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Muscle mass question

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gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/20, 02:15 PM I will post the next 4 weeks here. Seems easier then sending it too everyone.
Relique Posts: 187 Joined: 2004/03/17	2004/04/20, 06:03 PM think I will start this work out as well, I was beeing lazy and went to the free trainer generic workout, similar to yours but I see some differances, think I will give yours a shot. :dumbbell::angry::dumbbell: -------------- Sean "TBAR" Johnson -USAF-
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/21, 08:07 AM Squats 65% x 10 x 3 Deadlifts 65% x 5 x 3 Step-ups or lunges 65% x 10 x 3 Good mornings wt x 10 x 3 Hamstring exercise(you choose) wt x 10 x 3 1min TBS ABS Chest: (I was into bodybuilding for a little while) Bench 65% x 10 x 3 Decline 65% x 10 x 3 Incline DB 65% x 10 x 3 Dips wt x 10 x 3 Flys or cross-overs wt x 10 x 3 I would do those first two on days 1 and 2, rest on day 3, then do this one on day 4. Back and triceps Pull-ups wt x 10 x 3 1 min TBS B.O.R Wt x 10 x 3 1min TBS Seated Rows Wt x 10 x 3 1 min TBS Pull-downs wt x 10 x 3 1 min TBS Skull Crushers wt x 10 x 3 1 min TBS Push-downs wt x 10 x 3 1 min TBS ABS Day 5 - Shoulders Standing Front Military press 65% x 10 x 3 1min TBS Arnold Press wt x 10 x 3 short rest period Shrugs wt x 10 x 3 1 min TBS Front wt x 10 x 3 keep cranking 1 right after the other Side raise wt x 10 x3 same Back hypers wt x 10 x 3 1min TBS Abs Day 6 - calves, biceps, and forearms Standing calve raises wt x 10 x 3 toes straight wt x 10 x 3 toes out Seated Calve raises wt x 10 x 3 Toes Straight wt x 10 x 3 Toes Out Preacher curls wt x 10 x 3 1min TBS Dumbbell curls wt x 10 x 3 1min TBS Forearm curls wt x 10 x 3 1min TBS DAY 7-REST The percentages look like this: Week 1 2 3 4 Reps 10 8 6 4 Percentage 65 75 85 90 TBS 1.5 2.0 2.5 3.0 Auxiliary reps 10 10 5 5 TBS Auxiliart 45 sec 45 sec 1 min 1 min If you feel good week 4 and can add more weight and still stick your form and reps then do so.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/21, 08:09 AM You can change the back exercises out if you want. Those are my staple and I rotate the numbers on them. It is good to rotate exercise selection too. Any questions just ask.
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/04/21, 08:13 AM What are auxiliary reps? -------------- My gym dues are not paid with money.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/21, 11:34 AM Core exercise: Any exercise that stresses 2 or more primary muscles over 2 or more primary joints. Examples: Squats, bench, deadlift, power clean, etc.. Auxiliary exercise: Any exercise that stresses 1 primary muscle over 1 primary joint. Examples: Push downs, bicep curl, leg extension, leg curl. You can also look at auxiliary exercises as anything that helps build your core exercises.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/05/10, 07:41 AM How is the training going?
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/05/10, 08:05 AM I had to stop. I have a pulled muscle in my back. The Dr. recommended that I stay off of the weights for 2 weeks. I definetly saw results from the first 4 weeks and I will keep this program in my back pocket. -------------- Would it be classified as overly competitive if I refused to let a 4 year old beat me at chutes and ladders?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/05/11, 03:06 PM There were more than 1 on the plan. Is there any more feedback on the plan from those who are on it? And if you are on it are you following it or just doing whatever?
killazee00 Posts: 27 Joined: 2004/04/11	2004/05/11, 11:20 PM I injured my thigh so i've stopped the program.. I didn't want to continue w/ the program not being able to lift legs. I'll resume the program once i'm healed probably in 1-2 weeks. I completed the 1st 4 weeks and I felt stronger got a little bigger not that much.
killazee00 Posts: 27 Joined: 2004/04/11	2004/05/11, 11:22 PM One more thing, once I've completed the 1st and 2nd set of the 4 weeks. What program should I go to next, to maintain or even add more mass?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/06/17, 10:23 AM Bump. Please sticky this post. Are you guys warming up properly. And are you sticking to the rep, weight, and rest schemes? I implement this plan with a lot of people that need mass and strength and they get bigger and stronger (not just athletes). The 1st 4 weeks set you up for big gains in the next 4 weeks. I am not surprised to hear you only got a little bigger or stronger after the 1st 4. Try the next 4 after the 1st 4 and you will like the results.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/06/17, 10:25 AM I also get the feeling some of you are looking for overnight results. Getting better requires consistent effort each and every time you go to the gym.
r3dstw0k00 Posts: 1 Joined: 2004/08/05	2004/08/05, 05:57 AM Gator, i am brand new to the sight, and im going on your 1st 4 weeks tomarrow, im going in to get my maxes, then i am going to start, i have a question about the diet, protien and other things i should be intaking with this to get size and strength... by the way, i dont know half of the workouts you said, but im going in tomarrow, and ill talk to someone about them. Thanks Gator, it sounds like a good plan.
