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good mass strength program?

bigdowg666 Posts: 14 Joined: 2007/04/22	2007/06/07, 04:55 AM is this a good program to gain mass and strength? thanks for the help Monday A-1: barbell bench press A-2: bent over row B-1: barbell squat B-2: stiff legged deadlift Turkish Get-up 2x5 l,r (left and right) Click Here For A Printable Log Of Monday Option 1. Wednesday A-1: weighted dips A-2: weighted chin-ups Barbell deadlift Hanging leg raise 2x5 Click Here For A Printable Log Of Wednesday Option 1. Friday A-1: incline press A-2: renegade row B-1: front squat B-2: glute/ham raise Saxon side bend 2x5
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/06/07, 08:41 AM This looks like a pretty decent full body routine. How long have you been lifting/working out? What is your diet like? These are two key questions to determine if you will see results from thsi routine. Maybe add an overhead pressing movement such as military press or DB overhead presses.
Pemdas Posts: 973 Joined: 2004/07/22	2007/06/07, 11:27 AM I think that this is a decent program. I wouldn't add military press. You are beating up on your shoulders with flat bench and incline and dips. However, you could swap incline with overhead. However, I still wouldn't do this because each chest/back combination in program is chosen so that you have opposing movements in the same plane of motion. This is what you want for balance. The same principle hold for the leg pairings. You have one Quad dominate and one hamstring dominate movement. Some thought definitely went into this program. I wouldn't change it. I would recommend that you eat a lot and make sure that you rest enough. -------------- Light bulb shaped people are easy to push over!
bigdowg666 Posts: 14 Joined: 2007/04/22	2007/06/07, 05:02 PM i have been liftin for a little over a year i am 17 i weigh 160 i get about 3200 calories and depending on the day about 200 grams of protein do you think that is enough?
Pemdas Posts: 973 Joined: 2004/07/22	2007/06/07, 05:50 PM I personally don't like to think in terms of calories. If you are gaining weight slowly like 1 or 2 lb a week then you are eating enough. If you are not gaining weight then you are not eating enough. If you are gaining 5lb a week then you are eating too much. Just make sure you are not gaining weight from bad stuff like french fries and pizza and I think you will be ok. At 17 I think that your biggest concern will making sure you eat enough. -------------- Light bulb shaped people are easy to push over!