Question on mass routine

[tmuscle]

i mean lets just take one day and then throw some imaginary numbers in there for a guy who weighs 225 5'10 and like 10% and moderately strong assuming he isn't the kind of guy who pumps muscles with light weights but rather likes to try and move heavy iron


Day 1 chest/back/shoulders,tris
Flat bench 1 set 4-6 reps 315 lbs
Incline 1 sets 8-12 reps 275 lbs
Dips 1 set 12-15 reps + 90 lbs chained on waist
Deads 1 set 2-4 reps 405-495 lbs
Dumbbell rows 1 set 8-12 reps 150lbs per arm
Wide lat pull downs 1 set 12-15 reps 200 lbs full weight stack
Dumbbell shoulder press 1 set 4-6 reps 100 lbs
Side lateral raises 1 set 8-12 reps 40 lbs strict or 60 lbs momentum
Rear delt raisr 1 set 12-15 80lbs assuming dumbbells
Barbell shrug 1 set 8-12 495 lbs
Tri extension 1 set 8-12 100-120 lbs dumbbell
Tri pushdown 1 set 12-15 weight stack



that is one hell of a taxing workout

 

[ajdonutz]

Dude.. those routines are 10-12 sets. Thats not even close to too much volume. 3 exercises per bodypart. This is based on old school phil hernon routines, there is absolutely no way 3 sets per body part is going to overtrain..

 

[SL1CED]

How about this:

Day 1:
Back- 3 sets of 5 reps, 10 reps, 15 reps
Chest- 3 sets of 5 reps, 10 reps, 15 reps
Biceps- 3 sets of 5 reps, 10 reps, 15 reps

Day 2:
Legs- 3 sets of 5, 10 reps, 15 reps
Shoulders- 3 sets of 5 reps, 10 reps, 15 reps
Triceps: 3 sets of 5 reps, 10 reps, 15 reps

Day 3:
Morning Cardio

Day 4: Repeat

3 sets per body part, 1 in each rep range, and change the angle perhaps alternating times(squats to leg curls on Day 2, Rows to Pullups on Day 1, etc.). Rest just enough to catch your breath. Short 20-25 minute workouts, but real damage done if you use it properly. Your strength will skyrocket.

 

[ajdonutz]

How about this:

Day 1:
Back- 3 sets of 5 reps, 10 reps, 15 reps
Chest- 3 sets of 5 reps, 10 reps, 15 reps
Biceps- 3 sets of 5 reps, 10 reps, 15 reps

Day 2:
Legs- 3 sets of 5, 10 reps, 15 reps
Shoulders- 3 sets of 5 reps, 10 reps, 15 reps
Triceps: 3 sets of 5 reps, 10 reps, 15 reps

Day 3:
Morning Cardio

Day 4: Repeat

3 sets per body part, 1 in each rep range, and change the angle perhaps alternating times(squats to leg curls on Day 2, Rows to Pullups on Day 1, etc.). Rest just enough to catch your breath. Short 20-25 minute workouts, but real damage done if you use it properly. Your strength will skyrocket.

But with 3 sets alotted for legs there is no way to hit quads, hams, and calves even decently.. it may be possible to hit quads and hams efficiently each each week if switching exercises each time, but there is no room for calves

 

[SL1CED]

But with 3 sets alotted for legs there is no way to hit quads, hams, and calves even decently.. it may be possible to hit quads and hams efficiently each each week if switching exercises each time, but there is no room for calves

Oh yeah, forgot about calves. Add calves 3 sets to Day 1, and 3 sets of trap work Day 2.

As for quads & hams, one of the Day 2's do quads, the other do hamstrings. You are only resting 48 hours per the next time you hit the muscle. Much like you hitting the back every 48 hours, once for width, once for thickness.

All I can say is if you aren't being open-minded, why did you open this thread? Training is finding the balance between finding the least amount of time to recover to gain strength/size. Low volume, high frequency is something you haven't really tried. This is a very easy set-up.

Least you could do is try it for a month, and see how much your strength has shot up. Strength will come first, then the size.

 

[ajdonutz]

Oh yeah, forgot about calves. Add calves 3 sets to Day 1, and 3 sets of trap work Day 2.

As for quads & hams, one of the Day 2's do quads, the other do hamstrings. You are only resting 48 hours per the next time you hit the muscle. Much like you hitting the back every 48 hours, once for width, once for thickness.

All I can say is if you aren't being open-minded, why did you open this thread? Training is finding the balance between finding the least amount of time to recover to gain strength/size. Low volume, high frequency is something you haven't really tried. This is a very easy set-up.

Least you could do is try it for a month, and see how much your strength has shot up. Strength will come first, then the size.

I am being open minded, thats why my original plot has changed 4-5 times since opening this thread. But bro your set up if adding those 3 sets to each is almost exactly like my original, i have 12 sets on day 1 and 10 on day 2, just with slightly less direct trap/tricep work and slightly more leg work. I am definitely going to give low vol/more frequency a go, its makes a lot of sense. But yes it is new to me as ive followed 4-5 day splits for a while, and a 3 day split for a LONG time before that, and some other random stuff when i first started.. should be a nice change of pace.

 

[itrain]

AJ check out the articles forum search for UHT ,, I think it is a great program you can work from there... also read big beyond belief ,, and try to incorporate some of the ideas in regards slightly increasing intesity each week for x amount of weeks then allowing your body to cruise with avg intensity before it gets burnt out and repeat the cycle...