Basic Mass/Strength Building Routine?

Ziricote · 07-30-2006, 06:51 PM

Here's what I'm currently considering, I'm trying to keep it as simple as possible.
Monday to Wednesday are 4-6 rep days while Thursday to Sunday are 8-10 rep days. I was thinking about 5 working sets after 2-3 warmup sets but what would you guys suggest?

Mon - Bench/Squat
Tue - Row/Dead
Wed - Cardio/Calf Raise
Thu - Dip/Leg Press
Fri - Pull-Up/Good Morning
Sat - Cardio/Calf Raise
Sun - OFF

Thoughts? I've been away from training since around the time I started using Accutane and have lost and gained size in places you don't want to lose and gain, so this is something I want to do for 8-12 weeks to get back into training and hopefully maximize gains.

Any help with this is appreciated.

Ironslave · 07-30-2006, 08:04 PM

I dont like the infrequency of it, my favorite routines are modified Westside routines, hitting each part about twice a week.

CALIBBER · 07-30-2006, 08:36 PM

sorry bro, but i gotta agree. it doesnt look every good.. to build mass. you just need to push heavy weights, and eat more then you burn in a day.. I would put everything for a bodypart in one balls to the walls sessions. if you do one exerise for a body each day for example, your still breaking down the muscle.. the way you grow strong and more massive is letting your muscle recover and grow..

so either good with a split or a full body workout.

Ziricote · 07-30-2006, 09:05 PM

Alright guys I'll have a another look over Westside for Skinny Bastards, I know a guy who seems to be liking it. Thanks for the advice

Ironslave · 07-31-2006, 08:43 AM

I like that program a lot, actually.

TrueOutlaw · 07-31-2006, 10:49 AM

do you have a link for the westside routines

trapmanjoe · 07-31-2006, 07:00 PM

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Ziricote · 07-31-2006, 07:11 PM

Hmm, I've been looking (maybe not hard enough though) and can't seem to find an example/suggestion for lower body high repetition days, anyone got a link or suggestion?

CALIBBER · 07-31-2006, 07:15 PM

train towards your goal dude. westside bb is more of a powerlifting program then a bbing.. go to getbig.com or bbing.com they have great info on many different programs...

Big Boi 1906 · 08-05-2006, 04:25 PM

Whats up guys?

If a guy has not built a good foundation of mass already,
what routines are good to start off to develop that foundational mass as quick as possible. Not worried about isolating or shaping nothing.

trapmanjoe · 09-03-2006, 06:00 PM

heavy basic compound movements, free weights
bench,squat,deadlift,rows,power cleans,shrugs,milltary press,skull crushers,barbell curls etc... in the rep range of 6 to 8. what do you guys think?

Basso · 09-05-2006, 01:46 PM

Quote:

Originally Posted by trapmanjoe

heavy basic compound movements, free weights
bench,squat,deadlift,rows,power cleans,shrugs,milltary press,skull crushers,barbell curls etc... in the rep range of 6 to 8. what do you guys think?

I would not call skull crushers compound, I would replace those with Close Grip bench.

Zircote, I actually like your plan, it looks like a good reintroduction routine for a couple months. I would keep it pretty heavy and if you have time or feel extra good you can throw in a new lift here and there. Hell I've had great results just Squating, DLing, rowing and benching. I would definitely have a plan waiting in the wings when your progress slows but I think it's worth a shot!

PhenniusGage · 09-05-2006, 07:04 PM

What is the basic idea behind "Westside" training and does it really help pack on size better then other programs... Also, as a rule of thumb i am trying to build the kinda mass that makes you look good when your all cut up. So would "West Side" or another type of training be a good possiblility for this?

Dylan5000 · 09-05-2006, 08:54 PM

Quote:

Originally Posted by Big Boi 1906

Whats up guys?

If a guy has not built a good foundation of mass already,
what routines are good to start off to develop that foundational mass as quick as possible. Not worried about isolating or shaping nothing.

I'll give you the routine that I've been following since I ditched bodybuilding split routines due to lack of progress. It's based on the routine outlined in Mark Rippetoe's Starting Strength:

Train on Monday, Wednesday, and Friday.

WORKOUT A
Squats 3 sets of 6
Deadlifts 3x6
Bench Press 3x6
Dips 3x6-10

WORKOUT B
Standing Overhead Press 3x6
Chins 3x6-12
Barbell Rows 3x6

ISOLATIONS
Dumbell Laterals 2x10-12
Dumbell Shrugs 2x10-12
Bicep Curls 2x10-12
Calf Raises 3x10-20

So, it'd even out like this:
Monday WOKKOUT A
Wednesday WORKOUT B
Friday WORKOUT A + ISOLATIONS
Monday WORKOUT B
Wednesday WORKOUT A
Friday WORKOUT B PLUS ISOLATIONS

A few principles:
-Warm up on every exercise, especially the squats and deads.
- Strive to add weight to the big lifts as often as possible.
- Use the same weight for all your working sets.
- Don't worry about adding weight to the isolations that often.
- Once you plateau, drop the weight on all the big exercises by 15 pounds and work your way up again. Once you plateau a second time, you can switch your routine to something more powerlifting-centred, or bodybuilding-centred.
-Eat plenty of quality calories, get lots of rest.

Give the routine a try! Within 4 weeks you'll notice some great results!!