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Thread: what do yall think?

  1. #1
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    what do yall think?

    Which workout routine would be better to gain muscle mass? An upper/lower split four days a week. Monday Tuesday Thurdsay Friday. Or something that looks like this: Monday:chest Tuedsay:legs Wednesday:back Thursday: shoulders Friday:arms
    So what do yall think would be a better routine to do to gain muscle mass. I know a lot of gaining mass has to do with eating. But along with eating which one would you prefer to reach my goals. Thanks.

  2. #2
    As I Am Paul Stagg's Avatar
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    I prefer the first, but both will work.
    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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  3. #3
    Grammar Nazi BG5150's Avatar
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    I would go with the first, because you get two growth cycles a week instead of one.
    Last edited by BG5150; 10-19-2006 at 10:59 AM.
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    hey BG5150 what is a good upper/lower split?

  5. #5
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by zeb2520
    hey BG5150 what is a good upper/lower split?
    I did this and liked it:

    M: Upper
    Bench
    Rows
    Weighted Dips
    Military press s/s with calves

    T: Lower
    Deadlift
    Front Squat
    SLDL
    BB Shrugs

    W: Off

    Th: Upper
    Incline Bench
    DB Bench
    Chins
    Cable row s/s with calves

    F: Lower
    Squat
    Good Mornings
    Reverse Hypers
    DB Shrug
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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  6. #6
    Senior Member Howard 9's Avatar
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    I use an upper lower split just the way you described, and I love it.

  7. #7
    Grammar Nazi BG5150's Avatar
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    I'm going to start this next week substituting lunges for leg press and maybe vertical dips for pulldowns):

    Quote Originally Posted by 0311
    Like all my programs its basic progression with loading and maintaining the total work being done. You will need a fairly good work capacity, meaning you'll need some training time under your belt.

    Upper Day 1:
    Bench Press**
    Pendlay Row**
    Military Press
    Cable or Band pull downs
    Decline sit-ups

    Lower Day 1:
    Conventional Deadlifts**
    Leg Press
    Goodmornings
    Barbell shrugs

    Upper Day 2:
    DB Bench**
    T-bar Rows
    Plate Raise (or Face pulls w/ bands)
    Weighted Pull ups

    Lower Day 2:
    Squat**
    Stiff Leg Deadlifts**
    Reverse Hypers
    Dumbell Shrugs

    * I will leave the arm work up to you. However dont spend all that much energy on them, just 3-4 sets a week is all you need. They get plenty of work with the rowing and other movements.

    ** Primary movers, your major lifts that need to be payed attention too.

    Now the training sets/reps/load are gunna be a bit different with this. Its not going to be your basic 5x5 or 3x5.. In-fact it wont even be in the ball park like that... PAY ATTENTION!

    Primary Movers:
    1.) 5x3
    2.) 5x3
    3.) 5x3
    4.) 4x6
    5.) 4x6
    6.) 5x5
    7.) 5x5
    8.) 5x5
    9.) 0ff

    Get a projected 3RM of all your Primary Movers (*). Once you get your projected maxes at the END of th week calculate 78.5%.

    - Example: 3 RM on Squat is 315. Take 315 x .758 = 238.77 (240)

    Now after the first week you will start working your Primary Movers at 78.5% @ 3RM. Once you complete the first week continue adding 2.5-5% to the 78.5%.

    - Example:
    Week 1 I did 240 (78.5%) on the squat.
    Week 2 I will do 80-82.5% of my best 3RM.
    Week 3 I will do 82.5-85% of my best 3RM.

    Weeks 4 and 5 are what I call high rep weeks. Yup I said it.. HIGH REPS. You will do 4 sets of 6 with the same weight on all 4 sets. Use your judgment on the weights, but keep them fairly challenging.

    You will do the SAME thing for week 6-8 as you did with week 1-3. However during this week you will be working with a 5RM and NOT a 3RM.

    The other lifts that arnt Primary Movers are done like this:

    1.) 3x12
    2.) 3x12
    3.) 3x8
    4.) 3x8
    5.) 3x6
    6.) 3x6
    7.) 4x6
    8.) 4x6
    9.) 0ff

    The thing with these lifts are going to be rest periods. Keep the rest around 60-120 seconds between each set. Now between each movement thats your choice however dont go talk to all the girls for 20 minutes and then come back and pick it back up. If you hit failure on a set you simply just hit failure and its not a big deal.
    Last edited by BG5150; 10-19-2006 at 02:57 PM.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  8. #8
    Senior Member Howard 9's Avatar
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    Good idea lunges are great. Do BB ones there killer

  9. #9
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    sldl and deadlifts on the same day are not to much?

  10. #10
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    hows this:

    Monday: Upper 1
    *Bench Press:
    Decline DB Press:
    *Pendlay Rows:
    Military Press:
    Hammer Curls:
    Pull downs:


    Tuesday: Lower 1
    *Squats:
    Leg Curl:
    Leg Press:
    Barbell Shrugs:
    Incline Sit-Ups:


    Thursday: Upper 2
    *DB Bench Press:
    Incline Bench Press:
    Pull-Ups:
    Plate Raises:
    Preacher Curls:
    Skull Crusher:


    Friday: Lower 2
    *Dead Lifts:
    Hack Squats:
    High Feet Leg Press:
    DB Shrugs:
    Incline Sit-Ups:

  11. #11
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    so does that look like a good upper lower split

  12. #12
    Senior Member Levantar's Avatar
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    Quote Originally Posted by zeb2520
    hey BG5150 what is a good upper/lower split?
    I have started using the WBB 1 routine with a couple of changes. I do Good Mornings instead of the hamstring curls. Also I do the routine in three consecutive days and then start again for three more days and on the last day I rest. Been doing it 2 weeks now and I'm happy with that. @ full body workouts in 1 week I hope will help build the muscle quickly.

  13. #13
    no matter what SaVvY's Avatar
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    Quote Originally Posted by zeb2520
    Which workout routine would be better to gain muscle mass? An upper/lower split four days a week. Monday Tuesday Thurdsay Friday. Or something that looks like this: Monday:chest Tuedsay:legs Wednesday:back Thursday: shoulders Friday:arms
    So what do yall think would be a better routine to do to gain muscle mass. I know a lot of gaining mass has to do with eating. But along with eating which one would you prefer to reach my goals. Thanks.
    i wouldnt use either of them

  14. #14
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by SaVvY
    i wouldnt use either of them
    What's wrong with an u/l "split"?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  15. #15
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    can someone tweak the routine i posted above thanks.

  16. #16
    no matter what SaVvY's Avatar
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    Quote Originally Posted by BG5150
    What's wrong with an u/l "split"?
    pretty much everything

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