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2006/10/14, 09:19 PM
Hey, are the Freetrainers rountines practical for mass gains? The reason i ask is because I figure since I'm getting back into shape, I will follow the FT routines. But, I'm not sure if they are designed for gains. Example, legs day has me doing 4 sets of squats, 4 sets of front squats and 4 sets of SL deadlifts total. The reps for each breakdown from 16-12-10-8. Aren't we supposed to lift heavy, aiming for 4-6 0r 6-8 reps, and use more exercises than just 3 per day? I'm probably just confused again. Can someone explain?
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2006/10/14, 10:41 PM
Personally I don't like it at all just like the calculators, I get my best info in the forums!
I find the routines to neglect and to over train plus I don't like the high reps. I don't think it mixes up routines well either!
Use it a a basis to help you put your own routine together!
Here is an example of my routine:
Two days on one day off, two days on two days off. Works each muscle once every five days!
Mon Back, Bi's, Forearm, Abs and Cardio
Tues Legs, Core and Cardio
Wed Off or Cardio
Thur Chest, Shoulders, Triceps, Abs and Cardio
Fri Back, Bi's, Forearm, Core and Cardio
Sat Off
Sun Off
Repeat following Monday picking up with day two workout!
So then next week looks like this!
Mon Legs, Abs and Cardio
Tues Chest, Shoulders, Triceps, Core and Cardio
Wed Off or Cardio
Thur Back, Bi's, Forearm, Abs and Cardio
Fri Legs, Core and Cardio
Sat Off
Sun Off
I go 9 weeks on 1 week off!
After 3 weeks I mix things up like go from Barbell to Dumbell and ect. There are too many ways to work a muscle for me to stick with just the same stuff day in and day out!
Warm-up set will be about 12 and then I go for a 6 to 8, once eight is getting to easy for each set I'll know it's time to add weight or I'll just add weight to each set until 6 is tough tough then I know my limit!
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2006/10/14, 10:47 PM
Bottom line is you need to find what fits you but most important is not to do so to where you create muscle imbalances.
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2006/10/15, 08:46 AM
While the routines Ft makes may notbe for everyone, a lot of long time members have used them to great effect. Remember this is not like a totaly personalized routine. It is a database that takes the info given and does the best it can.
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A journey begins with a single step.
7707mutt@freetrainers.com
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2006/10/15, 10:29 AM
The routine you describe, froshman, is good. it will be a different stimulus to your muscles to do more reps and sets.
Doing more work will get into more muscle fibers and cause more growth, hopefully. Think of the 16 rep set as a warm-up, do it a little light and go for range-of-motion, then get really heavier on the remaining sets. Legs are big muscle groups and can take heavy workloads.
With those 3 compound exercises you will hit your legs pretty well. Do it once and see how it feels - if you still feel fiesty after really working those 3 exercises for 4 sets each, add some isolation exercises like leg extensoin and leg curl, though at this point with mass being your goal, they are kind of unneccesary. Big compound movements, brevity of routine and hard work amke for growth.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.
-Henry David Thoreau
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2006/10/15, 08:45 PM
I like the routines they set up for me but recently switched to a Randy Herring three day routine.
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Well I love her
But I love to fish
I spend all day out on this lake
And hell is all I catch
But today she met me at the door
Said I would have to choose
If I hit that fishin hole today
She\\\\'d be packin all her things
And she\\\\'d be gone by noon
Well I\\\\'m gonna miss her
When I get home (Brad Paisly)
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