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2005/03/08, 02:55 AM
I'm 19 and getting back into my old habits of working out daily (finally!) and want to know the best way to build mass. Im already getting good carb and protein intake from weight gainer called Mass-Tech. I had a plan on the FT site but it doesnt feel like im getting a true workout! In fact the guy that runs the gym i work at said one of the excersises was BS (close gripped machine pull downs)because wide grip is always best for back and he's broken world records for his age group. So i just want to build strength and mass! Any suggestions as to how to plan out my workout routine? This goes from how many days to excersise, to whether to break up muscle groups into days of the week or do full body every other day, and how many excersises per muscle group, etc. Thanks in advance
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2005/03/08, 07:21 AM
I wouldn't say close grip pulldowns is a bs exercise. Its like saying close grip chins is a bs exercise. It may not be the best way to widen your back but it is a good exercise to mix up with wide grip pulldowns. You want to stimulate every fiber in your muscle. which consists of varing your exercises weekly like ft programs generaly do, or mixing your exercises up every couple of months to help prevent the body from hitting a plateau. I have seen good results from using ft programs. Mass is generally built using more weight, less reps, and longer breaks. You could always swap out an exercise if you dont really like the one ft has.
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2005/03/08, 03:37 PM
If the FT programs have me doing only four arm excercises or chest excercise for the muscle group per week, would it be ok to do extra ones so i feel like im getting more of a workout or is there a reason for leaving it at four?
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2005/03/08, 04:46 PM
You just want to make sure you dont over-train. I only do 3 chest exercises per week. I was doing more but I think I was over training the muscle. The biceps and triceps are secondary muscles. When you train your chest you do hit the tris, and when you train the back you hit the bis. See what works for you, everybody is different. Say you have 2 exercises for the triceps, and you dont think thier getting the kind of workout you were hoping for, pick an exercise you like and add it to your workout. You shouldnt need to do more than 2-3 exercises for your bis or tris, if you are not feeling the burn, up the intensity.
Thats just my 2 cents.
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