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2003/08/05, 10:52 PM
Hi,
I prepared this routine for me. I need your advice on this. My goal is to gain major mass.
Day 1. Chest, back, shoulder
day 2. Ab
Day 3. Triceps and Biceps
Day 4. Abs
Day 5. Chest, Bicep
Day 6. Abs
Day 7. Rest
As you can see I am not interested about legs. Chest and biceps are the area I am more interested in. All of them consists of three kinds of exercise from FT.
What do you think about the plan. I am having a Weight Gainer from Prolab Nlarge2. I am 5 ft 6 inch and 130 lb.
Any help will be highly appriciated.
thanks
Habib
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2003/08/06, 02:08 AM
First of all a lack of conditioning & functional strengthin the legs will overall hinder progress in building mass, so including strenth traiing for the lower body is always a good idea. Secondly in order to produce consistant progress it is necessary to achive a few key factors first these factors are- stabilization, balance, strength, & power, then comes size. Of course stabilization is going to consist of core conditioning, along with some heavy legwork (you must build a foundation before you build a house). Then comes balance, in order to achieve this you must be sure that strength in all muscles is proportionate to their opposing muscles therefore if you train back only once per week it is ill advised to train chest twice(same goes for all opposing muscles including biceps & triceps), although it may seem like agood idea to train the muscles we want to grow more frequently it will eventually lead to imbalances, injury, & ultimately bring progress to a screaching halt.In addition the key is to try to obtain a balance of stentgth, If you can bench x amount of weight you are going to want to be able to do rows with a similar amount. to build a basic level try starting off with a program like this.
M- quads, hams & lower back,& calves. finish with core training such as sit-ups, leg raises, & back extnsions
W- upper back (including traps) & chest, finish with core.
F- shoulders, biceps & triceps. finish with core
Core training can be ferformed on training days or on days in between, in addtion calves can be trained in an additional session depending on recuperative ability.The focus on this program should be correcting any imbalances & building a basic level of conditioning , once this is achieved it is time to move on to a mass specific program. Hope this can be of some help.
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\"Knowledge & persistence is all one needs to succeed"
---Patrick L.
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