[Bigc25]

Age:25
Height 6'1"
Weight 226lbs.
8yrs training experience.
Goal#1 Size and Mass Goal#2 Strength
This is a little something I came up with through talking with people who are bigger than me, things I have read, and personal experience.

Mon.- upper body. mostly multi-joint movements 5-6 totall excersices. with 3sets and reps of 15-10-5. This is the idea for all exsercises. I don't even warm up you will get warm quike!
Ex. bench, bent over barbell rows, milt. press, inc. bench, wide grips pull ups

Tues.- Quads & traps or calves 5-6 totall excersises. reps 15-10-5
Ex. Squats, leg press, leg extention, shrugs, calve raises..

Wed.- Upper body mostly single joint movement 5 or 6 movements w/some beceps & Triceps reps also. Reps 15-10-5 Ex. Flyes, dembell curls, dips, reverse flyes, Skull crushers..

Thurs.- Hams.- 5 or 6 ecercises. Deadlifts and Stiff leged deads, leg curls, and either calves or some shrugs. Reps 15 -10 - 5.

Fri.- Upper body. The samething as monday.

Sat & Sun rest.

If this is a little confusing the idea is for each day above pick a few important movements for the muscle area and do 3 sets 15-10-5. Always trying to get bigger and stronger. Experienced input or critique is cool.

[TheWall]

Three upperbody workouts in a week?

Overtraining is what this is called. You are going to burn out fast with this one. Plus you neglect your lower body so much more than you do uppers. Alot of people I've seen to upper two times a week and lowers twice, but uppers 3 times? Maybe you might want to change that to like M-Th uppers and T-F lowers. Just an idea.

Wait for another comment by one of the "old guys"

Old and wise I should say.

Good Luck,
TheWall

[YM123]

have you ever heard of DC, it is something completel you would havy differnet from whate experienced before??

[bigbull]

i wouldnt do that like it been over training you will more than likey injure your self and you need warm up sets 1-2 of them

[mabo]

Are you on gear?

That's a very demanding routine, one that I don't think many people could pull off natty.

[KM]

Over training, as said.

If you're going to do a full body I would recommend only basic movements. That being said, it is not the best for mass building. Here's an example:

Day 1: Upper Body
Day 2: Lower Body
--Rest--
Day 3: Upper Body
Day 4: Lower Body

On an upper body workout, basic movements would consist of:
Chest: Barbell (or Dumbbell) Bench Press, Flys
Back: Deadlift, Barbell Rows
Biceps: Standing Barbell Curls
Triceps: Dips, Close grip bench Press
Shoulders: Military Press, Arnold Press
Abs: Rope crunches.

^This would be one upper body workout. You should alternate exercises each day to ensure shock of growth.

Just a suggestion to be added to your current split. Also, each exercise would contain 1-2 (maybe 3) sets, depending on the exercise with your personal rep count.

[TheWall]

^^^

Pretty much DC in a nutshell.

Just ask YM123 and/or Myself, it works.

I sound like a politician when I speak on behalf of DC training.

Wow, I need to stop that.

[KM]

Vote DC! lol..

[wrestlingstalion2]

some people just try to over exert themselves and keep goals and thoughts too elaborate and hard on themselves. if youre gonna lift that much why dont you just keep a normal routine instead of lifting random bodyparts a day...

[Bigc25]

I checked out the DC workout, it looks good. However with mine if you take a closer look on wed. for upperbody I will only do flyes, chins, dips, one tricep and one bicep. So this day is very light and easy to recover. It's more like an arm day with a hint of chest and back. Currently, I am moving on to day 3. Yesterday I did 2 sets of squats-hack squat& Barbel lunges. Then 6 totall sets of shrugs. I swear I got bicep growth from heavy shrugs! Each day I have felt growth and I am gaining weight, mass, and stregth. And yes a cycle is in play here.

[mabo]

You might be able to get away with it then, if you've already got a pretty good ability to recover.

The main issue I see is the amount of volume you're asking of your lower back and hamstrings. bent rows, squats, rest, deads+ham curls, bent rows. See what I mean? They're getting hit four times a week.

If it was a dumbbell or seated rowing movement, on at least one of the upper body days, it might alleviate some of the pressure.

[Bigc25]

You have a good point Mabo, I think I'll take some of the pressure of the biceps by doing seated cable rows on fridays instead of bent rows. My back is already feeling it and I originaly planed to do deads today. Though I am only keeping deads and squats to 2 sets. Actually all my leg exsercises are kept to 2 sets.

For wed. I did 2@25reps for dips, 2@20reps for reverse grip chins (wam up)
Then, Machine Flys 3sets, Pull over's 3sets (Focused on Back)
Barbell curl 3sets, Skull crushers 3sets
Dumbell curls 3sets, Rope tricep exstentions 3sets
And lastley Standing bicep cable pulls (Double bicep focus)

I plan to hit hams and calves w/some abs today (thurs)

Overall this is an intense workout, I may have to alter my Fiday work out with lighter less demanding excersises or change it to less total movements. Not sure though, gatta see how I feel. Gaining weight like crazy, my increased appitatite my be part of that. Every plan has to be molded.

[Finod]

Why are you only doing 2 sets for dead's squats and all leg excersices?