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Author Topic: Training for mass - please help!  (Read 3108 times)
DK II
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« Reply #25 on: January 31, 2008, 07:57:40 AM »

just my opinion.  I THINK there are certain ways that a natty should train vs. traditional volume training.  I see tons of guys who are in the gym everyday doing endless sets and reps and they go nowhere.  I think 90% of these guys would do better if they cut out the bullshit movements that don't do anything and got down to brass tax so to speak.  grab some heavy ass weight and pound the shit out of a movement, once you start doing that I think it's a good idea to cut down the volume. 

if it works for you great, I was speaking in a general sense.

i agree that working out 3 hours a day is BS for naturals.

Also, doing too many unnecessary warm-up-sets or training half assed is bad, but if you train hard and intense, it doesn't matter if you do 3 sets 15 reps or 2 sets 5 reps.

You have to stimulate the muscle to work and feel 'overloaded' IMO how you do it isn't that important.

Also, you have to change around exercises and styles every now and then.

For example, i did DC for about a year. In the beginning, everything was fine and i progressed good. In the end, it was either boring because the load was to easy OR it was extremly painful on my tendons and joints because i was going heavier all the time.
So the "blasts" got shorter and shorter (higher starting weight and not much room for development) and the pain build up as well.
Going easy on the weight is not an option in DC, also cycling movements or even certain exercises. It is very strict and did not work for me any more.

now i try Milos Giant sets and feel comfortable again. i can do whatever i want in whatever time and line up. There will come the point where i will switch to HIT or DC again.
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natural al
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« Reply #26 on: January 31, 2008, 08:13:20 AM »

i agree that working out 3 hours a day is BS for naturals.

Also, doing too many unnecessary warm-up-sets or training half assed is bad, but if you train hard and intense, it doesn't matter if you do 3 sets 15 reps or 2 sets 5 reps.

You have to stimulate the muscle to work and feel 'overloaded' IMO how you do it isn't that important.

Also, you have to change around exercises and styles every now and then.

For example, i did DC for about a year. In the beginning, everything was fine and i progressed good. In the end, it was either boring because the load was to easy OR it was extremly painful on my tendons and joints because i was going heavier all the time.
So the "blasts" got shorter and shorter (higher starting weight and not much room for development) and the pain build up as well.
Going easy on the weight is not an option in DC, also cycling movements or even certain exercises. It is very strict and did not work for me any more.

now i try Milos Giant sets and feel comfortable again. i can do whatever i want in whatever time and line up. There will come the point where i will switch to HIT or DC again.

I'm a BIG believer in overload, overloading the muscle on a consistant basis is what I THINK is the most effective way for a natty to progress.  Of course I'm talking strictly about training and assuming that diet is "on". 

with DC I am constantly overloading the muscle so I love it.  I did try using DC with a higher rep range on my last blast and did not find it as effective.

I think anyone who's natty needs to really monitor thier ability to recover while using a program, I also agree with you about the excessive warm ups...get in, get out, that's what I always say.
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nasser=piece of shit
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« Reply #27 on: January 31, 2008, 09:04:39 AM »

i'm reading about DC.

training is great, i just need a new way to do it.  same routines and movements and rep/set schemes are stale for me.
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Bluto
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« Reply #28 on: January 31, 2008, 05:23:21 PM »

You need a tan too.
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Z
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« Reply #29 on: February 02, 2008, 08:57:01 AM »

Why does everyone think there is a magic bullet training program for mass?

Training method means little - to get mass, you have to eat for mass.
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candidate2025
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« Reply #30 on: February 06, 2008, 10:35:54 AM »

240...i know i am constantly giving out advice, and the advice i am giving out is constantly changing...but heres a piece of advice

just have fun. go to the gym and have a good time because you love lifting weights. dont worry about whats the most effective training routine. all of them are effective if you are lifting heavy and with some intensity.  ...just go in the gym and have a good time throwing around soem heavy ass shit.
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d[-_-]b actin all cool
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« Reply #31 on: February 06, 2008, 08:43:29 PM »

this is the program that gave me the most mass go throw it twice and then let me know if you want the follow up. dont forget to eat while on this. 6 meals a day.

Structural Program

Week 1

Monday - Back            Sets            Reps
supported bent rows         pyramid warm ups then      4x8
pulldowns to the front            5            10-12
one arm rows               4            8-10
seated rows               4            12-15

Tuesday - Chest
incline barbell           pyramid warm ups then      4x8
incline DB press            4-6            6-10
*flat flies               5            8-10
*flat DB press               5            8-10
dips                                                                 3                                              max
Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      4x8
seated side laterals            5            8-10
bent laterals               5            10-12
up right rows                         3            10-12
shrugs                                                              3                                              10
Friday - Arms
close grip bench         pyramid warm ups then      5x5
lying triceps extension         3            3
triceps pushdowns            4            4
alternate DB curls         warm ups then            3x5, 1-2x8-10
preacher curls               3            8-10
alternate hammer curls         3            10-12

Saturday - Legs
squats               pyramid warm ups then      4x15
leg press            warm ups then            3x10-12
lying leg curls            pyramid warm ups then      4x12-15
leg extensions               3            15

