Posted at June 29, 2014, 8:06 pm:
Let's make this clear you have to want to be bodybuilder for yourself. If you want to do it to impress others, you'll never make it. You'll lose motivation because what impresses people changes everyday.
Also I notice alot of those looking for size do pointless exercisessuch as lat pulldowns,lateral raises,pullovers pec flys,upright rows,behind-the-neck press,tricep kickbacks,Arnold press,Front raises,Leg extensionsSeated calf raise ect ect and other isolation exercises.
You should build your routine around the major compound movements like squats, bench press, deadlifts, military press, cleans, snatches, barbell rows, chins, dips, and barbell curls and other compound exercises which infact are much better then any isolation exercise when it comes to packing on mass. They recruit and use almost every muscle in body and also it much safer then isolations. With compounds when lifting heavy if you can't make the lift you got more leverage and other joints and muscles to help assists with the lift, isolations or machines you don't!
Another most common injury in bodybuilding is the lower back. You MUST strengthen your lower back through deadlifts, squats, and good mornings. You don't get back injuries from training it, you get them from not training it.How you may asks? well let's see when benching, doing rows and shoulder presses and other exercises that requier a strong stabilizer such as your lower back and when trying to lift heavy on these lifts with untrained lower back your just leading yourself to an injury.
You need to realize training naturally is just like building a house. You must start with a solid foundation. The heavy weight training at the beginning of your career is needed to build the core strength of your muscles, tendons and ligaments. You can call it powerlifting but it's not that you're necessarily going to be doing singles and triples or entering powerliftin meets, but you are going to be doing compounds and low reps because that's how you get strong and pack on the meat.
Now to gain size you need to rely on 2-3 day split because your gonna have to give your muscles,joints,ligaments and most importantly your cns to fully recover within the week if you expect to make any gains. Just because you workout most of time or workout almost everyday doesn't mean your gonna get bigger. Believe me best results with natural bodybuilders in a bulking phase on 2-3 days a week, training each exercise once a week.Almost every program in the magazines or bodybuilding books involving the "stars" most guys read will say 4 days a week, training each muscle twice a week, but with hundreds of guys that train 4 days a week never make the same gains as the ones that train 2-3 days a week. If you train a muscle hard enough, you just can't recover in less than 6-7 days and just because the soreness is gone doesn't mean that the muscle is recovered. 4 and 5 day splits are fine for cutting phases but not for bulking.
According to sets and reps,If you want to gain mass and haven't been lifting for at least 3-6 months then I suggests 3x8 would be good start just so you can know the techniques, get the feel and know how your body reacts if you have been lifting for more then 6 months you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. Guys that make better gains on 8-12 reps are advanced bodybuilders or are chemically assissted, pumps or burns has nothing to do with size or strength, only momentarily pumping blood into a muscle.
Now for the routine I suggests and I won't take credit for because it is originally by Frankie NY:
DAY WORKOUT 1 PULL
Dead lifts,rackpulls,cleans,
Bent over Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY WORKOUT 2 PUSH
Flat Barbell or Dumbbell Bench Press
Standing Barbell or dumbell military press
Triceps Dips (When you can do more then your weight use weight belt and add weight)
DAY WORKOUT 3 LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Dead lifts ,Glute Ham Raises
Calf Raises 3x12(optional)
Towards this routine you want to try and add 2.5 or 5 pounds each week to every exercise everytime you complete the rep/set scheme. know correct technique and form before jumping into intensity, suggest take couple of weeks just to get feel how exercises are going to go.You want to start off light and gradually build up momentum and along the way you will be challenged and all 5 sets should require a fair amount of effort. As time go's by and weights increase they should not be easy. And as weeks go by and as you increase poundage, the last 2 sets will require your maximum effort, but you will get stronger each week.
How long should you stay on the routine? Around 8-12 weeks is best. After 6-8 weeks you might think you've hit a plateau and need to change your routine. That's nonsense, Most of the time you've hit a plateau is because your not training hard enough or because you added in more exercises than what's in Frankie NY's program and hinder your recovery.
