Massbuilding - *MB Part II pg. 16*

well i work out those 3 days and i take a break for thrusday-sunday isn't that how the routine is right?

ORIGINAL: SilMaz3

well i work out those 3 days and i take a break for thrusday-sunday isn't that how the routine is right?

Ya that's right bud. But doesn't neccessarily have to be, mon-wed-fri it could also be tues-thurs-sat or wed-fri-sun but your right on track and it's easy and simply just as long your muscles and central nervous system is fully recovered before going to each workout which for some takes up to 24-48 hrs of rest  which could be mon-thurs-sat or tues-fri-sun or mon-wed-sat or mon-thurs-sun ect. and also according to your schedule and what you do throughout the week and as well just as long your working out 3 times a week with proper rest and diet.

Goodluck with your training!

this seems like to be an awesome routine for me, im going to give it a try next week, just one problem

I work out at home, so I only have so much, I have a couple benches etc but i dont have a squat rack

Not only that I work out by my self so it can be sometimes dangerous.  Especially with squats because if its heavy, I have to pick it up, put it over my head, rest on back, then go near a wall just in case I fall I fall back.  One time I did too many and I was stuck with the bar on my back. I ended up sitting on the ground and kind of throwing it back on the ground.  So overall, the squat is going to be a hard exercise to do, do you guys have any suggestions for me, or maybe an exercise to sub for it

ORIGINAL: Canz

this seems like to be an awesome routine for me, im going to give it a try next week, just one problem

I work out at home, so I only have so much, I have a couple benches etc but i dont have a squat rack

Not only that I work out by my self so it can be sometimes dangerous.  Especially with squats because if its heavy, I have to pick it up, put it over my head, rest on back, then go near a wall just in case I fall I fall back.  One time I did too many and I was stuck with the bar on my back. I ended up sitting on the ground and kind of throwing it back on the ground.  So overall, the squat is going to be a hard exercise to do, do you guys have any suggestions for me, or maybe an exercise to sub for it

Canz :

Glad to hear your going to give the routine a shot, I suggests buying a used squat rack checking it online or as well at buy and trade catalogue or nearest buy and trade store. I'm sure they are alot cheaper then buying it brand new.

Well the only thing I can suggest for now is just do front squats, light, but you have clean it to your shoulders or as well or do hang cleans for now until you get a squat rack, because there is nothing that can sub squats towards building overall strength and overall body growth. Also if you neglect squats, you can create strength imbalance in the body and your likely to injure yourself on other compound lifts therefore training the legs and lower back with squats are important to be strong stablizers when doing other lifts such as deads, military press, bench press and as well help improve your strength and lifts  with the  other compound exercises.

I hope this help my friend, any questions be gladly to help.

Goodluck with your training!

well purenatural, looks like a lot of people are liking this routine, and i am pretty interested myself.  i was going to wait a few more weeks, but the longer i wait the more people talk about it, so i'm gonna start on monday. 

ORIGINAL: Boomer05

well purenatural, looks like a lot of people are liking this routine, and i am pretty interested myself.  i was going to wait a few more weeks, but the longer i wait the more people talk about it, so i'm gonna start on monday. 

 
Boomer05 :
 
It's nice to hear your going to start this routine, you guys are actually making me so motivated to start my next cycle and I feel like starting it today but I start on tuesday . Well Give it a shot my friend, You will be amzed of gains and results as time go's by. If you have any questions or anything you don't quite understand, let me know.
 
Goodluck with your training bud!

Pure Natural,
 
i am 60 and have been weight training pretty regularly for the past 20 years. Been using MaxOT training but now looking for a change. Do you think your program (5x5)would be a good option for me? Like to train 3 days per week at home as i have a full set of free weights, bench, Smith machine, and lat/cable pull down/row machine. i am 5'7", 170lbs, 15% body fat, 15.5" arms 39" chest.
 
Thanks,
Tanamerra

ORIGINAL: tanamerra

Pure Natural,

i am 60 and have been weight training pretty regularly for the past 20 years. Been using MaxOT training but now looking for a change. Do you think your program (5x5)would be a good option for me? Like to train 3 days per week at home as i have a full set of free weights, bench, Smith machine, and lat/cable pull down/row machine. i am 5'7", 170lbs, 15% body fat, 15.5" arms 39" chest.

Thanks,
Tanamerra

 
tanamerra:
 
Hey sir,those are some really good stats their, and 20 years of training is really impressive to be motivated and dedicated along with hard work.
 
Well judging by your experience  I'd say sure why not, theres not a problem. Where I originally saw this routine come from I read one of the posts and that 45 year old is doing it but just as long you work hard enough to your capacity and don't exceed your own limits you should be good.
 
