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TID Post up your Best Mass Routine!!!!

JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
5,532
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That's what I want everyone here to do. Post up your favorite Mass routine. Winter is coming and all of us are looking to bulk up. So post up your Routine. And when Spring time comes around, we'll start and the best Cutting routines. Post up

Before every workout, 10 min warm up elliptical I usually train abs in the morning.

Monday Chest:
Bench Press 5 x 6 First: warm up with 135 x 2 225 x1
Barbell Incline 4 x 6 same weight, last set is a drop set to half Movement is slow
Dumbbell Fly's Flat 4 x 8 reps Full range of motion and slow
H.S. Chest press 3 x 8 reps, 1 arm at a time, slow and concentrated.
H.S. Incline Chest press 3 x 8 1 arm at a time, slow and concentrated.

Tuesday Back:
Lat Pull down 5 x 6 slow and I squeeze the back muscles together
H.S. High Row, 4 x 8 1 arm at a time slower movement
H.S. Low Row 4 x 8 1 arm at a time ""
Straight barbell row, 4 x 6
Finish Weighted Pull-ups 3 x 10 reps

Wednesday Shoulders:
Shrugs 6 x 6, 2 warm up sets needed first.
Military Press 4 x 6
Front Raises 3 x 8 reps
Side raises 3 x 8 reps
Rear Delt raises 3 x 8 reps
Rear delt Fly's 3 x 10 reps

Thursday Legs:
Squats. 5 x 6, 2 warm up sets needed first
Leg extension 4 x 8
Leg Curl 4 x 8
Deadlifts 4 x 8 reps
Calves, standing and sitting both 4 x 8

Friday Arms:

Triceps:
Close Grip bench 4 x 6
Skull Crushers 3 sets x 6
Tricep press down 3 x 10
Weighted Dips 2 x 10

Biceps
Bicep curls 4 x 6
Dumbbell conc. curls 4 x 6
Hammer Curls 4 x 8
Cable Curls 2 x 10
 
jandj0821

jandj0821

VIP Member
Jul 7, 2011
2,333
196
Bench
Reps
65% 5
75% 5
85% 5


lat pull down 5*8
incline bench 4*8
Decline bench 4*8
Triceps 6*10

Dead Lift
% max Reps
65% 5
75% 5
85% 5


Stiff legs 5*8
Glute ham raises 5*8
Calves 6*10
Biceps 4*10
abs 6*20

Military Press
% max Reps
65% 5
75% 5
85% 5

SETS
Dips 5*10
Sp. Bench 9*3
DB kroc rows 5*8
military press(70%) 5*5
Triceps 6*10

Squat
% max Reps
65% 5
75% 5
85% 5

Sets/Reps
Hack Squats 4*8
BAND SQUATS 4*8
Back raises 5*10
Calves 6*10
ABS 6
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,641


