What is a good workout routine for building mass?
March 3rd, 2010 | by admin |Ive been working out for about a year now and i noticed some results but things are going somewhat slow and I was wondering whats a good workout routine to follow. I got a journal to keep track but what would be a good schedule to follow (like chest/shoulder Monday, arms Tuesday, back abs and cardio Wednesday, etc). Is there any better than the rest or should I set my own?
you’re correct when you said set your own. everyone has a different body. i’m a personal trainer and all my clients have different schedules that fit their body type, athletic ability, and even time schedule etc.
my personal workout splits is 5 days monday – friday, cardio on saturdays and sundays.
monday – chest (3×8 weighted dips with 45 lb plate, 3×8 bench press, 3×8 incline dumbbell press, 3×8 flat bench dumbbell flies.)
tuesday – back (3 sets of pullups until failure, 3×10 dumbbell rows, 3×8 barbell rows, 3×10 lat pulldown machine, 4×12,10,8,6 deadlifts)
wednesday – shoulders/traps (4×12,10,8,8 dumbbell military press, 3×8 barbell press, 3×10 lateral raises, 3×12 dumbbell shrugs)
thursday – legs (4×12,10,8,6 squats, 3×10 lunges, 3×10 calf raises and some leg machines)
friday – arms triceps/biceps some forearms (SUPERSET meaning doing a set of biceps right after triceps) (3 sets until failure weighted dips superset with 3 sets until failure weighted CHINups, 3×8 skull crushers superset with 3×8 close grip barbell curl, 3×8 close grip bench press superset with 3×8 hammer curls).
that’s my current split, i change it up every 3-4 weeks. not telling you that this is the workout you should do, but it has added on about 5-6 pounds of solid muscle mass on my body.
try to avoid doing chest and shoulders together and arms the next day. chest and shoulders both work your triceps and doing triceps the next day is overkill. gotta rest them first.
just remember that gaining muscle mass is 1/3 working out, 1/3 sleeping, 1/3 eating.
working out triggers the growth, sleeping gives the the rest and time to rebuild and grow bigger, eating fuels the growth. you may be an animal in the gym but sleeping 4 hours per night and undereating calories will not give you good results.
2 Responses to “What is a good workout routine for building mass?”
By Sainty1915 on Mar 4, 2010 | Reply
you’re correct when you said set your own. everyone has a different body. i’m a personal trainer and all my clients have different schedules that fit their body type, athletic ability, and even time schedule etc.
my personal workout splits is 5 days monday – friday, cardio on saturdays and sundays.
monday – chest (3×8 weighted dips with 45 lb plate, 3×8 bench press, 3×8 incline dumbbell press, 3×8 flat bench dumbbell flies.)
tuesday – back (3 sets of pullups until failure, 3×10 dumbbell rows, 3×8 barbell rows, 3×10 lat pulldown machine, 4×12,10,8,6 deadlifts)
wednesday – shoulders/traps (4×12,10,8,8 dumbbell military press, 3×8 barbell press, 3×10 lateral raises, 3×12 dumbbell shrugs)
thursday – legs (4×12,10,8,6 squats, 3×10 lunges, 3×10 calf raises and some leg machines)
friday – arms triceps/biceps some forearms (SUPERSET meaning doing a set of biceps right after triceps) (3 sets until failure weighted dips superset with 3 sets until failure weighted CHINups, 3×8 skull crushers superset with 3×8 close grip barbell curl, 3×8 close grip bench press superset with 3×8 hammer curls).
that’s my current split, i change it up every 3-4 weeks. not telling you that this is the workout you should do, but it has added on about 5-6 pounds of solid muscle mass on my body.
try to avoid doing chest and shoulders together and arms the next day. chest and shoulders both work your triceps and doing triceps the next day is overkill. gotta rest them first.
just remember that gaining muscle mass is 1/3 working out, 1/3 sleeping, 1/3 eating.
working out triggers the growth, sleeping gives the the rest and time to rebuild and grow bigger, eating fuels the growth. you may be an animal in the gym but sleeping 4 hours per night and undereating calories will not give you good results.
References :
fitness trainer.
By Eric on Mar 4, 2010 | Reply
Even more important than what you do for a workout is what you put in your body. Try doing different workouts and mixing it up a little.
…you’d be suprised how little you have to do to get big results.
References :
http://www.chest-workout.org