Also you can mix up your routine to which ever please, another great routine for gaining size would be 2 day split, advantages of this over 3 day is if you busy and have hectic schedule it would be fine to miss a day or 2 and still manage to get job done within the week unlike 3 day were you might not workout those exercises for 2 weeks were it's imperative to not miss a workout. I suggests giving at least 72 hours of rests in 2 day split.
DAY WORKOUT 1 PULL
Dead lifts , Power cleans, Stiff leg deadlift ,rack pulls, Clean and pull,Sumo deadlifts
Bent over Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY WORKOUT 2 PUSH
Barbell/Dumbbel flat,incline,declinel
Standing Barbell military press or Dumbbell Shoulder Presses
Squats front or back or over head
Also if you want to add extra compound exercise to each workout due to training twice a week, you simply need to drop every working set of each exercise to 3 sets!!!!! Therefore making your total number of sets 12 of each workout making reps and sets to 3x5 or 3x6 which should look something like this:
DAY WORKOUT 1
Front Squats, Back Squats, or Overhead Squats
Dumbbell Bench Press or Barbell Bench Press
Barbell Rows or Dumbbell Rows
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
Grip or Ab Exercise (optional)
DAY WORKOUT 2
Barbell or Dumbbell Overhead Presses
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
Dips
Wide Grip Chins
Grip or Ab Exercise (optional)
Notice everybody is diffrent some people gain better from a more total body oriented workout as well. In a specialized routine, you completely annihilate each major muscle every 7 days. Some grow well from this approach, others don't. Others gain better from working each muscle with slightly less intensity more frequently. Finally, I've learned it's good to keep making gains by mixing up your routine a little from cycle to cycle, and this gives you another option
This would be great if your serious to packing on alot size, suggests 4-5 years doing this or something similar.
Goodluck
Original of the message was taken from http://forum.bodybuilding.com/
Replies:good post but how exactly are arnold presses and upright rows isolatio...
JadeDragon:
Exercises such as upright rows supposebly hit's delts ...
Contrary to popular belief, you can in fact injure your back through a...
Retardo-pex:
I totally agree with your statement and that not every...
thanks for the info.
MMA Fun:
No problem bud anytime
Please, see my thread:
http://forum.
beprepared:
Seen it and personally not impress I think there to muc...
mostsolid I have couple questions, does it matter which I do first? I'...
hardknockpro:
No it doesn't matter what you do first, if you have t...
Alright thanks, I will start this as soon as possible and let you know...
hardknockpro:
Well others will disagree on this but personally I do...
Heh, heh, I thnk that post of his was supposed to be a joke of some so...
It won't make or break a routine by tossing in some arm work on an upp...
Danoe:
The advantages of mixing push and pull which it's more of a...
Hey mostsolid,
I am doing a full body routine like you suggest exce...
Vakas:
Soreness varies from person to person, a lack of soreness or...
Mostsolid does it matter which exercise I do first in order and as wel...
hardknockpro:
No it doesn't matter which order you do first, some p...
Hey guys i am new here! \o/
Mostsolid:
In "How long you...
Stick with it 8-12 weeks,then take a week off.
Well 8-12 weeks is where most people will be seeign results, or not se...
I would like to mention if anybody isn't progressing within 8-12 weeks...
Wow I've never been amaze of such a workout, I didn't expect this to b...
hardknockpro:
It's good to hear your giving routine a shot, you sho...
mostsolid, what is YOUr personal opinion on the 3x5 starting strength ...
Mostsolid,
what do you think about a upper/lower 3 day split like thi...
Your fine so just stick with either 5x5 or 4x6, As I've said doing sam...
IamKazam:
Towards your routine bud I don't like changing exercises ...
to tell you the truth, now, at my age, I am looking more for size than...
Danoe:
You can gain both at the same time with 5x5 scheme.
Hey mostsolid, you've got great article there.
vintage:
It's good to see your giving the routine try, give it a shot...
calling exercises like leg extensions/lateral raises, etc pointless is...
Thanks for help, glad came across your advice.
str8flexed:
I've mentioned there pointless when considering to a se...
Vintage:
Doesn' matter, you can do 5x5 or 4x6 your first cycle and ...