I'd suggest start off light and gradually build up momentum by adding small increments of either 2-5 pounds. and if you plateau within 8-12 weeks, feel free to change up the exercises if you want.
 
hope this help.
Goodluck with your training have fun!

PureNatural,
Thanks for your prompt response and kind words. Weight training and kung fu are my hobbies and actually enjoy working out. Plus i like the way i look compared to most 60 year old men. As i have gotten older i think i need more rest time between weight training which is why i want to try a good 3 day split routine. A couple of questions:
 
1. Which is better for general mass building squats, deadlifts, or both on different days?
2. Is it better to do the same exercises each week or switch?
 
Regards,
Tanamerra

ORIGINAL: tanamerra

PureNatural,
Thanks for your prompt response and kind words. Weight training and kung fu are my hobbies and actually enjoy working out. Plus i like the way i look compared to most 60 year old men. As i have gotten older i think i need more rest time between weight training which is why i want to try a good 3 day split routine. A couple of questions:

1. Which is better for general mass building squats, deadlifts, or both on different days?
2. Is it better to do the same exercises each week or switch?

Regards,
Tanamerra

tanamerra:

Hey not a problem sir, willing to help anytime. Pretty much have same hobbies, well I used to train muay thai and once while I'd do them for cardio. I can just imagine, by reading your stats and experience you have you must look fantastic not for 60 year old but a person in general.Keep it up.

Well here are my answers to your questions:

1. best mass builders are the big three that no one should neglect when serious about packing on mass, even adding a little you have to use the big 3. Squats, deadlifts and bench press. Do squats and deadlifts on seperate days because it is to taxing for the lower back, as well you need to have squats or deads in first workout of the week or squats or deads in last workout of the week due to once again to taxing for your lower back. So example pull(deadlifts,bent over rows, chin ups) monday, push(bench, shoulder press,dips)wednesday, legs(squats,straight leg deadlift,calve raises )friday. You want to always start off with fresh back when doing deads and squats.

2. Choose the exercises and how you want arrange them as well if you want to arrange them according to your weakness, within the pull exercises, push exercises,and leg exercises.

For an example: on pull day, if you want deads lasts barbell rows first and chin ups second sure why not, on push day  if you want bench second sure, there isn't a problem with that.

Then you want to use those exercises within 8-12 weeks, and then evaluate which ones have you plateau or which ones still need another cycle to work on or which ones needs to first to work on when doing your workout. But you shouldn't change your exercises and the way you arrange them to at least 8 weeks, and also you should change if you feel bored with that exercise and if your not making any more gains on it as well if you plateau but if theres nothing wrong you don't have to change it when it comes to at least 8 weeks.
 
Therefore you have to give it 8-12weeks(2-4months) to judge or notice any gains on size and strength

Hope this help sir,

Goodluck with your training, have fun!

@ PureNatural

When you begin this routine for the first time, your first attempt of the set should be at the most half of your maximum effort or just slighty more than half. Not to failure therefore making your 2 last sets close to maximum effort. Don’t forget to warm-up, 5 minutes of jog, next do warm-up set1 with 50% and warm-up set2 with 75% of the actually lift when doing exercise 1 at each workout. 2 warm-up sets at each exercise is neccessary only if movements are mixed such if presses are right after deads and rows are right after bench.

I was wondering about the warm up.
What you say 50% and 75% of actuall lift, do you mean 50% of the weight? Like 50lbs then 75 then 100 lbs.
Or do you mean 50% effort? If it is the effort then that is what I do. I stay at the same weight from begginig to start or is that wrong?

Also, for some of my routines I do: 6 reps X 3 sets for 4 different exercises. Is this ok? I still end up with 12 sets at the end.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

He means the weight...your first example is correct

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

ORIGINAL: DeathscytheX5
Also, for some of my routines I do: 6 reps X 3 sets for 4 different exercises. Is this ok? I still end up with 12 sets at the end.

 
DeathscytheX5:
 
That is fine my friend, as long your rep range is within 5,6 and your total number of sets go's between 12-15 which you are doing.
 
How is your workout going by the way.
 
anyway hope things going good
 
Keep up the hard the work!

Thanks GLD1 & PureNatural

But for most of my exercises starting with 50% for only 6 reps is way too light I belive.

Is starting at 75% weight ok? or should still start lighter?

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

It's called a warmup for a reason...it's to get your muscles ready for the main lifting phase...

Once you warm up properly, you will be able to lift more in your full rep set, as opposed to just going in cold and banging 4 sets out

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!