[mbt9000]

ok i was on the workout randomizer workout for close to 7 weeks, and im ready for a specific workout now, so each workout is gunna be a specific training principle for that day

Monday: Mass
4 x 10 Overhead Press
3 x 10 Power Cleans
5 x 05 Deadlifts

Tuesday: Rest

Wednesday: Strength
3-3-2-1-1-1-1-1. Squats
3-3-2-1-1-1-1-1. Bench Press
5 x 05 Weighted Pullups or Chinups

Thursday: Rest

Friday: Definition/Stamina
Tabata Pushups
Tabata Squats
Tabata Chinups


on wednesdays strength workout its going to be different every couple of weeks or so, ill test my 1RM,

write back.

[ZiR RED]

What are your goals?

Muscle gain (hypertrophy)?
Absolute strength (1 rep max)?
Power?
Over all fitness?

I think you are all over the place with this workout.

For one, power cleans are not really a "mass building" exercise. True, while they will induce some hypertrophy of the upper and middle traps, delts, etc. they are more suited to the development of power.
Furthermore, they are such a dynamic, full body (and triple extension) movement, that the energy they demand and the fatigue you will incur really necessitates your reps stay below 6.
Lastly, the clean involves the most joints and force production, and thus should be the forerunner in regards to exercise order.

Pick a goal, or a primary and secondary goal, and then we can help you devise a workout suited to said goals.

Br

[mbt9000]

ZiR RED:
my main goal is mass and secondary is strength, i like workouts that consists of 3-4 exercises per workout and that are full body compound lifts (but im not a fan of squats thats why i dont add them alot, due to the injury it caused me), and about 3-4 days per week,,

i usually get my workouts from this website as its got all the right things i like about workouts, uno 3-4 exercises per workout etc, Workout Routines

but im quiz-ical about this workout what ive been looking at for awhile, its called Workout Routines: 3 + 4 = Huge make sure you read the description of the workout carefully to understand, but you must train heavy as you can comfertably, with the training and its for mass & strength i believe in the description,

mike.

[MikeNYY420]

For your goals of mass strength a 1 day routine may be better than any kind of split. As long as you have the main compounds in there, but if you only want to do 3 or 4 exercises per workout I'd stick with a split. For me what has been working best is a full body routine, or a 3 day split. I would do legs, bis back trap, shoulder pecs tris. The key for mass gaining is eating a lot of course and for training I'd go with 8 reps or less this will work for mass and strength. i'd vary from week to week between 4-8 reps that way you get both power, and hypertrophy for mass. Mass is more of what and how much you eat, so eat alot sleep and lift a lot.

[bulk then cut]

just to tell you, squats make your whole body grow more, not just your legs

[bulk then cut]

but i guess an injury is an injury, but i would at least do some light weight squatting if anytihng

[mbt9000]

with the injury, im healed now but im scared of squats uno :S

thing ill do tho, is give them a try with that 3+4=huge, and go 2 x failure on overhead pressing and deadlifts 1 x 20, and squats 1 x 20 so it'll look like this

3 + 4 = HUGE
2 x Failure, Overhead Press
1 x 20, Deadlifts
1 x 20, Squats

What You Think it reccommends 2 days a week and with the deadlifts & squats id change the rep range to something like 1 x max or 1 x 5 etc but for now it prob stay at 1 x 20 like a squats and milk or deadlift & milk programme.

what you think?

write back,

[ZiR RED]

Brutal does not mean effective.

I can beat you like a red headed step child with a rotten salmon - thats brutal - but it doesn't mean you will grow from it!

If you want size, you need a hypertrophy based workout.

Sarcoplasmic hypertrophy results from reps in the 9-12 range, and rest periods that do not allow for complete recovery, so about 45-90 seconds, depending on the exercise. This results in the greatest acute GH response. Combine this with high gross volume, and you have a recipe for size gains.

You can - and should! - still do big exercises, and in my opinion train each muscle twice a week, but you should also structure your exercises, sets, reps, and rest intervals to produce the results you are looking to achieve.

Br

[mbt9000]

RED: what do you reccomend then? im wanting 3-4 exercises a day 3 days a week for mass and strength

and btw ive weighed myself at doctors and im 14stone! thats 196lbs
14 stone = 196 pounds

im 4lbs away from my 200lbs mark!

[ZiR RED]

Try this on for size

Monday:
Hang Clean 4x4
Squat 5 x 10
Dumbbell Bench press 5 x 10
Seated Cable Row 5 x 10

Wed:
Snatch 3x4
Push Press 5x10
Dead Lift 5x5
Weighted Chins 5x10

Fri:
Stiff Leg Dead Lifts 5 x 10
Incline Dumbbell Press 5 x 10
Barbell Row 5 x 10
Dumbbell (or kettlebell) swings 3 x 12

Sunday:
Squat 5 x 10
Over Head dumbbell press 5 x 10
Close Grip Pull Down (or pull up) 5 x 10
Barbbell Torque 3 x 12

And then repeat monday's workout on tuesday.

Br

[mbt9000]

RED i work out at home so cable stuff is outta the question

i know it seems that im a nuisense but im wantin advice on the workouts that i find and tickle my fancy, ill give you 5 of my favorite workouts ive found with the link Workout Routines and let me know out of them which will produce most mass and strength:

1st. Back To Basics Programme
Overhead Press
Power Cleans
Squats or Deadlifts

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with. Get plenty of rest, eat good food and drink lots of water.


2nd. Blood, Sweat and Tears Workout
Power Cleans
Overhead Press
Bench Press or Dips
Squats
Deadlifts (Once Per Week)

Notes: Train consistently 2 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

3rd. Mass, Mass and More Mass Workout
Squats 1 x 10-15
Overhead Press 1 x 8-10
Rows 1 x 8-10
Bench Press or Dips 1 x 8-10
Curls 1 x 8-10
Pullups or Chins 1 x 8-10
Abs 1 x 20-30

This routine is for those who are having problems gaining or have just gotten bored and stale with their current routine.

This post will show you what real natural bodybuilders do to gain mass in as short as time as possible? all without lifting weights more than 3 days per week.

The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? but not even ONE more. Once you reach your last rep, you should not be physically able to do another one, no matter what.

Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't.

Notes: Train consistently 2-3 days per week and add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.


4th. Basic Mass Builder Routine
Workout One:
Bench Press
Overhead Press
Squats
Calf Raises

Workout Two:
Chinups
Pulldowns
Curls
Deadlifts

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.


5th. Two-Day Superset Workout

Day One:
Bench Press
supersetted with
Pulldowns

Deadlifts
Abs

Day Two:
Curls
supersetted with
Dips

Squats
Calf Raises


Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.



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