Workout 1

Decline dbell press
4 x 10, 8, 6

Weighted Dips
4 x 10

Incline Barbell Press
4 x 10

Dumbbell Pullovers
3 x 16

Workout 2

Weighted Wide Grip Chins
4 x 10

BB Row
4 x 10, 8, 6

Reverse Grip Lat Pulldown
4 x 10

Dumbbell Row
4 x 12

Straight Arm Pulldowns
4 x 16

Workout 3

Squats
10 x 10

Romanian Deadlifts (dumbbells)
5 x 10

Walking Dumbbell Lunges
3 x 24 steps

Workout 4

Dumbbell Laterals
4 x 12

Dumbbell Press
4 x 8

Face Pulls
4 x 12

Workout 5

Close Grip Benchpress
4 x 12

Straightbar Pushdowns
4 x 12

Skullcrushers (on a cable)
4 x 12

Standing Hi-Pulley Bicep Curls
4 x 12

Barbell Curls
4 x 12

Incline Hammer Curls
4 x 12

Rinse and Repeat
 
jandj0821

jandj0821

VIP Member
Jul 7, 2011
2,333
196


Workout 1

Decline dbell press
4 x 10, 8, 6

Weighted Dips
4 x 10

Incline Barbell Press
4 x 10

Dumbbell Pullovers
3 x 16

Workout 2

Weighted Wide Grip Chins
4 x 10

BB Row
4 x 10, 8, 6

Reverse Grip Lat Pulldown
4 x 10

Dumbbell Row
4 x 12

Straight Arm Pulldowns
4 x 16

Workout 3

Squats
10 x 10

Romanian Deadlifts (dumbbells)
5 x 10

Walking Dumbbell Lunges
3 x 24 steps

Workout 4

Dumbbell Laterals
4 x 12

Dumbbell Press
4 x 8

Face Pulls
4 x 12

Workout 5

Close Grip Benchpress
4 x 12

Straightbar Pushdowns
4 x 12

Skullcrushers (on a cable)
4 x 12

Standing Hi-Pulley Bicep Curls
4 x 12

Barbell Curls
4 x 12

Incline Hammer Curls
4 x 12

Rinse and Repeat
Do you eat the breast or thighs in between sets?? LOL nice
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
504
12 week Periodization cycle: power and streghth
Weeks 1-6:
(day one)
Deltoids:
Standing one-arm laterals 4 sets of 10 reps ( 45 pounds)
Seated Barbell Press
Week 1: 4 sets 3 reps ( 205) wk 2: 205 4X4/ wk 3 4X5
Wk 4 , 5x5 (205) wks 5/6 , 5 sets 6 reps
Seated bent/rear db laterals 3x 10 ( 55)
Seated 45 pound plate front raise 3 sets of 8-12
Barbell Upright Rows 185 3x 10 reps
Pecs
Incline Barbell 4x20 (225)---
--- Superset with Wide Dips bodyweight 15-20 reps
Cable flyes incline on exercise ball 4x 25 ( 45)
Pec dec 4x 15 (150)
Tris:
Rope push downs 3x 20
One arm cable seated overhead 3x20
(day 2) Quads/Hamms
Single leg extensions 4x10
2/3 Barbell Squat 10,8,6,5,3 add weight EOW
Leg press 10,8,6,6 (945 21plates)
Plate Load single ham curl 4X19 (45)
Reverse Hypers 3X10 (90pounds)
Calves
Standing calf 4x 12-15 (800)
Seated calf 4x 20 (180)
( Day 3 ) Lats Bis
Hypers 3x 25
Barbell Bent Row – wk 1, 4 sets 8 reps 275/ wk 2, 4x 10 275/ wk 3 4x8 295
Wk 4 x10 295/ wk 5 3x 8 (315) / wk 6 3x6 (335)
1 arm dumbbell row 4x8 (150)
Plate Loaded T-Bar 4x8 (270)
Lat Pull downs 4x10 12-15 ( 180)
Bis
Cable curls standing arms behind 3x 15
Barbell curls 3x 12-15
Hammer Curls 4x 15
REST DAYS DAY 4 FIRST WEEK THEN DAYS 4/5 NEXT THEN REPEAT



