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2003/09/19, 12:08 PM
Ok here is a nice mass/strength building workout. I use the basic core lifts and add from there. You can make what ever days up you want, I do my bodyparts on these days so that is what I amlisting feel free to change them around. I do back on its own cause it is so hard for me:
Chest-I warm up the shoulder well before any workout chest included. Flat bench I do one warm up of 15 reps at 135. Then go right to working sets. I stay in the 6-10 rep range for each set. I do not do 6 reps each week one week I strive for 6 reps( this allows you to go heavier on thses days), the next week maybe 8 or 10 reps. Do 4 sets here. Next is incline 3-4 sets with a weight that permits failure at 6-8 reps. Next is flyes your choice. I do flat bench, incline and machine as I think they hit the area from different angles. 2 sets a piece.
Arms for space considerations I will just give the core exercise that I use. Biceps Barbell curls go as heavy as ya can with good form. Triceps-I use kickbacks and skull crushers. Back-Chins, bent rows, and deadlifts are a must. Shoulders Heavy upright rows and presses. Legs squats.
Now you can add what ever exercise you like but Keep It Simple Stupid! lol STAY WITH the basic and you are set.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/09/19, 12:17 PM
Another word n mass building. It is important to give youself time to rest in between sets. Also diet and water are very important. Remeber adding 20-50 lbs to you bench is possible but it may take time. Another thing is to accept setbacks as in not getting the weight you wanted for a lift, even if you got more the week before. This is a common thing to happen. One trick that I used for almost ever lift is that if I failed to get a certain weight/rep range I would remove some weight and rip off as many reps as i could remover the weight well you get the idea. I also made a point of not worrying about other accompying exercies as much. An example is well for shoulders I would do front BB presses i wanted to hit a weight goal each time, So if I was really tired after that I would cut the lat raises out alltogether or cut the number of sets I did. Doing this for 3 months put 14lbs of muscle on me, raise my bench from 215 to 265, my deadlift from 275 to 425, and my squat from 245 to 305. On another note my bicep measurement went from 18in to 18.75 my curls went from BB curl 100lbs to BB curl 125 for 4 reps. Now you may not see this same growth, but if you really stirve to lift as heavy as you can and eat right you will see gains!
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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