Thanks again for quick response, I'm looking to mix it up.
really? their physiology is just drastically different? leg extensio...
Layne you should have a Contest Prep section, since you actually compe...
Yes multi joint exercises(compound lifts) targets or recruits more mus...
you cannot sculpt or shape a muscle.
Generally if any program, whether it be a workout, diet, or sports wor...
hi i am new and i look to work mostly my upper body .
i think its possible to look more shredded based on what muscles u wo...
str8flexed:
Once again that's what I meant, it's pretty amusing cau...
Retardo-pex:
I did not say you can't isolations ever? I said they h...
Nekomon:
Read the article, information is provided for the splits.
i must say, in the past i've always trained with a fairly high volume,...
man half a chiken isnt little .
That's what I meant.
http://www.
Completely agree.
I agree.
I don't completely disagree with the mostly compound exercise program ...
you need to read a book on basic nutrition.
About nutrition towards bulking, I'd keep it simple eat 5-6 meals a d...
Read the article and just point out I'm natural but I do take whey, be...
what woudl help is a page that explains how to do the exercises u poit...
You said you see "huge guys".
i wish i could get to apoint i werent so afraid of losing or doign bad...
Defiant1:
Amusing, that's why the barbell curls posted are meant s...
so quit if you don't like it.
u guys are no help.
Nekomon:
There are exercise threads on how to perform exercise, jus...
hi boys, I have been told I should be doing ripptoes program.
how do i know the ones i find on the internet er the right moves? coud...
littlechick:
Don't worry mam it's not a stupid question .
Nekomon:
9 reps meaning last 2 sets.
Are you kidding? Every beginner myself included wants or wanted to tr...
Wow you guys are looking ridiculous I like how he doesn't go on other...
dude I AM NTO A MATEMATICIAN!lol
i am lost again.
Wanted to mention I did miss out on some things.
A compound exercise is an exercise that involves multiple joint action...
Nekomon:
5 sets 5 reps = 25 reps all togther
Last 2 sets of 5x5 ...
If you read the article properly it mentions "notice alot of thos...
oh i udnestand.
heh, heh, thats the feeling I get too, i dont see this going on in oth...
nokemon, try this site
http://www.
Hey nukemcertified, I live near Detroit to, a suburb about 20 minutes ...
lol yea gotta love that.
Yo can you just shut up for once, I notice all your post here has noth...
Show a bit of respect man, layne has been on this website helping peop...
lol, bro i squat 3x per week.
Not impress, tell you the truth that doesn't impress me at all, theres...
I don't live in a bubble lol, I do know were Rochester is
lol your cracking me up, owned.
Helpful? your f**king kidding me right what's him bringing his I know ...
this solid guy is funny as hell lol
i just found this post.
hey mostsolid i notice you haven't mentioned anything on warm ups.
vintage:
Good question, I would do 5 minutes of warmup cardio at a...
that page hasnt categoriezed by exercise so its hard for me to find ou...
how do i avoid getting those lousy bodybuilding small compact ball bic...
Eat a lot.
don't get me wrong.
what are you talking about?
Dude your starting to get on my nerves.
Nekomon:
Just as long you train hard and heavy with compounds I've ...
man this thread went sour real quick.
tomorrow life has a meaning.
Spirit you don't have a clue what your saying.
Mostsolid, I have a buddy here who wants to get started to training.
hey str8flexed, give it up these guys arent gonna listen to a guy whos...
StreetWarrior:
I did mention in the thread "I won't credit for...
dont worry about these queers TRYING to argue with you str8flexed.
I'm ALWAYS hungry and I get 6 meals easily.
You are funny yet you look up to one that wears underwear, rubs oil on...
"presenting himself as Mr your routine is nonsense I know better.
So your saying he knows better than this guy http://www.
this entire site needs to grow up.
nukemcertified:
Overhand bud.
http://www.
Quite ironic you would say this since I got a neg rep from you a few d...
Deadlifts:http://strengthtraining.
I think that pretty much sums it all up right there, both sides are gu...
I apologise for any ignorant comments I've said.
yeesh i wasn't trying to disrespect him, I just didn't agree with the ...
thanks! now it remaisn to eat eat eat and find out what i did right be...
