Need routine for mass.

[pfc3rex]

Alright guys I've been reading, and looking at some of the people's workouts around here and I need some help. There are so many exercises to choose what's best. My goal is to add mass, I'm 6'0 weighing 200lbs, and I look like a telephone poll. Can I get some idea's on what I need to incorporate into a workout to see some gains along with my diet, and supplementation? My diet, and supplements, are taken care of I just need a good workout that will keep me busy for about an hour, to an hour and a half. I don't care what days are used for what, and I would only like to work 1-2 body parts a day along with some ab work on training days. Thanks in advance.

-pfc3rex

[ryuage]

check out the wbb routines

[pfc3rex]

ok i read over the wbb routines, and I improvised some of it, and this is what I came up with...

Day 1: / Chest & Back

> Incline DB Press...................3 x 6 / 10
> Flat Flys.............................3 x 6 / 10
> Weigted Dips.......................3 x 10 / 14
> Wide Grip Pull Downs.............3 x 10 / 14
> Dead Lifts...........................3 x 6 / 10
> Seated Cable Rows, T-Rows...3 x 6 / 10
> Flat Bench..........................3 x 6 / 10

** Day 2 Rest **

Day 3: Legs

> Squats...............................3 x 6 / 10
> Leg Press............................3 x 6 / 10
> Leg Extensions.....................3 x 6 / 10
> Hamstring Curl......................3 x 6 / 10
> Seated Calf Raises................3 x 6 / 10

** Rest Day 4**

Day 5: Biceps, Triceps, Traps & Shoulders

> Seated DB Press...................3 x 6 / 10
> Standing DB Lateral Raises......3 x 6 / 10
> Front DB Raises.................... 3 x 6 / 10
> Incline Skull Crushers............. 3 x 6 / 10
> Decline Skull Crushers.............3 x 6 / 10
> Incline DB Curls.....................3 x 6 / 10
> Hammer Curls........................3 x 6 / 10
> Close Grip Bench....................3 x 6 / 10
> Barbell Upright Row.................3 x 6 / 10
> Shoulder Shrugs.....................3 x 6 / 10

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On rest days, this will be dedicated to ab workouts, and one mile cardio runs. On the set, and rep spot will be increased every other week for example: 3x6/10 First week 6 reps, second week 10 reps, third week 6 reps, fourth week 10 reps etc... Don't take that offensive, I was just trying to clarify it.

How is this workout?

[AdmiralDan]

it is alright. i would do flat bench first on chest/back day, i would drop one if the skull crushers on day 5, i would also drop either upright rows or lateral raises

[pfc3rex]

Alright I'll drop those exercises. I will also start a journal so I can keep myself motivated, and track my progress..

[pfc3rex]

Im changing my routine, and I would like some insight on if this is a wise decision. I got this routine out of the Flex Magazine, and it focuses on building strength. The name of the program is "Brute Strength". The training split goes like this:

Day 1 - Push
Bench 70% of 1rm 3/10
Incline DB Press 3/10
Flat DB Press 3/10
DB Shoulder Press 3/10
Upright Rows 3/10
Dips 3/10
Lying Tricep Extensions 3/10

Day 2: Rest

Day 3: Lower Body
Squats 70% of 1rm 3/10
Leg Press 3/10
Leg Extension 3/10
Leg Curls 3/10
Seated Calf Raise 3/10

DAy 4: Pull
Dead lift 70% of 1rm 3/10
Chins 3/10
Barbell Rows 3/10
Pushdowns 3/10
Barbell Curls 3/10
Preacher Curls 3/10

Day: 5 Push Assisted (due forced reps on each exercise)

DAy: 6/7 use for cardio & abs

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On the days I don't have a partner I use an Assisted Bench Press machine (don't know exact name) but I use alot of weight. For instance my last set last night I did 200lbs 10x, now on the flex 1rm conversion table it says if you do 205 10x then your 1rm is 265, does that honesly mean that my max is about 10-15 pounds shy of that?

