• FreeTrainers.com Forums
• General Fitness & Exercise
• Which is best for mass...

Group: General Fitness & Exercise

Which is best for mass...

brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 10:57 AM Doing a compound exercise, then isolating the secondary muscles? Or splitting them up into 2 seperate workouts with 4 or 5 days in between. I've read almost all of the places I go on the net that the former is better than the latter, since it pre-works the secondary muscle, so it's better to go ahead and finish working that muscle with 2 or 3 isolation exercises. Is this theory correct?
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:04 AM okay..... I didn't understand a word of that.
	2004/05/26, 11:08 AM Brandon, try what you mentioned for a while. Then try somthing else. As you know change up is the key. There is no single "best" routine. Keep the muscles guessing. You are in this for the long haul. -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:09 AM how does this sound? Mon: legs(4 exercises) and shoulders (3 ex) Tue: Back(4 ex) and biceps (3 ex) Wed: off Thu: Chest(4 ex) and triceps (3 ex) Fri: off Sat: start over
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:11 AM Thanks charlie, you always seem to make things so simple.:)
	2004/05/26, 11:12 AM Brandon, I can't tell from your profile or posts what your experience level is. -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:15 AM I have worked out for 3 or 4 months two times previously. I'm 6'3", 270 lbs, and naturally strong and musculer. I really don't expect this to be too much weight lifting. Assuming I eat right and get proper rest and recovery.
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/05/26, 11:15 AM That is a good routine....stick with that for at least 3 months -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:17 AM And quit smoking! lol
	2004/05/26, 11:21 AM I loved FT from the start because the workouts were preplanned so I didn't have to think. They also gave me the option of tailoring my workout to weight loss, mass building, definition and other options. As I progressed some days I felt as though it wasn't enough so I added on to it. The preplanned workouts will teach you how to slpit your workouts and as you go you will pick up other Ideas. Look in the journals at what other people do as well to learn. Have you looked over the choices in the FT workouts?? -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
brandon7 Posts: 89 Joined: 2004/05/18	2004/05/26, 11:40 AM Yes I have looked at them, that's how I came up with my routine. lol
willywig Posts: 35 Joined: 2002/06/03	2004/05/26, 03:23 PM I have posted this else where but I swear by it for mass building I am a very big fan of the MAX OT training style I have seen amazing gains You could summarize Max-OT like this: 1. Each workout should last approximately 30 to 40 minutes. 2. Train only 1 or 2 muscle groups per workout/day. 3. Do 6 to 9 total heavy sets per muscle group. 4. Do 4 to 6 reps per set. 5. Rest 2 to 3 minutes between sets. (STR) 6. Train each muscle group once every 5 to 7 days. (ITR) 7. Take a 1 week break from training every 8 to 10 weeks. You can resister (for free) and learn all about it here: http://www.ast-ss.com/ Or download a PDF file about it (free) here: http://www.freedomfly.net/Documents/MAX-OT.pdf Not trying to sell anything I don't use their stuff just their workouts
	2004/05/26, 03:25 PM Willy, most of that sounds like FT. Reps vary by goals, but very similar to what is preached here. Good post man. -------------- Foolish consistancies are the hobgoblins of small minds. Charlie
willywig Posts: 35 Joined: 2002/06/03	2004/05/26, 05:04 PM Agreed That article also Goes over in depth the nutrition needed. Because In my Experience Eating Right is 70% of gaining the right mass. I did do the FT Mass Program But hit a plateau A natural bodybuilding guy I respect at the gym told me about this when I asked him about his workout program..
timmstar Posts: 426 Joined: 2003/12/08	2004/05/28, 04:49 AM one thing that works for one person doesnt always work for another person, sure this site and among others are great but dont rely on them for all your routines and info and what not log books and stuff are alsome as every week you try to aim a lil harder more weight more reps or just quicker workout session if you can do that and keep that up and you foot intake then obviously youll be growing.. i personally prefer doing isolated movements before a compound movement as compound can be backed up by other secondard muscles so itll tire that isolated one more right? :):dumbbell: