Massbuilding - *MB Part II pg. 16*

ORIGINAL: k1ngofkings

Hi purenatural,

Are you asian too? I'm from korea, were you from? But wow just my first day and I came across with good information already. Today is my lucky day I guess .Well looks like alot of people trying out this routine of yours. I'm not done reading it yet, although I'm suprise that working out 2 or 3 times week build better than 5 times a week and me reading into these magazines with ronnie and those guys got me actually thinking I will get gains just as if I train same way as them. To be honest 2 years of working out and I sware I am working hard, but there hasn't been any difference. I hope as I read so more about it I'll understand what a natural bodybuilder is.

P.S I'm considering your routine. Looks awsome.

Danny,

k1ngofkings :

Hey what's up bud, Yes I'm asian, I'm from philipines, manila, came down to toronto canada 3 years ago.

This routine isn't by all means mine, I've never came up with this, I've recieved it from my highschool strength training coach, and originally routine is by Frankie Ny, read some of his posts, I find them great advice when it comes to natural trainer, and so far I haven't seen anything else better.

Towards your training, 5 times a week just as the "stars" and not getting any gains strength or size or both then I am not suprise, why because your battering yourself to much at the gym and not giving your muscles enough time to recover. Just becase you go to gym almost everyday working each muscle doesn't mean you will get bigger. When comes natural trainer it's very important  get rests after getting batter with weights when bulking.Don't read any mags, or books invovling the stars my friend, they will just hold you back. Also avoid any secret routines advertise. Believe me I've experienced it and wasted money, time and energy.

Lastly, glad to hear your considering this routine, also welcome to DB.com my friend.
Looking forward to hearing more. Any questions feel free to asks.

Goodluck.

This is a great post. I think it deserves to be moved to the top IMO.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

PureNatural,
 
Kamusta ka? Selamat for the advice. Think i need to add more weight and will add 5 to 10lbs next week. Selamat for the advice on Deads. Need to improve my form before going heavy on that one.
 
Oh oh i have been to the Philippines a few times. Especially like Cebu. My secretary is from the Makati area of Manila.
 
Regards,
Tanamerra

ORIGINAL: tanamerra

PureNatural,

Kamusta ka? Selamat for the advice. Think i need to add more weight and will add 5 to 10lbs next week. Selamat for the advice on Deads. Need to improve my form before going heavy on that one.

Oh oh i have been to the Philippines a few times. Especially like Cebu. My secretary is from the Makati area of Manila.

Regards,
Tanamerra

 
my ex gf is from the cebu area. hahaha. sry. that wasn't relevant.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

ORIGINAL: rippedchick

This is a great post. I think it deserves to be moved to the top IMO.

 
rippedchick:
Thanks alot,I appreciate the compleminment. It doesn't necessarily have to be at the top just as long somebody who needs help manages to find it or it doesn't matter because if what they need is advice on bulking a natural trainer, I'd give them the direct link. Although I appreciate what you think.
 
Goodluck with your training
 
 

ORIGINAL: tanamerra

PureNatural,

Kamusta ka? Selamat for the advice. Think i need to add more weight and will add 5 to 10lbs next week. Selamat for the advice on Deads. Need to improve my form before going heavy on that one.

Oh oh i have been to the Philippines a few times. Especially like Cebu. My secretary is from the Makati area of Manila.

Regards,
Tanamerra

tanamerra:

I'm doing ok bud, just last night was so tired because I only manage to get 4 hour sleep the day before and then I had a 8 hour work then I had to go see my girlfriend. Towards the advice no problem anytime, just here to help, it's what I like doing in my free time when I'm done everything with my day towards priorities.

Sure try and add weight were it should leave you nearly using your  maximum effort on the last 2 sets. You don't want to choose a weight were it leave you depleted of all your energy on first couple of sets and last couple sets when starting the cycle.

Towards your form if you have any other questions about that, i will help you as well.

And hh that's nice to hear you've been in philipines as well.

Hope this help
Goodluck with your training,keep up us updated with your progress!

ORIGINAL: k1ngofkings

Hi purenatural thanks for the kind response. Well I've manage to finish reading it this morning And I got to say I'm convince on why training 5x or 6x a week just like and ronnie and those guys never gave any results for a natural bodybuilder just like I. But I like the outline and exercises choosen for the routine, it's all basic. So i've decided to give this routine a go, just wanted to know how long would each session normally take and what would you suggests for cardio?

danny,

 
Danny:
 
No problem bud, anytime. Glad to hear you finish reading it and understand how important it is for a someone who is natural not to train like the "stars" when it comes to building muscle. Also, it's good to hear your giving this routine a shot, and as for how long it would normally take, you should try and aim done under 60 minutes, but normally it would take 45-75 mins not including  warmups such as 5 min on tread and warm up sets  and lastly stretching. As for cardio it is important the heart but when doing a heavy, intense program like 5x5, your recovery systems are pretty taxed. Light to moderate cardio 2 or maybe 3 times per week won't interfere with your recovery, but more frequent or more intense cardio will impede your recovery. And you will either make suboptimal gains or overtrain in a matter of only a few weeks. Just don't do cardio after leg day as well.
 
Hope this help
 
Goodluck with your training.

ORIGINAL: k1ngofkings

Purenatural, I've been thinking about push day as I feel my chest might not get enough work is it ok if I do 2 or 3 exercises on chest. And what do you think about using gloves during a workout.

k1ngofkings:

Your chest will be getting enough work during the week, don't forget your going to be doing other compound movements, hitting almost every muscle in body.

Working your chest with 3 exercises is to much for the chest within the week and will not produce any good results. Your chest will get the enough work it needs, even working with one and having to later on bench say close to 300 for 5 sets of 5 reps, your chests by lifting the amount will be develop and pack with alot of muscle.

2 is fine but you have to remove a direct tri-cep exercise, or else your tri-ceps then will be overtrain, and if you decide 2 chest movements and one overhead movement I would prefer something like this:

Flat dumbell bench press
Standing shoulder military press
Incline barbell bench press

As I said your going to be using compound movements using almost every muscle and your triceps are getting enough work from 2 chest movements and one overhead movement, by your third exercise, your tri-cep should be exausted.

Another thing, when doing 2 chest movements, it's good to mix it up with one barbell and one dumbell because some get better results from dumbells and some from barbell, but you don't have to, and I put shoulder press in between the 2 so your shoulders will still have enough energy to lift but that's just another option because doing 2 chestmovements in a row then 1 overhead movement your shoulders are going to be taxed by then. But you decide what order you want and what you prefer just remeber if 2 chestmovements then 1 overhead movement, and if 1 chest movement ,1 overhead movement and 1 tricep movement.

As for gloves, I would tell you to not use them why? Simple throughout the cycle you want to build a strong forearms therefore building a strong grip, so I prefer using chalk instead of gloves.

Hope this help

Goodluck with your training bud!

If you feel your chest isn't getting enough of a workoout, then consider these two hypotheses.

1. You lift the bench with as much weight as possible - you will use all your stabilisers and get much more all over muscle growth out the exercise.

2. You do the bench, with lighter weight, but really focus on getting a good contraction from your chest, thus stimulating the chest fibres much more than the other stabilisers...

Now those are the options of how to do the exercise in my opinion. What are your goals? If you want to bench as much as possible, then obviously choose option 1. If you want to look the dogs b******* and don't mind lifting less weight, then look at doing option 2.

Both have pros and cons. If you are looking at bodybuilding for years and years to come, i would also suggest option 1, until you are strong enough and have enough mass to move onto a new programme and then focus on certain areas.

Good luck

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

I LOVE LEG DAY!!

ORIGINAL: k1ngofkings

Thanks GLD1, my goal is to get bigger ,i've tried doing option 2 and I guess my chests may need more work so I will have to go with option one. But what are the cons of option 1 since that option will give me more mass.

Danny:

I would prefer GLD1's option 1 towards bulking and GlD1's option 2 when you have already pack on the meat and going to prepare for contest therefore cutting.

When bulking don't focus on small details or a specific area, focus on the big picture.

Hope this help bud

Goodluck with training.

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

No I'm actually doinig 6 X 3 for 4 exercises perworkout.

What I added was

DAY WORKOUT 1  PULL
Dead lifts
Seated Rows
Shrugs (Traps)
Barbell Curls / Dumbell

DAY WORKOUT 2  PUSH
Barbell or Dumbbell Bench Press  (Flat)
Barbell or Dumbbell Bench Press (Incline)
Barbell military press or dumbell shoulder press
Triceps  paralell Dips

Do you think this is varying too much from your method or is this still good?
I also was thinking of adding Leg presses to my Leg workout which is currently exactly what you stated.

But even though the slight addition I still make sure to end up with only 12 working sets done in all workouts.

So what do you think about this?

Also with the calves,

Calf Raises 3x12(optional)

does this mean I could leave it at 6 X 3 or should I do higher reps?

