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Thread: mass workouts?

  1. #1
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    mass workouts?

    Thought maybe some of my fellow brothers can give me some insight on some mass gaining workouts/routine?
    I'm getting on a bulk cycle soon and wanted to see if anyone had any advice.
    Thanks

  2. #2
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    Re: mass workouts?

    I got this one from TID. Its a M W F workout routine. But Im sure the other bros can post some more.

    Week One


    Day One

    Squats: 5 sets of 8 reps

    Incline Bench Presses: 5 sets of 8 reps

    Wide Grip Chins: 5 sets of 8 reps

    Barbell Curls supersetted w/ Dips: 5 sets of 10 reps (each exercise)

    Incline Sit-Ups: 5 sets of 15 reps


    Day Two

    Sumo Deadlifts: 5 sets of 6 reps

    Standing Dumbbell Presses: 5 sets of 8 reps

    Dumbbell Curls: 4 sets of 10 reps (each arm)

    Skullcrushers: 4 sets of 10 reps

    Incline Sit-Ups: 5 sets of 15 reps


    Day Three

    Squats: 5 sets of 8 reps

    Dumbbell Bench Presses: 5 sets of 8 reps

    Bent-Over Rows: 5 sets of 8 reps

    Preacher Curls supersetted w/ Pulldowns: 5 sets of 10 reps (each exercise)

    Incline Sit-Ups: 5 sets of 15 reps


    Week Two


    Day One

    Squats: 6 sets of 8 reps

    Incline Bench Presses: 6 sets of 8 reps

    Wide Grip Chins: 6 sets of 8 reps

    Barbell Curls supersetted w/ Dips: 6 sets of 10 reps (each exercise)

    Incline Sit-Ups: 5 sets of 20 reps


    Day Two

    Sumo Deadlifts: 6 sets of 6 reps

    Standing Dumbbell Presses: 6 sets of 8 reps

    Dumbbell Curls: 6 sets of 10 reps (each arm)

    Skullcrushers: 6 sets of 10 reps

    Incline Sit-Ups: 5 sets of 20 reps


    Day Three

    Squats: 6 sets of 8 reps

    Dumbbell Bench Presses: 6 sets of 8 reps

    Bent-Over Rows: 6 sets of 8 reps

    Preacher Curls supersetted w/ Pulldowns: 6 sets of 10 reps (each exercise)

    Incline Sit-Ups: 5 sets of 20 reps


    Week Three


    Day One

    Squats: 8 sets of 8 reps

    Incline Bench Presses: 8 sets of 8 reps

    Wide Grip Chins: 6 sets of 10 reps

    Barbell Curls supersetted w/ Dips: 8 sets of 10 reps (each exercise)

    Incline Sit-Ups: 5 sets of 25 reps


    Day Two

    Sumo Deadlifts: 8 sets of 6 reps

    Standing Dumbbell Presses: 8 sets of 8 reps

    Dumbbell Curls: 8 sets of 10 reps (each arm)

    Skullcrushers: 8 sets of 10 reps

    Incline Sit-Ups: 5 sets of 25 reps


    Day Three

    Squats: 8 sets of 8 reps

    Dumbbell Bench Presses: 8 sets of 10 reps

    Bent-Over Rows: 8 sets of 10 reps

    Preacher Curls supersetted w/ Pulldowns: 8 sets of 12 reps (each exercise)

    Incline Sit-Ups: 5 sets of 25 reps


    Week Four


    Day One

    Squats: 3 sets of 8 reps

    Incline Bench Presses: 3 sets of 8 reps

    Wide Grip Chins: 3 sets of 8 reps

    Barbell Curls supersetted w/ Dips: 2 sets of 10 reps (each exercise)

    Incline Sit-Ups: 2 sets of 15 reps


    Day Two

    Sumo Deadlifts: 2 sets of 6 reps

    Standing Dumbbell Presses: 2 sets of 8 reps

    Dumbbell Curls: 2 sets of 10 reps (each arm)

    Skullcrushers: 2 sets of 10 reps

    Incline Sit-Ups: 2 sets of 15 reps


    Day Three

    Squats: 3 sets of 8 reps

    Dumbbell Bench Presses: 3 sets of 8 reps

    Bent-Over Rows: 3 sets of 8 reps

    Preacher Curls supersetted w/ Pulldowns: 2 sets of 10 reps (each exercise)

    Incline Sit-Ups: 2 sets of 15 reps

  3. #3
    Elite Christosterone's Avatar
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    Re: mass workouts?

    Nice post air, also look at powerlifting section
    All posts are for entertainment purposes only

  4. #4
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    Re: mass workouts?

    Thanks guys.

  5. #5
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    Re: mass workouts?

    Any specific exercises

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    Elite Jada's Avatar
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    Re: mass workouts?

    like nble said l2t has a great program that im following right now and i love it, give it a shot u wont be disappointed :tren:
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  7. #7
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    Re: mass workouts?

    I just looked at it. I mean it might work but just looking at it I feel I would be exhausted. Half way threw. Doesn't it seem a bit overtraining?

  8. #8
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    Re: mass workouts?

    Some good stuff here, you got your bulking diet in check?

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    Elite PillarofBalance's Avatar
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    Re: mass workouts?

    Its an equation bro...

    Heavy Compound Lift + Excess Calories = Mass

    You need to be doing tons of heavy bench, deads, squats, rows, squats, overhead press and squats and eat all day long.

  10. #10
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    Re: mass workouts?

    Not yet brother but soon.

  11. #11
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    Re: mass workouts?

    Like the way u put it pob LOL but true

  12. #12
    Senior Member Curiosity's Avatar
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    Re: mass workouts?

    Also, I don't know if you've seen the pics of l2t that he posted, but that dude is a ****in beast. I would have to say that he has some good genetics for muscle building. Based on my experience trying different routines, I would have to say that his program would be overtraining for me. However, for some people it will work very well. I do better on a 3 day a week split like the one airagee posted. Ultimately people have very different recovery genetics, some people grow better doing 5 days a week high volume, some people grow better doing 3 days a week low volume. You have to experiment until you find out what works for you.

    One other tip, when you try a new program, make sure you give it at least 2-3 months minimum to see if it works. Don't assume because you haven't gained weight 2 weeks in that it doesn't work. Give it enough time to see if it can work for you in the long term, that's how you'll find the right program and the right amount of volume that will work best for you.

  13. #13
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    Re: mass workouts?

    Originally Posted by PillarofBalance View Post
    Its an equation bro...

    Heavy Compound Lift + Excess Calories = Mass

    You need to be doing tons of heavy bench, deads, squats, rows, squats, overhead press and squats and eat all day long.
    this is classic, no tricks, just facts

  14. #14
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    Re: mass workouts?

    Curiosity ur right bud. There's some truth for ya.

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