-Cheers

Here is a link to routines:

http://forums.steroid.com/lifting-te...echniques.html

[Hrothgar]

A lot of people seem to like PHAT.

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

[30blue03]

When I was a college athlete the biggest mistake I made when attempting to build mass was I thought I needed to do every exercise in the book. I was in the gym for 2 hours, eating plenty, and not putting on weight I didn't allow my body to build mass. To gain mass you need to eat a shit load, if your training hard and have a high BMR you may need 5000 calories/day. Also you can't over work, focus on your main lifts (deads, squats, bench, cleans, BB press, BB rows, straight leg deads) auxillary lifts should be limited, warm-up workout cool down should all be accomplished within one hour, lift 4 days a week with 2 cardio days a week, and one rest day a week.

[hellomycognomen]

When I was a college athlete the biggest mistake I made when attempting to build mass was I thought I needed to do every exercise in the book. I was in the gym for 2 hours, eating plenty, and not putting on weight I didn't allow my body to build mass. To gain mass you need to eat a shit load, if your training hard and have a high BMR you may need 5000 calories/day. Also you can't over work, focus on your main lifts (deads, squats, bench, cleans, BB press, BB rows, straight leg deads) auxillary lifts should be limited, warm-up workout cool down should all be accomplished within one hour, lift 4 days a week with 2 cardio days a week, and one rest day a week.

I would have to disagree with you.

Depending on age and training experience 3-500 calories above your maintenance level is enough.

Unless you are a heavy weight pro, 5000cal/day is just insane.

Additionally one should aim to build symmetry in all body parts, major and minor groups.

Best way to build muscle is intensity, ie going to failure. I love drop sets to reach maximum stimulation.

[Docd187123]

I would have to disagree with you.

Depending on age and training experience 3-500 calories above your maintenance level is enough.

Unless you are a heavy weight pro, 5000cal/day is just insane.

Additionally one should aim to build symmetry in all body parts, major and minor groups.

Best way to build muscle is intensity, ie going to failure. I love drop sets to reach maximum stimulation.

I don't think 5000cals is insane so much. I stalled at gaining weight at ~4600calories. For reference, at the time I was 28, 5'10", and at 218-220lbs (not particularly lean). Mainly due to my physical job I admit but I called it quits after 3wks with no weight gain at about 4600calories.

I also believe for maximum stimulation intensity as defined by a percentage of 1RM is more important than training g to failure. You could train to failure at 20rep squats but those won't do too much for growth or strength bc of the relatively low intensity. On the other hand, lifting at intensities of >~80-85% will recruit more muscle fibers than just training to parallel. Another thing to take Into account is power/speed production. Speed sets, dynamic days, the Olympic lifts all train for maximal power power production. The faster the acceleration of the bar through it's ROM the more the power produced. Training at high speeds/high power has effects that trickle down to slower speeds bc of the way and order msucle fibers must work. Training slower does not have that same effect on training faster though.

Optimally though for mass specific goals, you'd probably be best utilizing all the principles instread of sticking to just one.

[30blue03]

I think docd is right, 5000 calories is far from insane depending on BMR, training intensity, volume, current height and weight, etc. Training to fatigue or using drop sets is not necessarily the best way to gain mass or strength, but it is the best way to build muscular endurance. The best I found was about 75%-80% intensity 5 sets of 8-10 for volume regarding your core lifts. Normal tempo with the exception of your Olympic style lifts. Your aux lifts 3x8 When building mass you also want to make sure you aren't wasting your calories/energy on to many auxillary lifts. Building symmetry is important but he is specifically in a mass building phase. After he achieves the mass he is looking at he can pin point specific muscles or muscle groups that he wants to balance.

Also mass gaining phases generally work well in a program after a 2 week acclamation phase, followed by 4-6 weeks mass gaining, and then you can further periodize your program based on your needs such as strength, speed, power, definition, endurance, etc.