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Group: General Fitness & Exercise

12 week mass program??

sacredwarrior Posts: 4 Joined: 2001/09/03	2002/01/02, 08:12 AM I just signed up for the 12 week mass program and it is only showing 8 weeks on my excersice page. Is this normal? I thought maybe it could only show 8 at a time or something but then on the main page it has my program ending date as the 8 week date. Any general advice would also be appreciated as I embark on the great mass quest also. Thanks in advance
Arnold Posts: 1,112 Joined: 2000/11/27	2002/01/02, 11:55 AM Hey.. in your exercise profile screen.. where it has the quick summary of your goals.. does it say 12 week mass there? .o0 Arnold 0o.
sacredwarrior Posts: 4 Joined: 2001/09/03	2002/01/02, 01:18 PM here it is: Personal Exercise Program Goal - *Special 12 Week Mass* Exercise Program Time Period - Jan 7, 2002 - Mar 4, 2002 Thanks
Arnold Posts: 1,112 Joined: 2000/11/27	2002/01/02, 04:37 PM Hey.. ok well that is wrong.. there should be 14 weeks listed in the split (12 weeks training + 2 weeks break). So Change the exercise profile all over.. be sure to select advanced and 4 days as well. Good Luck. .o0 Arnold 0o.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/02, 04:55 PM Also, choose Machine + Free Weights. This un-greys the 12 week ft mass selection.
sacredwarrior Posts: 4 Joined: 2001/09/03	2002/01/03, 12:55 PM Thanks so much guys. I had to go back through and wipe everything out and re-enter the mass program and it worked. New question though - of course you can only see one week at a time, however the 1st week had no ab work. does it come later or am i missing something?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/03, 12:59 PM The ab workout is a "separate" program. During the questionnaire portion, you have the choose the "ab blast" program...also a 12 week course that runs concurrently with the 12 week mass program. Good luck!
sacredwarrior Posts: 4 Joined: 2001/09/03	2002/01/03, 01:15 PM ok, that is the way i had my others set up. and that was part of the wiping out process i beleive. A new question - in reviewing the 1st week i noticed that it doesnt seem as well rounded as i may have hoped. example- the leg day has no hamstring work but does have squats and presses. the shoulder day has dumbell and military presses but no rear delt work. I have seen this type of thing in some of my on-line generated workouts in the past and i always just go with it. could it be possible that the exercise generator (whatever that is) sometimes screws up or is this the way they intended it. honestly i have become a true beleiver in sticking to the freetrainers program. my gains have been great and it is definately always fresh. But to not work an entire body part like hams on leg day or rear delts on shoulder day seems strange.
Arnold Posts: 1,112 Joined: 2000/11/27	2002/01/03, 06:49 PM sacredwarrior.. listen up. When the goal is to gain mass and bulk.. only major bodyparts are focused on with heavy weight and low reps. The leg day DOES have hamstrings. Leg Presses work the hamstrings wonderfully as well as straight leg deadlifts which also should be in your program. Rear delts are a minor muscle and are worked indirectly when you perform side laterals, presses as well as most back exercises. I don't want to sound like I run this site, but I know the founding ft Staff and they have created all of these workouts from scratch based on your goals. From my experience, I had GREAT gains with this program. Remember that weeks 5-10 include more exercises which deal with isolation movements to reach the smaller muscle groups. Trust me.. follow the sets - reps exactly, fail at every set and give it 100%. Then eat and sleep. You WILL like the results.. Good Luck - feel free to ask any more questions. .o0 Arnold 0o.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/04, 02:52 AM Yep sacred, I made my husband follow the 12 weeks muscle mass program, and he had great gains. Trust me you ARE working with your hamstrings and rear delts. About the abs program, it starts out veeeeeeery nice (a little bit too nice I think) but as with the other program it gets bigger and nicer (you too :o) Don't worry and if you don't try you wont know! Luck to you!
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/04, 07:04 AM I was sckeptical for the same reason. I am about 8 weeks into the Mass Program. I have made some good gains. I think the program is concentrating on the compound exercises to build mass. The other exercises should be incorporated after the 12 weeks are over.
oscarg Posts: 198 Joined: 2004/04/05	2004/06/14, 10:11 PM I started a wide shoulders + thighs program and today was my first day. But i'm getting second thoughts. Should I try out the 12 wk program or stick to the 8wk shoulder/thigs and abs program with "progressive" gains that may help me with lossing BF? I've done the 8wk already btw and saw very slow progressive gains and I have more of a midsection know that I would like to lose, again. Suggestions plz.
MurphySB89 Posts: 56 Joined: 2004/06/01	2004/06/15, 12:05 AM I've been doin my program for 2 weeks now and i have the same problem, theres only 8 weeks. You mean I have redo my profile?
dipakrishna Posts: 1 Joined: 2004/07/21	2004/08/02, 03:58 AM I would likt 2 akk that i didn't know what should i do to gain the muscles that's why i need the proper traing , what should i do ?? I reguarlly do free excersice. anything special i have to take care?? -------------- dipakparikh