TID Post up your Best Mass Routine!!!!

Discussion in 'Training' started by JackD, Oct 25, 2011.

  1. Wunderpus

    Wunderpus Member

    Nov 20, 2015
    66
    14
    Damn, I just joined this forum.... Nice to see there are some real freaks here! Love it! It's nice to feel normal, for once!

    Regarding mass, I eat till I can't eat anymore, and then do it again in 2 hours or less. If you have a smartphone, get the "My Fitness Pal" app, it'll help you keep track of what you're ACTUALLY eating... I was shocked how back my "gut" instincts were for macros etc.
     
  2. Bullmuscle7

    Bullmuscle7 MuscleHead

    Jun 11, 2014
    8,854
    2,462
    I think my best mass routine ever was smolov Jr.

    It added a ton of body weight in a short time and huge strength increases.
     
  3. Wunderpus

    Wunderpus Member

    Nov 20, 2015
    66
    14
    Looking in to it now, thanks!
     
  4. Charles Loden

    Charles Loden New Member

    Nov 20, 2016
    2
    0
    Thank you for sharing this wonderful information.
     
  5. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,493
    2,182
    Mon ~ Bench/ Squat
    Wed ~ Deadlift/ OHP
    Fri ~ Squat/ Bench
     
  6. rawdeal

    rawdeal TID Board Of Directors

    Nov 29, 2013
    1,234
    479
    Hate it when the gurus don't elaborate lol. BI, when you type exercise/exercise, can we assume the first is heavy, and the second less so? Is everybody 5x5, or no? Aren't you tempted to do just one more somewhere for the upper back?
     
  7. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    16,586
    4,278
    Holy fuck my approach has changed quite a bit in the last 5 years.

    Nowadays for gaining weight:

    Day 1
    Deadlift
    Press
    Deadlift assistance

    Day 2
    Press
    Squat assistance
    Press assistance

    Day 3
    Squat
    Press assistance
    Squat

    Day 4
    Active recovery work this can't be stressed enough! I don't mean foam rolling. I mean using motion to get ranges of motion back and to stretch the tissues.

    Delts and Triceps

    Intensity level varies week to week for the first lift of the day. None of them are actually "light" and enough sets so that anything moderately heavy becomes crushing by the last set.

    A heavy triple is performed on one of the first lifts of the week and rotates from one lift to the next over the course of 3 weeks. a PR should be attempted even if it's 2.5 pounds. If a PR attempt is missed drop 10% of the weight and do an AMRAP set.

    Assistance lifts all stay in the 5 to 7 rep range.

    Active recovery is done by feel. Say my Hamstrings and hips are fucked up. I will do stuff like single leg Romanian deads with a KB and bodyweight Bulgarian split squat until they break loose and I get relief. Most of the focus on this day is on thoracic and hip extension and fighting off internal rotation of the humerus.

    For recomp or cutting fat I do the exact same program.
     
    woodswise likes this.
  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,493
    2,182
    The first is the main lift and the second is a variation of the main lift. The main lift isn't always heavy aka max effort. I rotate dynamic, max effort, and strength days in for my main lift so.... 3's for speed, 5's for strength, and 1's for max effort. My second lift is usually 5's and is working on an area which I am weak in or where I feel will benefit me the most. I add 1 - 2 auxiliary lifts in after which again are geared at bringing up my Big 3 and even joint health.

    So a more complete look at my Program would be: (this is the days I'll be choosing soon b/c I'm going back to school)

    WED ~ Bench (Comp lift w/ pause), Squat (variation) ie. Paused Squat, Auxiliary lift ie. Good morning
    FRI ~ Deadlift (Comp lift), OHP ie Push Press, Auxiliary lift ie. SLDL w/ DB + band
    SUN ~ Squat (Comp lift), Bench (variation) ie CGBP + chain, Auxiliary lift ie. Oly front squat

    I also get some additional work in on my conditioning days which can consist of any of the following; sled pulls, KB swings, box jumps, stadiums, etc. I even at times put in clean and press. So for conditioning I may for example do 4 sled runs SS KB sings SS box jumps. Take 3 min rest in between runs (sets) and do 4 - 5 sets.
     
  9. jks1

    jks1 Member

    Aug 30, 2015
    78
    17
    I believe in and follow the Mentzer/Yates high intensity principles so everything is 1 set to failure (or very close to failure on deadlifts) after 1 warm up set with 50% of the working set poundage

    2 workouts, A and B, alternated, both whole body:

    Definitely works for me (natural trainer, supps: creatine daily, liver tabs, occasional whey isolate shake)

    A
    1. trap bar deadlifts 15-20 reps
    2. weighted dips 3-5 reps
    3. lat pulldowns 3-5 reps
    4. standing military press 3-5 reps
    5. weighted underhand pullups 3-5 reps
    6. kneeling cable ab crunch 10-15 reps
    7. side lateral raises (machine) 8-12reps

    B
    1. stiff legged deadlifts 15-20 reps
    2. weighted dips 3-5 reps
    3. lat pulldowns 3-5 reps
    4. standing military press 3-5 reps
    5. weighted underhand pullups 3-5 reps
    5. hack squats 10-15 reps
    6. side lateral raises (machine) 8-12reps

    On days off between main workouts do either brief HIIT session on bike and/or grip/forearm work, calves and core strengthening work
     
  10. ITAWOLF

    ITAWOLF VIP Member

    Dec 9, 2010
    547
    123
    6-8 sets per body part
    Reps 1-6
    Heavy heavy heavy 90-100% max

    I do a lot of block work

    Half reps --sometimes top half of lift next prob bottom
    Maybe a week of full reps

    Basically always changing
    Hell still hit 405 on bp full rep 3x only on trt and dnp

    About to blast for a few mths so let's see if I can get to LK size
     

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