Well I'm just getting started on the Rippetoe Starting Strength progra...
good question dschimp, i'd like to know too.
GROW UP!
lol, I was trying to make a pun of sorts with the useless & brainl...
Continue adding weight each week but make sure your form is correct be...
As mention several times isolations have their place,this is strength/...
Read through your posts in this thread the only thing you have offered...
i was talking about MY experiences in the gym with certain routines et...
dschimp:
Mr.
To sum it all up your saying people who don't diet don't know what har...
I would just like to say I don't mind the pm's but I prefer posting an...
jeess people is a long time since you let mostsolid post something.
that is NOT what i said, but if you enjoy putting words in my mouth.
Alright? then if that's not what you said then why did you posts those...
Nekomon:
Just wanted to mention you wouldn't be doing this routine...
1st.
I'm not going to get involved with the discussion of this thread, but ...
So mods then are allowed to get away with downtalks and bossing around...
help? look at his posts here from the start you moron.
If you have an issue with Layne or another mods attitude that's one th...
yo nukem.
Did pull day yesterday and I've never been so sore, back especially.
i appreciate the support, but i think it's better to let the whole thi...
Vintage:
Good job bud, now I suggests waiting until your fresh befo...
My perception is someone stating half truths as if they are gospel.
EXACTLY!!
Thanks for the straight answers without the B.
I heard Milos say something to this point on one of his segments.
I think me as well as countless others started out thinking that by do...
Defiant1:
Yes I agree, what ever you say is right.
Oh cmon guys, please stop arguing.
Also, how many times can you deadlift in a 2 week period.
doesn't sound very "do what you want" or "I suggest&quo...
With 5x5, Does the total volume and frequency allow more for hypertrop...
I disagree, you can hit different sections of a muscle and it will gro...
Big Boi 1906:
I am familiar with what you said about deadlifting ev...
No, I mean if I can safely deadlift 3 days a week, I will.
Big Boi 1906:
It's more for gains although others find it more of s...
please explain
Big Boi 1906:
My apologies didn't quite understand the question.
i used to have a bar and some weight plates at home and i used to do a...
what do you mean by vertical grip.
This routine doesn't incorporate those exercises, but let's you do wha...
mostsolid
I carry alot of weight around with me (fat), will i need ...
I am really not sure of the correct terminology , i mean i held the d...
I can read and comprehend.
zpnq:
Yes it is possible my friend.
they are pointless in this routine you cry baby.
Everyone is a badass on the internet.
right whatever you say cry baby.
150 lbs at 4 years, you should be taking advice not breaking bad on th...
right right right, keep talking cry baby
Agreed!!!
yup just like the cry baby
right right how my giving advice nd i wanna know were in the book does...
guys let's all ligthen up and stop bashing eachother, let the thread p...
Could a mod please just delete the second paragraph in the original po...
John Hansens book: page 71.
I agree.
xxmikexx2k_2000@yahoo.
compliment is much appreciated, thank you
Mostssolid mate I've been coming here as guests on and off, I am consi...
awh mate forgot to say 3x8 is what I might start off, so that's what I...
On the push day the 3rd exercise is dips.
Mostsolid
I just finished my 2nd day, PUSH day and i felt a b...
Uber:
That is totally normal my friend that doesn't mean you didn't...
wannagethugeNOW:
Sometimes 2 chest movements is to much, your chest...
I appreciate your effort and agree that compound exercises must be inc...
Josher13:
Thank you.
Mostsolid.
pwrtrp:
Choose one of the following then stick with it for 8-12 wee...
U think its ok to do these workouts Milos style? with slow reps .
Yes that's right your going to be using heavy weights.
good grief lots of information from mr anderson and mostssolid, apprec...
I hope this hasn't already been asked! But.
Most solid, thank you for the help.
Random Guy:
The first suggestion is right.
romo:
No problem bud anytime.
Hey another quick question about the 3 day split, can the split be run...
romo:
Sorry bud I would have to say no.
Not to be rude, but does anyone else agree?
Was reffering to the routine I posted.
mostssolid mate, before I start the routine this coming week I wanted ...
|
