Need help with full body routine to build mass

Sponge · 08-13-2006, 05:01 PM

I am very interested in increasing my mass with full body workouts but am somewhat new to the field so need help formulating a functional program. I am currently 6'1 215 lbs and have absolutely no problems gaining weight. I have been lifting for the last year and have seen tremendous gains but would like to build a stronger base. My current workout split is as follows:

Monday- Back
Tuesday- Chest
Wednesday- legs
Thursday-arms
Friday-shoulders

Can anyone help me design a routine in which I will gain muscle mass? I have been told that a split as I have listed above is fine, if a base already exists, but is nearly useless if there is no muscle to begin with. Basically I would like to have a program which will enable me to get stronger and see better gains. Will full body workouts assist me with this???

Evolution 2006 · 08-14-2006, 04:04 PM

I would recommend trying the MAX-OT training style..check it out on AST.com

Sponge · 08-14-2006, 10:20 PM

Thanks alot for the recommendation. I checked it out and actually started the program today as the schedule suggests. I was wondering if anyone has done this workout before and if so, can you replace a leg curl for hamstrings in place of the standing dead lifts? Thanks alot.

Basso · 08-15-2006, 01:35 AM

This program is old as dirt and proven effective over the years, albeit it's packaged nicely as Max-OT it's really just a rehash of what has worked for strength athletes. you can do curls but SLDL is far superior exercise for Hams. How many times do you curl your leg in real life?? The whole point is to include compound exercises to spur growth, the leg curl is definitely not a compound lift and is not optimal for gaining size. Stick with the DLs

Monster72 · 08-17-2006, 10:38 AM

Well it sounds like you are going with the MaxOT stuff and not full body, Full body work-outs like HST need to be a three day split and you can easily over train using it. Well I'll tell you somethings about getting mass - make sure you follow the 5 set warm-up rule they have it's extremely important when using heavy weight to get blood into your muscles - and follow the off periods also - and warm-up your shoulders when doing heavy benches - and one thing that's very important for mass is to rest 2.5-3min between sets - for squats you can even rest 5mins. Peace good luck

Sponge · 08-17-2006, 06:54 PM

Yea, I am sticking with the max-ot for right now. I figure ill give it a shot and see how effective it is. Thanks for the info.

Basso · 08-17-2006, 11:23 PM

Quote:

Originally Posted by Sponge

Yea, I am sticking with the max-ot for right now. I figure ill give it a shot and see how effective it is. Thanks for the info.

Max-OT will work, just make sure you follow the warm-up advice, save it all for the sets and only use warm up for prepping your CNS for the heavier weight! That is a key element of this type of training.

Sponge · 08-18-2006, 02:09 AM

Basso, so far it hasn't said anything about warming up. The program mentions that we will get into that in the following weeks. I have almost completed the week with only chest left to do. Thanks

Sponge · 08-18-2006, 03:26 AM

Basso, can you please elaborate on the Warm-up sets. I just read the second week chapter and it includes a warm-up for bench only. My question is how should I alter it if I only plan on working out with 255 instead of 275 in the example? Also, do you do the same amount of warm up sets for different muscle groups. For example, should you have five warm up sets before you perform squats?

Basso · 08-18-2006, 06:06 AM

i.e. Bench Press 225x6x3, warm up Bar-10-15, 135x6-8, 185x2, 205x1
You should warm up your rotator cuffs before BP also, at the lower weights do whatever you need to get warmed up, but if you fatigue your muscles during warm up you've done to much.
Do the same thing for Major muscle groups, Legs, Back, Once you start working out other than maybe a double to test a weight your already warm. Squats do the same sort of thing, all your doing is maximizing your actual sets to get the most out of a work out, that's why pyrimads don't work well, by the time you've reached the heavy weight your to fatigued to do it! Hope this helps

Monster72 · 08-18-2006, 06:51 AM

Yeah Spoonge listen to Bossa - really warm up your muscles get the blood in them but don't tax them b4 your working sets. MaxOT requires heavy lifting to failure, and all chest movements will put heavy stress on your rotor cuff - so get that era warm also. For simple rotor cuff warm-ups take a light weight 5-15lb and hold it to your side like you're shooting a gun like a cowboy - with your elbow touching your side - now keep elbow straight and just move your hand out and back in 15-20X for to sets - this works wonder even after you fuck-up your shoulder.

Sponge · 08-18-2006, 10:12 PM

OK, thanks for the help. I did bench today and warmed up max-ot style. I really didn't notice too much of a difference but then again I never really lifted heavier weights. Its only the first week, so I am still looking forward to next week and the remaining ten. Thanks again.
Almost forgot, With the max-ot workout, you only do abs once a week correct?

Basso · 08-19-2006, 03:05 AM

errr, I don't know about the stomach thing, I read through MaxOT but never followed it because I've been doing a similar w/o for years. I don't think it would hurt to do stomach more though, I like going twice a week with heavy weights. Cable crunches, Power Wheel, weighted leg lifts etc.