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Whats the best routine for gaining mass

Garym1976 Posts: 17 Joined: 2002/04/09	2002/04/22, 09:36 PM Im trying to gain mass and i want to know if i should stick with a 4 day routine or switch to something else.My job is very physical labour and i get home around 6 and Im tired. Any advice would be nice
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/04/23, 01:58 AM Just follow the 12 weeks muscle mass program. Weight training 4 times a week is good enough, don't worry. If you eat well etc you'll get good results. -------------- - Nina :o) La vie est toujours aussi belle.....
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/04/23, 10:48 AM Stick with the 4-day mass routine. The 12-week mass program is designed specifically using a 4-day training split because the exercises are pretty intense and you'll need the other days to rest. -------------- **_Robert_**
vinni Posts: 54 Joined: 2002/04/11	2002/04/23, 01:29 PM also heavy weights. just able to get your reps or one less -------------- Vinni =POWERED BY IRON=
Boddhisattvha Posts: 1,226 Joined: 2002/03/07	2002/04/23, 01:44 PM Hmmm, I was wondering about this. I've done an insane amount of reading lately though and everythin says that you should give your body ample time to rest. -------------- And my soul must be iron, because my fear is naked. I'm naked and fearless.
rev8ball Posts: 3,081 Joined: 2001/12/27	2002/04/23, 01:54 PM you're right when it comes to training for strength. inbetween sets, i would rest for at least 2-3 minutes, sometimes much more. as far as days go, i would lift usually 3 times per week, but never more than 4. ============ Quoting from Cainsands: Hmmm, I was wondering about this. I've done an insane amount of reading lately though and everythin says that you should give your body ample time to rest. ============= -------------- Michael "Trample the weak; hurdle the dead!"
alainr Posts: 9 Joined: 2001/08/05	2002/04/29, 11:07 PM I'm following the 12 week program too but cannot exercise on saturdays. is it ok to switch into a mon/tue/ wed off/thu/fri/sat and sunday off? Also, in the 12 week program.....what about the abs??? tks for your info! alain
fireloard Posts: 665 Joined: 2001/03/27	2002/04/29, 11:33 PM You can shift days around.. I usually move my friday workout to thursday and saturday workout to friday so I get the weekend off... I'm not too sure if its good to take two rest days in a row like that.. pretty much the only thing I try to keep in mind when shifting my rest days around is to make sure i'm not working a muscle group that might need some muscles I worked the day before (like if I were to do some chest movements.. I wouldn't want to do them on a day after I did shoulders)
alainr Posts: 9 Joined: 2001/08/05	2002/04/30, 10:38 PM Tks for your response! What about the abs training........i'm on the 12 week program and, so far, (four week already) there's any ab exercise on it.......any idea why? Other thing: On the 12 week program, there's usually 2 or 3 exercises per group of muscles and week after week (so far) there's no variation on them....Is that correct? I mean, wouldnt it be better to change exercises from one week to the other? Is it ok, if i have some energy left, to go for an "extra mile" and do another exercise beside the ones which are listed on a particular day? Tks again for your help! Alain
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/05/01, 02:08 AM First about the abs; you need to choose the 12 week ab program next to the other program. Secondly, the 12 week muscle mass program target all the good old compound exercises. They will give you mass fast. If you want more definition exercises (and got more energy left) oh yes then do another one as well. Good luck! -------------- - Nina :o) La vie est toujours aussi belle.....
Gambit Posts: 2 Joined: 2002/05/02	2002/05/02, 04:25 PM well i just saw the 12 week muscle mass program and i founded very wiered... as far as i know to get mass u do huge weight less reps about same amout of sets... but this program has a alot of reps witch is good for cuting/tuning musles... correct me if i am wrong.... -------------- pain makes u realize that u are steel alive
Boddhisattvha Posts: 1,226 Joined: 2002/03/07	2002/05/02, 04:53 PM Everyone says that. The first two sets are basically warm ups that are to be done with moderate weight. As you work your way through the sets you're supposed to add weight so that your doing real close to max weight on the last set. Make sense? -------------- And my soul must be iron, because my fear is naked. I'm naked and fearless.
alainr Posts: 9 Joined: 2001/08/05	2002/05/02, 10:50 PM tks for the response to my questions! So, if i am properly understanding you, AFTER the 12 week mass program, THEN it will start the 12 week abs program? when i started the 12 week program i ALSO clicked on the 12 week abs program but there's no exercise related to abs which is coming along with the 12 w program......so i am confused....... tks in advance
fireloard Posts: 665 Joined: 2001/03/27	2002/05/02, 11:24 PM No it should be running along with your 12 week mass program.. the only thing is that your ab program is SEPERATE from your 12 week mass program (at least I think as I haven't taken both at once before).. scroll down to the bottom of your screen when your at the exercise page and there will be a button listed there for your 12 week ab program.. then click that and you can select the current week of the ab program that your on... hope this helps.. fill out your profile..
alainr Posts: 9 Joined: 2001/08/05	2002/05/03, 11:00 PM tks for youR Help!!! i was pretty "blind" to dont see it. DUH! :)
jsambu Posts: 34 Joined: 2001/01/23	2002/05/14, 10:38 PM believe it or not the best way to train for mass is to lift about 2 or 3 days a week, eat and sleep. yes eat and sleep. dont just eat anything try to eat healthy while at the same time taking in more calorie and get at least 8 hrs of sleep a night.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/14, 09:41 AM bump
fsdsk Posts: 959 Joined: 2003/11/30	2004/03/14, 04:58 PM thanks asimmer!
TRad Posts: 94 Joined: 2004/01/03	2004/03/16, 04:31 PM One thing that sometimes goes overlooked (by myself often enough as well) is INTENSITY. Some days I'll be at the gym and go through my sets and reps and forget to really challenge myself. I'll be fairly on track with dieting, and consistency, but without the intensity and focus of the workouts the gains don't seem to be very efficient. Challenge yourself; believe and you can acheive (..and will live happily ever after. the end)