Thanks 

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

I was thinking about my push routine,

DAY WORKOUT 2  PUSH
Barbell or Dumbbell Bench Press  (Flat)
Barbell or Dumbbell Bench Press (Incline)
Barbell military press or dumbell shoulder press
Triceps  paralell Dips

Maybe I think I am really concentrating too much on the Beanch Press,

Originally I thought Milatary Press was incline bench press, so I made it a 6 X 3 X 4 workout by adding in Shoulder press because I though my shoulder would not get enough work.

But now reading it again I see that shoulders was encoperated and no change was needed, but is it wise that I stick to my change or should I revert to the original which I think that might be better now that I've realised.

With the original Push day, is it ok if I do 2 sets flat 2 sets incline? instead of 4 in one of them?

Also is dead lfits working my traps enough or could I add shrugs?

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

If you wnat to get bigger, go with option 1 as it will train a lot more muslces. Do option 2 if you want to look good on the beach 

Don't forget your diet in all this. If you are following the routine and not getting any results, then have a look at this area for the answers

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

I LOVE LEG DAY!!

ORIGINAL: DeathscytheX5

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

No I'm actually doinig 6 X 3 for 4 exercises perworkout.

What I added was

DAY WORKOUT 1  PULL
Dead lifts
Seated Rows
Shrugs (Traps)
Barbell Curls / Dumbell

DAY WORKOUT 2  PUSH
Barbell or Dumbbell Bench Press  (Flat)
Barbell or Dumbbell Bench Press (Incline)
Barbell military press or dumbell shoulder press
Triceps  paralell Dips

Do you think this is varying too much from your method or is this still good?
I also was thinking of adding Leg presses to my Leg workout which is currently exactly what you stated.

But even though the slight addition I still make sure to end up with only 12 working sets done in all workouts.

So what do you think about this?

Also with the calves,

Calf Raises 3x12(optional)

does this mean I could leave it at 6 X 3 or should I do higher reps?

Thanks 

DeathscytheX5:

I don't understand why you are adding in isolation exercises.Your varying to much by making any changes or even adding one isolation exercise in the routine.Remember this is a bulking routine. Remove any islation exercises.You want to focus on the big picture.

Meaning your going to do compound exercises and compounds only when bulking, because simply they hit and use almost every muscle in body. Compound exercises are alot better to building muscles bigger and quicker then any isolation exercise.

On day 1, I also don't understand why you add in shrugs when your traps get hit hard on deadlifts be patient later on if your deadlifting more then 400 for 6x4 your traps will be notice greatly, barbell rows target your lats alot better then seated rows, you can just do those 3 exercises and do them 6x4 and get 12 sets in total.

As for day 2, why add in leg presses over squats? Squats build not only strength but overall body growth, also squats help you get strong on other lifts, I don't recall leg presses doing any of that. And leg presses are once again isolation exercises, this is a bulking routine.

Another thing as I mentioned throughout this thread, if you do 1 chest movement, then do 1 shoulder movement, and 1 tricep movement. Your chest get's hit plenty enough from flat, military press and dips. And if you want 2 chest movements, then have one shoulder movement, and remove the tricep movement because your tri's are getting enough work from 2 chest movements and 1 shoulder movement. So on day 2 do 6x3 and add in squats.

Don't add in anything, be patient, it will get difficult later on and you will realize as you add in the weights things it will get harder then you thought.

Once again it's optional if your seriously lagging, like no calve muscle at all. But if  your calves  are pretty decent and still have little muscle then why bother doing them they get hit enough from deads and squats when work hard as I said focusing on the big picture later on if your deadlifting more then 400 for 6x4 and doing squats 350 6x3 your calves are definately getting themselves notice in the picture.

Hope this help

ORIGINAL: DeathscytheX5

I was thinking about my push routine,

DAY WORKOUT 2  PUSH
Barbell or Dumbbell Bench Press  (Flat)
Barbell or Dumbbell Bench Press (Incline)
Barbell military press or dumbell shoulder press
Triceps  paralell Dips

Maybe I think I am really concentrating too much on the Beanch Press,

Originally I thought Milatary Press was incline bench press, so I made it a 6 X 3 X 4 workout by adding in Shoulder press because I though my shoulder would not get enough work.

But now reading it again I see that shoulders was encoperated and no change was needed, but is it wise that I stick to my change or should I revert to the original which I think that might be better now that I've realised.

With the original Push day, is it ok if I do 2 sets flat 2 sets incline? instead of 4 in one of them?

Also is dead lfits working my traps enough or could I add shrugs?

 
Death:
 
Remove incline bud, your upper chest get's hit when working hard military press. Once again this is bulking routine your not focus on specific area and what not, your focusing on the big picture and when doing these compounds your simply going to use every muscle in the body.