Massbuilding - *MB Part II pg. 16*

ORIGINAL: GLD1
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

 
Agree with you there bud, this for anyone, if you see no results and very sure your doing this routine correctly and following concepts right, then you got to have your diet checked.

hey purenatural i am giving your bulking routine a shot and need to ask u a couple of questions.. do you have to stand while doing military presses, or is it okay to be seated while doing them. is there a difference?..is one more effective than the other? just wondering because i can not do standing military presses in my basement (where i work out) without hiting the ceiling lol.. also, don't u think resting 2-5 minutes is too much?.. in my case, i only rest for about 1 minute..

hey purenatural i just wanted to tell u good job! u really are a great help. and just one question.. would it be ok to throw in some cardio on off days, and some ab work with that.. thanks

ORIGINAL: troy_glaus

hey purenatural i am giving your bulking routine a shot and need to ask u a couple of questions.. do you have to stand while doing military presses, or is it okay to be seated while doing them. is there a difference?..is one more effective than the other? just wondering because i can not do standing military presses in my basement (where i work out) without hiting the ceiling lol.. also, don't u think resting 2-5 minutes is too much?.. in my case, i only rest for about 1 minute..

 
troy_glaus:
 
Hey what's up bud, nice to here your giving this routine a shot, well preferbly yes you should do standing military press and it's alot effective then seated  because not only it hits your shoulders but it builds a strong core, trunk, back and overall body growth. But I only recommend doing seated military press if your doing squats on the same day in a 2 day split routine therefore putting less tension on your lower back and as well on your legs, since they are going to be greatly hit from squats. You want to your lower back and legs as fresh as possible for squats or you don't want to use up to much of your lower back and legs when getting ready to do squats that's why I suggest doing seated only if doing squats on the same day. So it should look something like this:
 
Squats
Benchpress
Military press
 
or
 
Bench press
Military press
squats
 
Also towards resting, this is a bulking routine, you don't want to produce any lactic acid, pumps have nothing to do with muscle growth, you want to be  mentally and physically ready for your next set. Don't time your self, although you should at least give it 2 minutes,  and later on when doing deads and squats double your bodyweight for 5x5 or 4x6, it should leave you 4-5 minutes rest in between sets. But it depends you should be physically and mentally ready, even though you feel ready in less then 2 minutes, wait until 2 minutes.
 
Hope this help Bud. Goodluck with your training.

ORIGINAL: ipatmi

hey purenatural i just wanted to tell u good job! u really are a great help. and just one question.. would it be ok to throw in some cardio on off days, and some ab work with that.. thanks

ipatmi:

Thanks, that's what I'm here for, yes it would be ok to throw cardio on off days but I would recommend doing moderate cardio 3 times a week  at the most 20-30 mins so it won't interfere with your recovery, as well just don't do cardio after the day u did squats, to taxing on legs. As for abs, it isn't neccessary to work them, they get hit hard enough from squats and deads even if you don't feel it, I would prefer once a week and doing it on leg day at the end, but it's up to you. But once again what makes your abs more defined is of course lowering your bodyfat through diet and cardio. But if you decide to do abs, just do it at the end of your workouts because you want to have fresh core before going to your next workout but like I said my friend it isn't necessary.

hope this help

Goodluck with your training!

Thanks alot PureNatural, I've decided to stick totaly to your original routine now. It was at first hard for me to make an entire change over because I used to train so differently, but now slowly I've adjusted and more in understanding in how this routine works all of your body parts.

Also a question on what you said on Milatary press, is milatary press like a bench press but upwards over your head?, is it shoulder press but with the barbell instead?, if both are true then this is what I do.
However I usually do my shoulder presses seated, mainly becase of the weight I am lifting it is hard for me to fully lift up to my shoulder from the ground standing, and I can concentrate better on my push not having added discomforts like my back.

