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2003/06/13, 05:30 PM
Hi All,
I'm sure enjoying this web site. Looks like there are a lot of serious trainees around here and this is helping me stay motivated. When I found this place, I had been looking for a routine that would help me move up a level. I've been back to the gym for about three months after an injury, and felt it was time to get back to heavy training. My goal at the moment is to regain lost size and strength, and add to that for a while, before thinking about physique competition.
The special 12-week mass program looked pretty good to me and I've just finished my third week. I think my muscles are still in a state of shock! My weights are increasing, rapidly approaching where I was before, and I'm hitting the gym with more intensity each workout. Having the ability to keep my weights and reps in the database has been very motivating, and enlightening too. I plan to test my 1 rep max on a couple exercises in the gym next week to see how accurate the progress charts are.
Those who have written that they think this routine has too few sets and reps, really haven't put in enough effort because I don't think it matters how big and strong you are, if you just try to put a maximum effort into every set in this routine, it is going to kick your butt! I've always thought that only the last few reps of an exercise are the ones that stimulate growth. This routine seems to get me to that point faster than any other Ive tried.
Myself, I honestly think that if I keep this up, I may reach an overtrained state in a couple more weeks. Even with only 4 sets of 5 exercises per workout, 4 days per week.
This brings me to my question, to anyone who has seen the entire twelve week program. Will there be any changes to the routine? That is, will the exercises and/or their order change, and will the set/rep scheme change? I would think that, at least for me, the exercise selection will have to change, probably in the next 2-3 weeks. I've been watching the progress charts, and for the most part, my 1 rep max is increasing on each exercise. As long as this is the case, I think I'm ok. But if things start to level off or even drop, a change in the routine is indicated.
Has anyone else used this routine and are you inputting your weights and reps into the database? What changes have you noticed in your estimated 1 rep max? Any other observations?
If there is anyone that wants to compare workouts or talk about all aspect of this great sport, especially other guys in San Diego, feel free to drop me a line.
Keep pumpin'
Rick
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2003/06/18, 02:57 PM
Well, I got my answer. As I entered the fourth week, freetrainers made my fifth weeks workouts available online. They start to mix it up a bit and I'm really looking forward to it. According to the progress charts, my strenght has been increasing but is starting to show signs of a plateau. Looks like a good time to shock the system. I would suggest anyone interested in a good hard workout that is going to give results without much time spent in the gym give this routine a try. If you already have, or are interested, feel free to write back.
Keep pumpin'
Rick
PS to the webmaster. I think it would be cool if I could share my workouts with others. Let me know if this is possible.
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2003/06/18, 03:04 PM
I finished the 8 week strength program a few weeks ago and currently in my 3rd week of the mass. These programs are great, I can focus on my work out and not have to worry about the routine. I can normally blow out my heaviest days in about an hour. I agree, if you're not pushing yourself, then these may not be enough exercises for everyone.
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2003/06/19, 01:27 PM
I'm definitely a proponent of FT's 12 week mass program. Most of the people who say it's not enough or too easy aren't working hard enough in the gym, and then are probably eating McDonald's every day anyway. It helped put 20 more pounds on me, and I'm a naturally thin guy. I think it's great, but its effectiveness will only match your determination. Good luck sd!
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/06/19, 06:22 PM
Thanks mzakal. Hope I can put on 20 pounds as well. When my arms and chest are as big as yours, I'll be happy. I think. What program are you on now?
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2003/06/19, 09:09 PM
im so motivated too
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2003/06/19, 09:59 PM
I'm actually about 4 weeks through the Mass Program again, but I haven't gained much because my calories have been too low. I've been looking into other programs on other sites but too many of them go 6 days a week and involve screwy exercises you can't really do in a packed gym. I'll try a new program when I can find one that fits my schedule. (PS-my pics are from over a year ago, so add 20 lbs to those)
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/06/21, 01:12 PM
I haven't gained a lot of weight either, although my appetite is out of control! I am getting stronger, and my muscles feel tighter, so I like to assume my body comp is improving. I'll try to post some more recent pics soon. I really enjoy using the database on line for my workouts and input my reps/weight every day. Great motivating tool when you see the upward slope of the progress charts. Wish we could share this information with other members. I've been posting mine on my msn website for anyone interested.
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Keep pumpin\'
Rick
http://communities.msn.com/liftingbuddy/
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