* - supersets










Week 2


Monday - Back            Sets             Reps
reverse grip bent rows         pyramid warm ups then      5x6-8
seated rows               4            8-15
reverse grip pulldowns         4            8-10
pulldowns to chest            3-4            10-12
hammer one arm rows                                    3                                              8-10

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x4
flat DB press            warm ups             4x6-8
seated chest press            4            8-10
pec dec                            5            10-12

Wednesday - OFF

Thursday - Shoulders
2 arm DB press         warm ups then            6x8-10
seated side laterals            3            8-12
upright rows               3            8-12
rear delt machine            5            12-15

Friday - Arms
Machine dips                      pyramid warm ups then      5x8-10
triceps extension machine         4            8-10
one arm DB extensions         2-3            6-10
alternate DB curls         warm ups then            3x6
machine preacher curls         3-4            8-10
barbell curls                                                     3                                             8-10
Saturday - Legs
squats               pyramid warm ups then      5x5
lunges                  5            6-10
lying leg curls            Warm ups then         5x8-12










Week 3





Monday - Back            Sets            Reps
T-bar rows            pyramid warm ups then      5x5
seated rows            warm ups then            3x8-10
reverse grip pulldowns         3            8-10
pulldowns to the front                  5            12-15
machine high grip row                                   3                                               8-10
Tuesday - Chest
bench press            pyramid warm ups then      5x15,12,10,8,6
incline DB press            5            6-8
flat flies               5            8-10
dips                                                                 3                                              max
pec deck                                                          3                                              12-15

Wednesday - OFF

Thursday - Shoulders
front press                       pyramid warm ups then                          5x15,12,10,8,6
seated side laterals            5            8-10
rear delt machine         warm ups then            4x8-10
front raise                                                       3                                               8-10
bent lateral raise                                             3                                               12

Friday - Arms
lying triceps extension        warm ups then         5x6-10
overhead rope               3            8-12
triceps pushdowns            4            8-10
preacher curls               6            6-8
alternate DB curls         warm ups then            4, 6, 8, 10
DB concentration curls         1-2            10-12

Saturday - Legs
leg press            warm ups then            3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls            warm ups then            4x8-10
lunges                                                               4                                                 8-12






Week 4





Monday - Back            Sets            Reps
bent over rows (optional grip)      pyramid warm ups then      8x8
close grip pulldowns                       5            6-8
pulldowns front             4            10-15

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x6-8
flat DB press            warm ups then            5x6-8
pec dec                          5            10-12
bench press                                                      3                                             12-15

Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      5x8
seated side laterals         warm ups then            5x10-12
front alternate raises            3            10-12
2 arm cable bent            5            12-15

Friday - Arms
alternate DB curls         pyramid warm ups then      2x4, 1x6-8, 1x10
preacher curls            warm ups             3x6-8
barbell curls                                                    3                                               10
close grip bench         warm ups             5x5
lying triceps extension         3            8-10
overhead rope                                                 4                                              10-12

Saturday - Legs
hack squats            pyramid warm ups then              5x15,12,10,8,6
lunges                  3            6-10
deadlifts               3            8-10
leg extensions                                                    3                                                12-15
lying leg curl                                                   3                                              10-12






Week5

Monday - Back            Sets            Reps
T-bar  rows                  pyramid warm ups then               5-6x6-10
reverse grip pulldowns          4            8-12
seated rows               4            8-10
wide grip gravitron            4            10-15
hammer close grip pull downs                       3                                               10-12

Tuesday Chest
incline DB press         pyramid warm ups then      3x4, 2x6-8
flat DB press               5            8-12
seated chest press                  1-2 sets  then               1- strip set
pec deck                                                         3                                                12-15
dips                                                                 3                                                max

Wednesday - OFF

Thursday - Shoulders
Standing  front press                pyramid warm ups then             5x5, 3x8
seated side laterals            4            8-10
upright rows               3-4            8-10
one arm cable bent            3            12-15

Friday - Arms
triceps pushdowns         pyramid warm ups then      5x6-10
one arm DB extensions         3            8-10
lying triceps extension                     3            10-12
preacher curls            warm ups then          3x6, 2x8, hammer curls                                                  3                                              8-10
DB concentration curls         3            6-8
Barbell curls                                                   3                                              10

Saturday - Legs
hack squats or squats         pyramid warm ups then      5x8
one legged leg press         warm ups            3-4x10-12
lying leg curls            warm ups            4x8-12
leg extension                                                                                                   4x15
dead lifts                                                                                                          3x12
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SquatsRule
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« Reply #32 on: February 10, 2008, 10:40:10 AM »

I have always done about 12 sets per bodypart. 3 exercises. Pyramid up in weight. Go to failure on 1 or 2 sets per exercise. Train each bodypart every 5 to 7 days. It has always worked for me. Everybody hits a plateu every now and then. But if you keep at it you will eventually be able to do more reps with the same weight and then increase the weight. Find exercises that produce results for you. Nutrition is very important. If you don't eat enough calories you will not grow. A ratio that works very well for me with minimum fat gain is 1.5 grams of protein, 2 grams of carbs per lb of bodyweight. My fat intake comes mostly from healthy fats like egg yolks and flax seed oil. I suggest you purchase a bodybuilding nutrition book by Chris Aceto. You probably won't read this anyway since I gave you the exact same advice about 4 years ago.
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