beefstallion2 Posts: 1 Joined: 2004/11/03	2004/11/03, 08:39 AM i need to increase my muscle mass within a few weeks , i have lost 4-5 inches from my chest and shoulders and i need to put it back on for work ? can you help with a diet and fitness plan ::dumbbell:
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/04, 06:22 PM try the plan on here beef
christineabba Posts: 9 Joined: 2005/03/20	2005/06/03, 07:25 PM I workout with weights 3 days per week for 1 hour-full body I also do 5 hours of cardio Lately my butt has started to grow so much that I can't fit into any of my shorts. I have noticed my arm and chest muscles growing but they don't interfere with my clothes fitting. What am I doing wrong? If anything my diet has gotten better than it used to be. I work out alot more than I used to when those shorts fit
DeadOnArrival Posts: 95 Joined: 2005/05/22	2005/06/04, 09:45 PM You can also try adding some aerobic exercise to the end of your workouts. This increases the release of glucocorticoids which are stress hormones. They break down muscle tissue. Minimise rest between sets. 30 seconds or less. Keep the reps higher. Eat a little less so you cant grow.
yesmiguel Posts: 3 Joined: 2008/07/14	2008/07/23, 11:15 PM I'm 1.5 weeks into the "12 week muscle mass plan" and I'm seeing significant gains in thigh thickness and other body parts. Unfortunately, my body weight is going up almost to 200 lbs for a 6'1". That's pretty scarry, I like to stay around 180 lbs. Should I be concerned? I like the program, but I don't want to weigh so much, especially since I like running and don't want added strain on my knees. Is my body going to stop gaining and start leaning up? Any tips would be helpful. Thanks! 7-23-2008
Pensfan Posts: 484 Joined: 2008/03/14	2008/07/24, 02:14 AM if your following the calorie calculator heads up its messed up.
gatormade Posts: 1,355 Joined: 2003/10/01	2008/07/24, 10:44 PM ============ Quoting from yesmiguel: I'm 1.5 weeks into the "12 week muscle mass plan" and I'm seeing significant gains in thigh thickness and other body parts. Unfortunately, my body weight is going up almost to 200 lbs for a 6'1". That's pretty scarry, I like to stay around 180 lbs. Should I be concerned? I like the program, but I don't want to weigh so much, especially since I like running and don't want added strain on my knees. Is my body going to stop gaining and start leaning up? Any tips would be helpful. Thanks! 7-23-2008 ============= So you started the muscle mass program to not gain muscle mass?
yesmiguel Posts: 3 Joined: 2008/07/14	2008/07/28, 11:52 PM pensafan: Thanks for the tip on the calorie calculator, I was going to start following. I started the "muscle mass" program because I empathized with its goal description of "plateauing? after exercising regularly for a long time. I've felt stuck, marginalized, with no progress in strength, definition, or stamina (despite running, gyming, & sports). I like the results so far, I just don't want any irreversable problems like rigidness, inflexibility, excessive hormone mood swings, accelerated hair loss/aging, etc... I'm doing it all natural (no ste_roids), but even natural has it's negatives. Feeling great so far!! Thanks for asking and commenting. 7-28-2008.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/07/29, 08:59 AM ============ Quoting from yesmiguel: I like the results so far, I just don't want any irreversable problems like rigidness, inflexibility, excessive hormone mood swings, accelerated hair loss/aging, etc... I'm doing it all natural (no ste_roids), but even natural has it's negatives. ============= Huh? Since when has ANY of that EVER been a symptom of weight training??? What in the bloody hell are you talking about? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
gatormade Posts: 1,355 Joined: 2003/10/01	2008/07/29, 11:19 PM ============ Quoting from yesmiguel: pensafan: Thanks for the tip on the calorie calculator, I was going to start following. I started the "muscle mass" program because I empathized with its goal description of "plateauing? after exercising regularly for a long time. I've felt stuck, marginalized, with no progress in strength, definition, or stamina (despite running, gyming, & sports). I like the results so far, I just don't want any irreversable problems like rigidness, inflexibility, excessive hormone mood swings, accelerated hair loss/aging, etc... I'm doing it all natural (no ste_roids), but even natural has it's negatives. Feeling great so far!! Thanks for asking and commenting. 7-28-2008. ============= :surprised: You are slightly clueless and I mean that in the most honest of ways.
fishmanwest Posts: 1 Joined: 2008/11/03	2008/12/01, 10:51 AM I workout 4 days a week and I work my ads all the time, and I still don't have a defined 6 pack. Do I just have to much fat and weigh to much? I am 44yrs old weighing 186. I have been working out for 11/2 yrs.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/12/02, 08:50 AM ============ Quoting from yesmiguel: pensafan: Thanks for the tip on the calorie calculator, I was going to start following. I started the "muscle mass" program because I empathized with its goal description of "plateauing? after exercising regularly for a long time. I've felt stuck, marginalized, with no progress in strength, definition, or stamina (despite running, gyming, & sports). I like the results so far, I just don't want any irreversable problems like rigidness, inflexibility, excessive hormone mood swings, accelerated hair loss/aging, etc... I'm doing it all natural (no ste_roids), but even natural has it's negatives. Feeling great so far!! Thanks for asking and commenting. 7-28-2008. ============= Wow, I missed this thread but this has to be one of the best quotes of all time. Is he talking about weightlifting or side effects of viagra?:laugh:

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