Heres my version of a dual factor mass gain program. Im hoping this helps me gain that extra 10-15lbs over the next few months.
Any thoughts or suggestions would be greatly appreciated.
Squat / Front Squat
Flat Bench / Inc DB Press
BB Row / Seated Cable Row
Seated Calf Raise / Standing Calf Raise
Deadlift / Power Clean
M Press (behind neck) / Dips
Chin Ups / Pull Ups
Crunches / Leg Raises
Schedule as follows :
Day 1 : Workout 1, 4x6
Day 2 : OFF
Day 3 : Workout 2, 4x6
Day 4 : OFF
Day 5 : Workout 1, 3x10
Day 6 : OFF
Day 7 : Workout 2, 3x10
Day 8 : OFF
Day 9 : REPEAT
4x6 days : increase 2.5-5% per week.
3x10 days : keep weight constant, but increase reps ( 3x11, 3x12, etc.) until 3x12, then increase weight 2.5-5% and repeat from 3x10.
I was thinking of rotating exercises every 3-4 cycles and running this until the conclusion of my current bulk in feb-march.
Cardio done either mornings of workout days or afternoon of off days (i train in afternoon) either 15-20 mins HIIT or 30 mins moderate intensity jogging/elliptical twice a week.
Read the sticky!!
Last edited by Paul Stagg; 12-28-2005 at 11:41 AM.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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