Massbuilding - *MB Part II pg. 16*

ORIGINAL: CaRNaLiTo

Hey PureNatural I'm gonna start a stack of NO-Xplode and CellMass.  Do you think this routine would give me good gains with this stack or would a 5 day split be better on creatine?

CaRNaLiTo:

Well if you asks me my friend not that I have anything againts what your doing, it's totally up to you ok, but if you asks me I have my own personal doubts on supplements. Although many people will disagree, I don't think a protein supplement is necessary for the natural trainer in a bulking phase. It's much better to get your protein from food plus you need the extra calories. In a cutting phase, when calorie restriction is important, a protein supplement is necessary. And i haven't seen to much diffrence when it comes to guys with supps and guys without it because there is only  diffrence between guys that train and guys that train hard and smart. But sure if your considering taking supps my friend, go for it, nobody is stoping you. But if so I consider whey protein supplement but you don't have to.

But to be honests yes you will get good gains from this routine because you have alot time to rest by growing,recuperating and getting stronger each week from the times you batter your muscles during your workouts.

Any questions feel free to asks, willing to help bud

Goodluck with your training!

Question about the warming up.

I tried two sessions with the warm ups and my workout was great, the only thing was that the time took me a good bit longer.

So just to clarify again PureNatural, I know GLD1 told me the warm ups are seperate, so is it really 6 X 3 sets? and overall of 18 sets including the warmups?

Also, after the warmup should you aim to increase weight for every new set? or are you supposed to stay at the same weight for the 6 X 4 and then add on the next week? cause the second option is what I do.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

ORIGINAL: DeathscytheX5

Question about the warming up.

I tried two sessions with the warm ups and my workout was great, the only thing was that the time took me a good bit longer.

So just to clarify again PureNatural, I know GLD1 told me the warm ups are seperate, so is it really 6 X 3 sets? and overall of 18 sets including the warmups?

Also, after the warmup should you aim to increase weight for every new set? or are you supposed to stay at the same weight for the 6 X 4 and then add on the next week? cause the second option is what I do.

DeathscytheX5:
 
Hey what's up bud. Alright well don't include warm-up sets with your working sets when making total number of sets perworkout. Warm-up sets are warm up sets and working sets are working sets because warm up sets get you prepared to lift your working sets so like I said at the most 15 working sets and do 2 warmup sets for the begining of your first exercise and 2 warm up sets are neccessary only if you have mixed movements therefore warm-up sets don't count along with working sets when comes to total because warmup sets don't make you big and like I said get you prepare, were heavy work sets make you big.

Regards to adding weights that's good question, you add 2-5 pounds to your warmup the next week only if you complete the particular exercise your warming up for.

For an example:

Bench press
warm up set 1, 100 lbs
warm up  set 2, 150lbs

working set1, 6 reps 200lbs
working set2, 6 reps 200lbs
working set3,  6 reps 200lbs

You complete it right so the next week would be:

Bench press
warm up set 1, 105 lbs
warm up  set 2, 155lbs

working set1, 6 reps 205lbs
working set2, 6 reps 205lbs
working set3,  6 reps 205lbs

and just in case you don't manage to finish all sets 6x3 with the new weight added, you can still keep the same weight for your warm up sets if you want to, doesn't really matter because like I said warm up sets are only suppose to get you ready. Working sets make you big.

Also wanted to asks, are you doing 6x4 for 4 exercises perworkout?

anyway, i'm glad you got a good workout.

Goodluck with your training!

ORIGINAL: Thug_L1f3_43ver

yo natural, bredrin, did ur werkout yesturday nite b, n all I can say it wuz off da hook!!!
damn holmes, u no ur sh*t still.........did pull, now 2day my bak aches lik neva b4 nd i actually feel lik a bodybuilda. I gotz 2 say thnx bro, lol ye happy I sed bro, ahhh im playin holmes, but thnx. Diz werkout iz sikk, all u new begginers out there, u gotz to try dis. Im out ez.

Thug_L1f3_43ver :

Alright bud, congrats on being so sore I assume.Just like how i felt the next day after pull day. Proves your doing it right, glad you enjoy your workout. Well pretty much now just rests and wait 24-48 hrs and see if you need more rest after that, don't forget to eat 5,6 meals and if you have any questions feel free to asks.

Goodluck with your training!

Just did the pull today and damn i am feeling it! great workout!

Hey Pure Natural,
Do you reckon training abs betwwen the Push and Pull and Leg workouts is a good idea (ie abs 2 or 3 times a cycle?)

PureNatural,
Started with the 5X5 training. Feels like i am not doing enough but will continue with the program for at least 8 to 10 weeks. have a couple of questions:
1. Between sets of 5 i rested 1 minute and between exercise types rested 3 minutes. Is that OK?
2. Is it best to do 1 exercise from each group?
3. Do you think adding a couple of isolation exercises like concentration curls or flyes  along with the recommended compound exercises is good?
4. Deads cause a little lower back pain for me. Is there a good subsitute or should i just use lighter weight?
 
Tanamerra

ORIGINAL: Pure Natraul

Regards to adding weights that's good question, you add 2-5 pounds to your warmup the next week only if you complete the particular exercise your warming up for.

 
Good advice-
I use that program and add an average of 30 pounds a month to my bench.
(P.S Pure Natraul pode dar me um exercício bom para os meus bíceps?)
-thanks

@ Tanamerra: Deads are the king of lower back exercises, and incorporate a lot of other muscles. I would say they are a must to be honest...