[spencerjrus]

Alright guys I've been reading, and looking at some of the people's workouts around here and I need some help. There are so many exercises to choose what's best. My goal is to add mass, I'm 6'0 weighing 200lbs, and I look like a telephone poll. Can I get some idea's on what I need to incorporate into a workout to see some gains along with my diet, and supplementation? My diet, and supplements, are taken care of I just need a good workout that will keep me busy for about an hour, to an hour and a half. I don't care what days are used for what, and I would only like to work 1-2 body parts a day along with some ab work on training days. Thanks in advance.

-pfc3rex

I'm at like 165 right now at 6'0 and I'm growing out of the telephone pole stage, how can you possibly call yourself skinny at 200 lbs?

[pfc3rex]

That's just the persona that I see when I look at myself in the mirror. I'm just stubborn, and hard headed, all these questions that I ask; I want to assure myself that I'm doing a good decent routine so that I don't waste my time, and see minimal results. Yes I know making bad decisions is good, if you can learn to avoid making them again, and recooperate from it. And like the old saying goes, "There's only one stupid question, its the one that's not asked." Or however it goes.. but you get the picture.

[Songsangnim]

. My goal is to add mass, I'm 6'0 weighing 200lbs, and I look like a telephone poll.
-pfc3rex

You must have one heck of a big bone structure then. I'm two inches taller and the same weight, and I don't look anything like a telephone pole (although I'm not huge either).

[Songsangnim]

Im changing my routine, and I would like some insight on if this is a wise decision. I got this routine out of the Flex Magazine, and it focuses on building strength. The name of the program is "Brute Strength". The training split goes like this:

Day 1 - Push
Bench 70% of 1rm 3/10
Incline DB Press 3/10
Flat DB Press 3/10
DB Shoulder Press 3/10
Upright Rows 3/10
Dips 3/10
Lying Tricep Extensions 3/10

Day 2: Rest

Day 3: Lower Body
Squats 70% of 1rm 3/10
Leg Press 3/10
Leg Extension 3/10
Leg Curls 3/10
Seated Calf Raise 3/10

DAy 4: Pull
Dead lift 70% of 1rm 3/10
Chins 3/10
Barbell Rows 3/10
Pushdowns 3/10
Barbell Curls 3/10
Preacher Curls 3/10

Day: 5 Push Assisted (due forced reps on each exercise)

DAy: 6/7 use for cardio & abs

-----------------------------------------------------------------------------------

On the days I don't have a partner I use an Assisted Bench Press machine (don't know exact name) but I use alot of weight. For instance my last set last night I did 200lbs 10x, now on the flex 1rm conversion table it says if you do 205 10x then your 1rm is 265, does that honesly mean that my max is about 10-15 pounds shy of that?

First of all, don't read the magazines. They are not a good source to find training programs or advice on training. Here are some of the biggest problems:
(a) You have twice as many sets for chest as you do for legs, and more than twice for back in one week.
(b) You only have one day of rest.
(c) No standing calf raises? Why are pushdowns on a PULL day?
(d) you are doing two push days and only one pull day per week. A bit unbalanced, methinks.

As for your 1rm conversion question, everyone is different. Nobody can make a table that applies to everyone. The only way to really determine your 1 rm max is to lift it. Flex is honestly (IMO) not a good source of advice. The advice comes mainly (or is claimed to) from genetic supermen who are on steroids. What application would such advice have to people whose genetics are average and who are not on "gear"? Probably not a whole lot. And that's not even getting into the question of ghostwritten articles.

[pfc3rex]

Your right, I don't know why I was being so foolish on actually following that routine. That's completely overtraining, and if im going to get any gains then that would be a waste of time. I'm just going to stick with my original routine, and then just rotate different exercises in and out every month or so. On the 1rm, that's completely true, I'll max on my next push day and see what my real 1rm is. Thanks!