Is it just as easy to gain mass on full body workouts, as lets say an upper/lower body split? U’d be doing the same work, just at higher frequency. One more question, does gaining mass come more down to your diet than your training, no matter what kind of training you’re doing??
Yes. full body workout is just as good as a split. just remember to down some Surge after your workout and get plenty of sleep. I also think that if you alternate your reps every 3weeks of 8-12 then 6-10 then 3-6 will keep your progress going. If you can buy Ian Kings
Book of Muscle it a very good book.
I would also concentrate on compound movements.
And remember eat big and train hard.
Gaining mass is 80% diet and 20% training. Youv’e got to eat big to get big my friend.
The key is to have a challenging routine and have a good nutrition program. Keep changing your routine to have a variety and to keep you motivated. Like mentioned before, you have to eat big to gain.
Look at Massive Eating Reloaded by John Berardi…it’ll give you a good idea where to start. Remember, eating big doesn’t mean you can’t eat clean.
Gary
Have you ever seen a man eat all the food he wants, but never touch a weight, or any other form of exercise? What happens to him? He gets larger. Most of it becomes fat, but he does get larger.
Have you ever seen the Gym trainee who lifts regularly yet does not eat enough food? He never seems to gain size? He gets a bit stronger and better defined, but size is lacking.
We obviously need a good combination of both! The proper foods along with the correct training regime.
If it’s just muscular size you are looking for, I have seen people gain by simply squatting and doing overhead pressing movements. Depending upon your body type, you might not look to bad either.
Plenty of ways to go depending on your goals.
Slasher, for hypertrophy Chad Waterbury
suggested this sequence of programs: ABBH, ABBH2, Quattro Dynamo, Single’s Club. Of these ones Quattro Dynamo contains full body workouts. It’s definitively a good idea to alternate upper/lower with full body routines. For all these programs you should use a bulking diet. In my opinion for hypertrophy it’s very important to lift heavy:more than 300 lbs for bench presses, 400 lbs for Squats, 500 lbs for Deadlifts. In my opinion the only difference between a bb and a power lifter is that the bb should have a % body fat reasonably low.
In my case, because I wanted strength and size, CW recommended it in this order:
SFM
ABBH
Single’s Club
ABBH 2
QD
I start ABBH on Monday. I made good gains on SFM.
And the key is always what and how much you eat.
Nate Dog,
Whats SFM?
Nevermind, i figured it out, its Strength-Focused Mesocycle
I’m kinda doing a CT based program right now. Kind of like his athletic pendulum, but i’m not changing weeks, i’m just tryin to focus on hypertrophy. Also a lil bit of hard-easy gainer principles. So my program looks like this for now.
Sunday(Concentric emphasis)
decline bench- 3x8(20X)
chin ups- 3x8(20X)
deadlifts- 3x8(20X)
leg press- 3x8(20X)
Monday(GPP)
A1) kettlebell circuit(using db’s tho)
A2) shoulder glider
A3) farmers walk
Repeat 3 or 4 times.
Tuesday(Isometric emphasis)
pin press- 3x8(21X)
seated row- 3x4-6(23X)
back squats- 3x4-6(23X)
leg curl- 3x4-6(23X)
Wednesday(GPP)
swimming for 30 mins
Thursday(Eccentric emphasis)
bench press- 3x4-6(501)
-Manual eccnetric partner overload
chest supported row- 3x4-6(501)
-Manual eccentric partner overload
squats- 3x4-6(501)
RDL- 3x4-6(501)
Friday (High Rep day)
bench press- 2x25
chest supported row- 2x25
leg press- 2x25
Saturday(completely off)
So thats my program, i’m eating alot better food as of lately, but i’m still not eating enough food, its hard to fit it in with school, work, and still have a night life. I know thats no excuse but i’m trying. I’m also tryin to get myself in a lil better shape, so im hopeing the swimming and GPP and high rep day will help that out. I’m not sure what i’m doing after this yet.
Hey Nate Dogg- Ive been looking to increase strength and bulk up, and since ive already started SFM, i’ll give that line up of programs a try. Quick Question: Where does CW recommend a week off in between the programs? It seems like there is a decent amount of neurological/strength training…