Make sure that your technique is spot on, and that your lower back is ready to rumble. Try maybe getting in a few back extensions now and again and do some core stability to make sure everything is dandy...

Also i would say lower the weight to start with until you are perfectly comfortable with the exerciuse, then move up the poundage...

Have fun

With this sort of programme, you really need to focus on lifting heavy as possible, and getting good squeezes out of the muscle. See how you feel a day or two after the workout as to your body's tolerance levels...

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

I LOVE LEG DAY!!

ORIGINAL: tanamerra

PureNatural,
Started with the 5X5 training. Feels like i am not doing enough but will continue with the program for at least 8 to 10 weeks. have a couple of questions:
1. Between sets of 5 i rested 1 minute and between exercise types rested 3 minutes. Is that OK?
2. Is it best to do 1 exercise from each group?
3. Do you think adding a couple of isolation exercises like concentration curls or flyes  along with the recommended compound exercises is good?
4. Deads cause a little lower back pain for me. Is there a good subsitute or should i just use lighter weight?

Tanamerra

 
if you dont feel like you're doing enough, you aren't using enough weight.  these sets should be HEAVY bro.

But not so heavy you injure yourself...re your deadlift query above 

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

I LOVE LEG DAY!!

ORIGINAL: William

Hey Pure Natural,
Do you reckon training abs betwwen the Push and Pull and Leg workouts is a good idea (ie abs 2 or 3 times a cycle?)

William:

Hey what's up bud, sorry if I kept you waiting, work a 9 hr shift today. Well in regards to abs my friend I like to train them just as hard as any other muscle once a week for around 10-12 reps. but working abs 3x a week isn't necessary. Don't forget that your abs get hit hard when you do heavy squats and deadlifts, even if you don't feel it.

In a bulking phase, you don't want to work abs too much though because they will grow. But you need them to be strong enough so as not to be a weak point for squatting and deadlifting. What makes your abs more defined is of course lowering your bodyfat through diet and cardio.

So if you decide to want to work them 2-3 times a week do them at the end of workouts, because you always want fresh core as well before going to your next workout. But like I said it isn't neccessary.

hope this help

Goodluck with your training!

ORIGINAL: tanamerra

PureNatural,
Started with the 5X5 training. Feels like i am not doing enough but will continue with the program for at least 8 to 10 weeks. have a couple of questions:
1. Between sets of 5 i rested 1 minute and between exercise types rested 3 minutes. Is that OK?
2. Is it best to do 1 exercise from each group?
3. Do you think adding a couple of isolation exercises like concentration curls or flyes  along with the recommended compound exercises is good?
4. Deads cause a little lower back pain for me. Is there a good subsitute or should i just use lighter weight?

Tanamerra

Tanamerra, you want to at least choose weight were it would leave you nearly using your maximum effort the last 2 sets of each exercise. That may take a week or 2 just to find the correct weights which is fine, you don't have to count those weeks in your cycle if you want.

For your answers to your questions:

1. Between sets and going to your next exercise you want to at rest 2-5 minutes, therefore you don't want to produce any lactic acid, because lactic acid has nothing to do with muscle growth. Also when resting between 2-5 minutes don't focus on stop watch and say "ok I'm going to do my third set after 2 1/2 mins". Depends pay attention to how you feel, you should be mentally and physical ready for your next set. But give it at least 2 minutes. Later on, when doing it correctly, as you go to your lasts couple of sets, you will need 4-5 minutes rest especially for heavy deads and squats.

2. If your doing 5x5,do 3 exercises making it at the most 15 sets, 2 at the most for large muscle groups and 1 at the most for smaller muscle groups example:

Pull
deads
bentoverrows
barbell curls

3. Remove any isolation exercise and don't include them in, this is bulking routine where your going to focus on the big picture and worry about the small details later. Meaning your going to do exercises that hit almost every muscle (multi joint exercise) in the body in order to build a solid foundation. When it comes to packing the alot of meat and building big muscle and as quickly as possible compoud exercises do the job alot better then isolation exercise.

4. Use lighter wieght, as I suggested, you want to start off using nearly your maximum effort on the lasts 2 sets, doing that you want to build up momentum and along the cycle you will be challenge but at the same time have pack on the meat and strength. Don't to heavy for you may cause an injury and plateau quicker. Also there no better exercise then deads to building strong lower back.

Note: don't round your back when doing them, always keep your back flat and  try and stick your hips out behind you were it will create an arch on your lower back so it's not rounded, now stay stict and that posture and execute the lift this should prevent rounding in the lower back when lifting the weight.

Hope this help

Goodluck with your training!

And guys, such as GLD1 and Boomer05, I appreciate helping them out.
 
Goodluck with your training!

ORIGINAL: Shrek
(P.S Pure Natraul pode dar me um exercício bom para os meus bíceps?)
-thanks

shrek:

Sorry bud, bicep exercise I suggests to do at the most is 1 exercise, such as standing barbell curls or dumbell curls or close grip underhand chin ups or hammer curls.

Sometimes it may not be neccessary doing direct arm work as well, when doing heavy deadlifts and bentoverrows, but the some guys may need direct arm work, 1 exercise at the most and do one of the following I've mentioned. Do either 5x5 or 4x6, and add weight such as 2-5 pounds each week everytime you complete that set/rep scheme.

Hope this help

Goodluck with your training!