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  1. #1
    tapout417 is offline Junior Member
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    Apr 2011
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    I would like some help with a hard core mass program. examples anyone?

    I've been training for a lil over ten years now. New to the forum. Im 29 6'0 tall 190lbs 12% bf.
    About to start my 5th cycle. I have always got pretty good gains and mass but just not what I'm looking for. With my work ethics I belive I have much more potential. Problem is I don't have a traing partner so I'm probly not pushing the poundage I should be or getting those extra reps I strive for. And like we all know its easy to fall into a repetitive routine. So without going into to much detail. Im hitting
    M- CHEST
    T- BACK- TRAPS
    W-LEGS- CALFS
    TH- SHOULDERS- TRAPS
    F-ARMS
    If anyone has examples or an point in a direction for mass routines it would be appreciated

  2. #2
    BgMc31's Avatar
    BgMc31 is offline Anabolic Member
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    Aug 2005
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    3,855
    Mass routines consist of more compound movements. You don't need to break them down in a typical bodybuilder routine. Look into either the Juggernaut method, Wendler's 5/3/1, or the classic 5x5 routine. All of these, if done, properly, will put some serious poundages on your frame. I've used these routines on a variety of athletes (high school, college, and pro football players), with tremendous results.

  3. #3
    tapout417 is offline Junior Member
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    Looking into them now thanks

  4. #4
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Definitley give the 5X5's a try on all your big lifts/ Bench, squat, deads, weighted pull ups, Stay away from sculpting excersises like doing 3 different types of curls IMO isnt what you need to gain mass. Mass is also very diet dependent. 5 cycles in at 190 to me says youre not keeping your gains
    Last edited by scotty51312; 04-18-2011 at 07:32 PM.

  5. #5
    tapout417 is offline Junior Member
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    Apr 2011
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    Ok scotty I see you posted in 2 of my threads both saying something about my diet. I eat and eat and eat to just maintain 190. But im going to take your advice and head to the diet section. Also im incorporating the 5x5 into my routine

  6. #6
    t-gunz's Avatar
    t-gunz is offline MONITOR~ ~ RIP ~ Gone never Forgotten
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    5 x5 is the shizzle on it now. 4 days a week whilst cutting. and gaining strength

  7. #7
    gthom47 is offline Associate Member
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    Apr 2011
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    311
    personally ive been using the 5/3/1 program and i love it. ive noticed a big increase in strength after just the first 4 week cycle of it.

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