Massbuilding - *MB Part II pg. 16*

I’ve been going through board and been receiving pm’s regarding to this massbuilding routine.  The routine I try to share among others looking to add mass is Frankie NY Massbuilding Program.
 
Before I initially suggest this type a routine, those that have no experience at all and are interested in gaining mass(size) to their fullest potential I recommend a full body type of routine for a cycle (12 weeks). The purpose of this is to focus on movements and to get better at them allowing you to prepare your self to hit the big picture. This will get your base started off, and help strengthen your bones, muscles, tendons and your overall structure. You will still make gains of this but first I suggest before you start building it’s best to have your tools with you and to know how to use them. So as follows (an example)……
 
Barbell Squats
Deadlifts
Bench Press
Barbell Rows
Military Press
Wide grip Pull ups
Incline Bench press
Close grip underhand chins
Dips
Barbell Curls
 
 
(sets)x(reps)--->1-2x8-10
 
Day1
 
Working weight
 
Day2
 
50% of your working weight of day1
 
Day3
 
75% of your working weight of day1
 
Chose a weight that can able you to finish 8-10 reps, when you complete it add 2.5-5lbs to that exercise the following week.
 
For exercise directory:
http://www.coopersguns.com/videos/exercise-encyclopedia/
http://www.bsu.edu/webapps2/strengthlab/
 
Those that had a break in training and already know the movements that are within the outline, are acceptable and can get started with this massbuilding routine which has provided gains amongst plenty of people. I’m not going to explain the purpose of this routine because I feel no else including myself can say it better the original poster himself. So I’ve provided the link along with the outline.
 
http://www.muscletalk.co.uk/m_8817/tm.htm
 
All 5x5 or 4x6

DAY 1 ?PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 ?PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 ?LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
 
If you have any questions or would like to make any adjustments that is fine. You can make a couple of changes within parameters of this outline, just posts questions and I won’t mind trying to help you out.

My routine is pretty similar to this and its a very effective workout!

Squat 385, Bench 235, Deadlift 450 @ 181.

I'm going to start with this ASAP.

I have to say Max OT doesn't agree with me yet, i don't think i'm ready for it. So this will give me a good core to start

Give it a shot my friend, I will guarantee you, you make great gains with strength and mass.
 
Just be sure you aready have at least 6 months experience with weights before doing this.
 
Give us feedback on how you do.
 
Goodluck on training!
 

Just had a quick question, if you were to do this rountine Day 1: Mon, Day 2: Wed, Day 3: Fri, would that be adequate to see gains?

ORIGINAL: flykick 68

Just had a quick question, if you were to do this rountine Day 1: Mon, Day 2: Wed, Day 3: Fri, would that be adequate to see gains?

 
Yes definately, I'm doing twice a week due to hectic schedule of school and work and I'm gainning gains like I've never had before in just 11 weeks.
 
When doing 5x5, it's requires lots of intensity when done correctly and you should feel so sore that you may not be able to workout the next day or 2.
 
Rest is needed more then working out because you are going to be using almost every muscle and each workout and you need to be fully recuperated before going on to your next workout or else you will lead to overtraining and see no results.

Hmmm this is interesting...
I haven tryed push, pull in a few years. when Im done recovering from my injuries ill start and itlle save protien powder too.
 
GLD1: I agree you use this routine first. max out is for more advanced lifters with adapted ligaments and tendons but it is the best workout Ive incounterd so far. its also the reason ive injured myself. so dont keep doing it for months on end or youll end up like me.
 
5-6 reps in my opinion is beter for the compound lifts but Ive found my medial delt and legs grow best from high reps.

interests: Matrial arts kickboxing and bodybuilding

5ft 6 1/2 /180lbs / age: 19

Cool thanks for the advice...i start this on Monday so wish me luck! Got a bit of a hectic time with uni deadlines but what the heck....
 
Will keep you all posted!!

Good luck DGLD1! I'll also start this on monday!

So far I've done ok (gained 4.5 kg in 6 months) but I could be doing better. These new trendy workouts are too confusing, I can never remember if this week I should be drop setting, or should I be doing supersets, or should I be doing antagonist exercises ETC!

This back-to-basics routine looks sweet!  

Did you write this article PureNatural?

ORIGINAL: No Quarter

Did you write this article PureNatural?

Naw of course not.

But having to believe gaining mass towards doing 8-12 or even more reps, and doing isolation exercises as well reading muscles mags, arnold's encylopedia and all those other advertisement only there for profit and got me no where and nearly came to point where I wanted to stop bodybuilding, so what happens next? I wasn't even gonna do this routine and thought it was all b.s just like the rest but since it work for me and as well as other people I know interested in doing this routine.....why not try to help others wanting same goal I want. Build mass!

Well its been about 11 weeks since I started my old workout.  This one looks pretty interesting, at the end of my training I'll let you know the results.

ORIGINAL: PureNatural

ORIGINAL: No Quarter

Did you write this article PureNatural?

Yes I have,

<snip>

If your asking me if I came up with that routine. I didn't, my coach put me on 5x5/4x6 scheme. And as well got me reading to great books, "Dinosaur training" and " Keys to progress"Basically all information i've posted on the article is all what I've learned from him.

You know, I thought I had seen this article somewhere else before, and I was half right: 

http://www.muscletalk.co.uk/m_8817/printable.htm  (posted in 2003)

http://www.extreme-athlete.com/forums/archive/index.php/t-21152.html
(posted in 2004)

http://www.muscleforum.co.uk/showflat.php?Cat=&Board=training&Number=13009&page=4&view=collapsed&sb=5&o=&fpart=1 (scroll down halfway, posted in 2004)

http://www.ironaddicts.com/forums/showthread.php?p=28956
(posted 2005)

http://www.myprotein.co.uk/forum/showthread.php?p=3700&mode=linear
(posted 2005)

Seems to have been originally posted by a Frankie_NY.

The part I was half-wrong about seeing before was posted at least here by Frankie_NY in 1/2004:

http://www.muscletalk.co.uk/m_27107/printable.htm

And both parts in this forum:  http://forum.bodybuilding.com/showthread.php?t=355192

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Misunderstood what he was asking.

I Thought he meant wrote this article such as if I wrote it on my book or journal which I have done.

OK i started out with this workout today. I'm doing the 2 a week fot the first 2 weeks due to other commitments....

To start with, i used slightly lower weights than i can potentially use, due to wanting to get my technique spot on, especially for the deadlift...

I did:

Deadlift 5x5 @ 132 lbs (60kg)
Bent Over DB Row 5x5 @ 44 lbs (20kg)
DB Hammer Curls 5x5 @ 22 lbs (10kg)

I know i can do a lot more than this...i feel good after the workout and confident that with the bent over row and deadlift at least i can push the weight up. I think my wrists are too weak to increase on the hammer curls but we will see. All in all i am happy with the workout and looking forward to teh next one. Will keep you posted

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

I LOVE LEG DAY!!