[polish966]

http://www.nutrex.com/saismassbuilding.html

just wondering what everyone thinks about this routine, i am 18 and in need of mass gain, i am about 13% body fat and weight 161 at around 5 ft 8, there is also a eating plan with it http://www.nutrex.com/saiseating.html seems easy to follow...

[polish966]

woops can someone move this to training threads....

[MaKaVeLi]

bit surprised it doesn't include any hamstring exercises and mainly pressing movements for shoulders... this routine basically attempts to accomodate for the differing muscle fibres without having to periodize (which is the normal course of action)...all in all i think it's definately an interesting routine which claims to give enough shock to the system even though the same routine is repeated over 6 weeks

[Nothin' but a peanut!!]

im about to go but check it later manbut it is nice to see u made ur way over here lots of great ppl can help u in here and help to make yourself so big that this time in 5 years you'll be eating your own current bodyweight for all your meals!

[Rocky]

It looks ok but as Mak says - lack of ham exercises bothers me. Also, I wouldn't include behind neck presses personally. I think the idea behind the differing rep and set schemes is good, but the actual choice of exercises isn't ideal! And no deadlifts in there?!?! If you want mass - you want to dead! :)
Just my thoughts. The split is ok - but I'd change some of the exercises. Nice to have your log here and look forward to seeing your progress!

[jornT]

Looks like a crappy program to me.

[Amped]

Hey bro, are you trying to gain muscle and cut? or trying to just get big. If that is the case then you need to explain what kind of experience you have.

Chest/BI

Back/TRI

LEGS

Shoulders/Traps

Million different plans out there. I think you need to do a little research and kind of devise one of your own. Then tweak as you go.

[polish966]

Originally Posted by Amped

Hey bro, are you trying to gain muscle and cut? or trying to just get big. If that is the case then you need to explain what kind of experience you have.

Chest/BI

Back/TRI

LEGS

Shoulders/Traps

Million different plans out there. I think you need to do a little research and kind of devise one of your own. Then tweak as you go.

you see i dont even know, i am about 13% body fat and weigh about 161, i need mass thats for sure but i dont know if i should get down to say 5 % body fat 1st.

[jornT]

No no, 5% is far to less. I suggest you bulk till a bit higher (to wat you find acceptabel) and than vut to maybe 10 or something. There's no need to go below 10 unless you go on stage or just want to look good, don't do for mass building reasons.

[SimplyHuge]

If you want to get big, its mostly about what you eat. Eat a lot of peanut butter sandwiches, and drink a gallon of milk a day. Eat a lot of high carbohydrate foods before and after lifting. Drink a lot of high carbohydrate drinks like gatorade and powerade.

For the lifting aspect, I recommend what someone said above.
Chest/Tris
Back/Bis
Legs

All on nonconsecutive days.

You can lift very hard and still see very little results if you don't eat enough.

[jornT]

Originally Posted by SimplyHuge

Drink a lot of high carbohydrate drinks like gatorade and powerade.

[Nothin' but a peanut!!]

its mostly about what you eat?
how will he get big eating all that energy and no protein?

[Rocky]

Lots of ideas here. Personally I'd suggest my routine with regard to weights: PUSH/PULL/LEGS - day rest inbetween focusing on compound lifts (squat, deadlift, bench, military,etc - check my log for ideas - or anyone's log in fact).
And yeah, with diet - keep your weight up and eat plenty of carbs (complex carbs - not rubbish!) and protein. If you want specifics, don't hesitate to ask! :)