Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

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Muscle mass question

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gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2004/04/20, 02:15 PM
I will post the next 4 weeks here. Seems easier then sending it too everyone.
Relique
Relique
Posts: 187
Joined: 2004/03/17
United States
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:

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Sean "TBAR" Johnson -USAF-
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
hecdarec
Posts: 2,457
Joined: 2003/12/16
United States
2004/04/21, 08:13 AM
What are auxiliary reps?

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My gym dues are not paid with money.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2004/05/10, 07:41 AM
How is the training going?
hecdarec
hecdarec
Posts: 2,457
Joined: 2003/12/16
United States
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.

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Would it be classified as overly competitive if I refused to let a 4 year old beat me at chutes and ladders?
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
killazee00
Posts: 27
Joined: 2004/04/11
United States
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
killazee00
Posts: 27
Joined: 2004/04/11
United States
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
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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
r3dstw0k00
Posts: 1
Joined: 2004/08/05
United States
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
beefstallion2
Posts: 1
Joined: 2004/11/03
United Kingdom
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
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2004/11/04, 06:22 PM
try the plan on here beef
christineabba
christineabba
Posts: 9
Joined: 2005/03/20
Canada
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
DeadOnArrival
Posts: 95
Joined: 2005/05/22
Australia
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
yesmiguel
Posts: 3
Joined: 2008/07/14
United States
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
Pensfan
Posts: 484
Joined: 2008/03/14
United States
2008/07/24, 02:14 AM
if your following the calorie calculator heads up its messed up.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2008/07/24, 10:44 PM


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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
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So you started the muscle mass program to not gain muscle mass?
yesmiguel
yesmiguel
Posts: 3
Joined: 2008/07/14
United States
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
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/07/29, 08:59 AM
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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.
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Huh? Since when has ANY of that EVER been a symptom of weight training??? What in the bloody hell are you talking about?

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SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
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.
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:surprised:

You are slightly clueless and I mean that in the most honest of ways.
fishmanwest
fishmanwest
Posts: 1
Joined: 2008/11/03
United States
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
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
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.
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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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