So all in all I've made now a total switch to all your steps, and the only small change is that I'll do seated shoulder press, and 6 X 4 for my calves, I hope this is good enough.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

I also wanted to ask, is 1-arm dumbell rows as effective as as barbell rows? I think ill switch around the two maybe every week unless the barbell is better.

I nearly forgot to ask, should someone doing this routine do push-ups and pull-ups on days during the week? I know allot of people always talk about how great doing  push-ups are, but if I'll be recovering during the week should I totally forget about doing them?

And I'll like to know you'all veiw on this, do you guys think maybe push-ups will cut you up more because of the high reps, what big difference is there really between the motion in push-ups and bench press to make this natural exercise so much better to some than weigths?
I think maybe push-up should be excluded when bulking, what do you guys think?

Thanks again!

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

ORIGINAL: DeathscytheX5

Thanks alot PureNatural, I've decided to stick totaly to your original routine now. It was at first hard for me to make an entire change over because I used to train so differently, but now slowly I've adjusted and more in understanding in how this routine works all of your body parts.

Also a question on what you said on Milatary press, is milatary press like a bench press but upwards over your head?, is it shoulder press but with the barbell instead?, if both are true then this is what I do.
However I usually do my shoulder presses seated, mainly becase of the weight I am lifting it is hard for me to fully lift up to my shoulder from the ground standing, and I can concentrate better on my push not having added discomforts like my back.

So all in all I've made now a total switch to all your steps, and the only small change is that I'll do seated shoulder press, and 6 X 4 for my calves, I hope this is good enough.

 
 
Hey not problem bud, that's why I'm here, don't worry if it was hard, that's totally normal because it also takes a while to get used to doing only 3 or 4 exercises per workout. When you're accustomed to doing 5-6 exercises per work, your body, whether consciously or unconsciously, knows that you're going to be doing 5 or 6 exercises that day, so you instinctively hold back. It's like knowing you're going to run a marathon, so you don't sprint the first 1/4 mile. When you are only going to be doing 3 or 4 exercises, you can go all out on each one. Not holding back and not overtraining is what will take you to new levels of strength and size.
 
As for standing military press your probably starting of with to much weight and theres alot of guys that have overhead weakness and should also be prioritise on because overhead strength can benifit as well on bench. And for most reasons why guys don't do them standing in the gym is because of weight they have to start off.
Don't be embarass of the weight you have to start off, be patient and in no time you'll see how much weight you've added.
 
As long as your technique is good, overhead presses shouldn't create any problems for your lower back. To keep the pressure off your lower back be sure to:

- position feet slightly wider than shoulder width
- don't lock your knees, allow them to flex slightly
- don't use any body movement up and down to press the weight
 
The only reason why you should stick 3x12 for calves, as hard as your going to be working on deads and squats, and any other exercises standing, your calves are going to be hit. 3x12 is just optional choice just to add in little of bit of work on it.
 
hope this help goodluck with your training!

ORIGINAL: DeathscytheX5

I also wanted to ask, is 1-arm dumbell rows as effective as as barbell rows? I think ill switch around the two maybe every week unless the barbell is better.

I nearly forgot to ask, should someone doing this routine do push-ups and pull-ups on days during the week? I know allot of people always talk about how great doing  push-ups are, but if I'll be recovering during the week should I totally forget about doing them?

And I'll like to know you'all veiw on this, do you guys think maybe push-ups will cut you up more because of the high reps, what big difference is there really between the motion in push-ups and bench press to make this natural exercise so much better to some than weigths?
I think maybe push-up should be excluded when bulking, what do you guys think?

Thanks again!

Dumbell rows is as effective as barbell rows but with better range of motion, some guys get better results from dumbells, some barbells, that's why sometimes it's good to mix things up from cycle to cycle just to see what works for you.

You should not switch everyweek, you should swtich every cycle(8-12) weeks, as well you should only change an exercise if your extremely bored and as well not making any gains from it bother otherwise if it ain't broke, why fix it.

Why are you considering pull ups and push ups, you have your push and pull exercises. Don't change or add in any isolation exercise or other execises besides the ones provide on this routine.