Weeks 7-12:
(day one)
Deltoids:
seated one-arm laterals 4 sets of 10 reps ( 45 pounds)
Military Barbell Press
Week 1: 4 sets 3 reps wk 2: 4X4/ wk 3 4X5
Wk 4 , 5x5) wks 5/6 , 5 sets 6 reps
Standing One Rope Pulldowns ( rear delts) 4X10
Barbell front raise 3 sets of 8
Cable rope Upright Rows 165 3x 10 reps
Pecs
Incline Barbell 4x20 (225)---
--- Superset with Wide Dips bodyweight 15-20 reps
Standing cable flyes 4x12
Tris:
T bar push downs 3x 20
One arm cable kcibacks 3x20
(day 2) Quads/Hamms
Reverse Lunge 4x 5
2/3 Barbell Squat 10,8,6,5,3 add weight EOW
Overhead /Verticle Leg press 10,8,6,6
Supine leg curl 4X19 (145)
Stiff leg deads 3x20 OR
Seated zercher squats 3x8
Calves
Donkey calf 4x 20-25
One leg calf sled 3x15
Seated calf 4x 20
( Day 3 ) Lats Bis
Hypers 3x 25
Rack Deadlifts – wk 7, 4 sets 4 reps / wk 8, 4x 5 / wk 9 4x6
wk 10 ^ weight 4x5 wk 11/ ^5% 4x6 wk 12 4x8
Low Pulley row 4x8 (350)
Plate loaded row 4x8 (270)
cybex Pull downs 4x10
Bis
BB curls standing 3x 15
Dumbell seated 3x 12-15
Reverse Curls 4x 15
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
My favorite mass routine is upping cals when i hit a plateau. you can grow off low rep heavy weight and can also grow off high rep. calories dictate mass in the end.
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
504
My favorite mass routine is upping cals when i hit a plateau. you can grow off low rep heavy weight and can also grow off high rep. calories dictate mass in the end.
Eating is the cornerstone of it all, So Id have to concurr with Goldy
 
oldschool1967

oldschool1967

VIP Member
Aug 6, 2011
1,649
172
the routine that put the most muscular size on me was madcow 5x5, put 30 solid pounds on in a couple months, i also may add i was depleted, physically and emotionally, i was also in a sever state of ketosis.so, when i started the 5x5(and able to feed myself again) my body was ready for some serious growth.for those who dont know, arthur jones made casey viator drop his weight to 165, then fly to him for the famous/infamous colorado experiment.
 
ritch

ritch

MuscleHead
Dec 4, 2011
869
94
this one I made up myself, brace yourself, it's a long post. Hope a certain guy does not mind, lol, but Clitoris (key word to hold up attention and interest...) But it's great for mass or cut. I train the same way for either purpose... takes a deep breath, here it is with the whole rhyme and reason... one last thing... I now do this but train 1 day on 1 day off...

Day1: back width, quads, calves

Day 2: chest, biceps, abs

Day 3: off

Day 4: Back thickness, hams, calves

Day 5: shoulders, triceps, abs.

Day 6 and 7 off (week end in my case)

Here's what I like about this routine. Back workouts when you do thickness and width are just too much. Leg trainings when you do quads and hams are comprimised as well. Split them up. You may say doing back and legs is too much. But so is a full back or leg workout.

Here you get to target the lats and quads with the attention they deserve. You may have more energy for quads than you think after doing lat width. I do 6 sets and by then, I'm done. I still have energy to train obviously but not for more back however. The action of pulling, pulling and pulling for the same bodypart gets stale and the mind/muscle connection goes to shits. Time to move onto another bodypart.

Also on chest/bicep day you can do some light tricep exercises between sets of biceps without messing your bicep routine and get a nice pump in your tri's. I'm positive this has helped my development. The key is to simply not push it too hard. Do 12 reps with a weight you could get 20 with and train fast. No need to tear down a shit load of tricep fibers. And stick to easier excercies to avoid cns burnout.

When you start with back thickness, you will begin to reap the benefits of these exercises like never before. Also since you know there's no other back stuff to do, you can really train hard here. And by thursday you're fine to do thickness when width was done on monday.

Hams often are trained after quads. But the type of energy you have left after quads to do hams, is not the same after doing back thickness. Also sometimes if I have the energy I will do leg extensions in between sets of hams, the same principle as on tricep day here...

Shoulders and tri's are fresh as they had some work on Tuesday, but by Friday, you're gtg. Also you can do some light bicep work in between sets of triceps. All these extra sets done with excercises that are easy on the cns=more calories burned as well, it keeps you leaner, at least in my experience. Just remember, don't go overboard with them, it's more of pump workout,but the extra pump leads to more muscle, plus it's fun to do

The program could be set up for more hamstring and chest work as well. The principle would be the same while training the antagonist muscle ligthly on those days and harder on the given day where that muscle is a priority. Just don't do antagonist, even light sets for every group. Pick and chose 2 or 3 muscles like I did.
 
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