When you cut, it's all about your diet and cardio, or when you tone it's all about diet and cardio, weights have nothing to do with cuts.

Why are you considering pull ups and push ups, you have your push and pull exercises. Don't change or add in any isolation exercise or other execises besides the ones provide on this routine.

What I meant was like on days when I'm not doing the exercise, like 3-4 days after chest routine do some push-ups. But I really was'nt thinking of doing them anyway, I just know that alot of people always say find some time to do push-ups and stuff, but I guess it really isn't neccesary.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

PureNatural,
 
Hope you do not mind the questions. 5X5's is quite different than any program i have tried before.
1. Is rope pull down a good triceps exercise?
2.Which is better, barbell or dumbbell bench?
3. What do you think about alternating between BB and DB bench between the 5 sets.
4. Is incline bench better than flat bench?
5. What is your opinion about decline bench?
 
Tanamerra

ORIGINAL: DeathscytheX5

Why are you considering pull ups and push ups, you have your push and pull exercises. Don't change or add in any isolation exercise or other execises besides the ones provide on this routine.

What I meant was like on days when I'm not doing the exercise, like 3-4 days after chest routine do some push-ups. But I really was'nt thinking of doing them anyway, I just know that alot of people always say find some time to do push-ups and stuff, but I guess it really isn't neccesary.

 
DeathscytheX5:
 
I know what you meant bud that's why I said you shouldn't do them when you aready are doing pull/push movements.

ORIGINAL: tanamerra

PureNatural,Hope you do not mind the questions. 5X5's is quite different than any program i have tried before.
1. Is rope pull down a good triceps exercise?
2.Which is better, barbell or dumbbell bench?
3. What do you think about alternating between BB and DB bench between the 5 sets.


4. Is incline bench better than flat bench?
5. What is your opinion about decline bench?

Tanamerra

 

Tanamerra:
 
That's why I'm here, feel free to asks bud,
 
1. Rope pull down isn't a good exercise, heavy paralell dips or heavy close grip bench press or   heavy regular bench press or heavy shoulder press are good tricep exercises. When bulking, and remember bulking compound exercise are better then any other type of exercise.
 
I never did any rope pull down or tri-cep push downs or any tri cep isolation exercise. I didn't even as well do dips or close grip benches and I simply develop tri's by simply doing bench press and military press.
 
2. They are both good, there's options towards this routine because others get better from dumbells, and others barbells, as well options are available because if you can swtich things up from cycle to cycle if you get bored or your not making any progress on a particular exercise, otherwise if it ain't broke why fix it.
 
3. I only suggests doing one barbell and one dumbell if you decide to do 2 chest movements such as flat barbell and incline dumbell because some get better from barbells and some from dumbells, but if you decide to do one chest movement, and get bored or don't make any progress from doing barbells, then switch to either dumbells or incline or decline or wide grip dips your next cycle.
 
4. They are both good, You can do inclines if you feel like you need or want a change. If your chest is growing and your poundages are going up, then I would stick with flats. Incline bench pressing is just as good as flat bench pressing. Even though you can't grow the upper chest more with incline benching than with flat benching, sometimes just a small change in stimulus (i.e. bench angle) can lead to new growth
 
5. Same answer as number 4,  as well remember when doing the exercises don't focus on small details, your going to be focusing on the big picture meaning when you do these compounds, don't think about just using your chests, your simply going to have to use almost every muscle in the body, that's why compounds build muscle quicker and bigger then any isolation exercise when bulking.
 
Hope this help
 
Goodluck with  both your training!

PureNatural,
Thanks for the info. i do not have the equipment to do dips so will stick with close grip bench.
 
Tanamerra

ORIGINAL: tanamerra

PureNatural,
Thanks for the info. i do not have the equipment to do dips so will stick with close grip bench.

Tanamerra

 
tanamerraL:
 
Not a problem bud, keep up the hard work
 
goodluck with your training!