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 Training for mass building

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premraj

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PostSubject: Training for mass building   Wed Aug 31, 2011 2:40 pm

Hi all!

I'm trying to gain some size and overall mass. I'm wondering how many sets would you recommend for building mass?

Take for example my chin up routine. I do 3 sets like this:
Set 1: bodyweight - 13 reps
Set 2: bodyweight + 5kgs - 8 reps
Set 3: bodyweight + 10 kgs - 4 reps (this is tough for me)

Do you think 3 sets like this will help or should i do more sets? Or all 3 sets with the heaviest load (bodyweight + 10kgs) ?
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Bcnarian

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PostSubject: Re: Training for mass building   Wed Aug 31, 2011 3:39 pm

its better do drop sets, for example 1 set is: 10kg till failure+5kg till failure+BW till failure

do 3-4 sets of wide pulls, close pulls, chins, rows
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TheEmptySoul



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PostSubject: Re: Training for mass building   Wed Aug 31, 2011 4:18 pm

Hello. I agree with Bcnarian. In a workout, as i know, first you have to do strength (low rep exercises) then endurance (high rep exercises).
Anyway the idea of weight will help you 100% with makin mass than bodyweight exercises.
Good luck!
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premraj

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PostSubject: Re: Training for mass building   Thu Sep 01, 2011 5:44 am

Thanks guys! Yea, the dropsets sound really challenging. How long should the rest period be between sets? 90 seconds?
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Bcnarian

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PostSubject: Re: Training for mass building   Thu Sep 01, 2011 8:56 am

yes 90 seconds will be ok
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premraj

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 1:13 pm

Thanks man! Just wondering, is it ok to do this routine 3 times a week. Currently i'm doing the following exercises using your drop set method.

DIps
Pull Ups (i alternate chins and pull ups on different days)
Push Ups
Squats
Handstand push up

3 sets each Smile
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ironloo

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 4:10 pm

I would make deadlifts and squats a staple do them 1-2 times each per week train your legs and core very hard these will help you grow along with the weighted basics.

Ex workout: do 5 sets wearing 60lb. vest or by gradually adding weight.
5sets of pull ups
5 sets of dips
5 sets deadlifts
5 sets rows
5 sets push ups
then weighted core exercises like leg raises, heavy planks, dragonflags with ankle weights i use.

After i like to take the vest off then do the exercises above again just without the vest if you want.You could do these on rings too for a change.Make sure your diet is right and train hard.

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stilkobg



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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 4:28 pm

Just want to add that you should do something about legs you don't wanna end up with skinny legs and big upper body - weighted squats and deadlifts FTW ! Like ironloo said Razz
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ironloo

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 5:42 pm

stilkobg for sure, but i think how big your legs are or can be is mostly genetics my legs really don't get big but they get super strong. I remember guy at the gym with skinny legs squatting 405 for reps.
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ironloo

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 5:43 pm

Squats and deadlifts help to build mass in the upper body also not just the legs.
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mgraham404

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 5:52 pm

ironloo wrote:
stilkobg for sure, but i think how big your legs are or can be is mostly genetics my legs really don't get big but they get super strong. I remember guy at the gym with skinny legs squatting 405 for reps.

Nah, it's just the different types of muscle you can build. When you hit more of the lower rep ranges you build more dense muscle, while the 12-15 range is a sarcoplasmic muscle type, which is a more fluid filled muscle. You can build tremendous strength without getting puffy, which is what I would bet is what happened with the skinny guy squatting 405. Genetics definitely play a role, but for the most part it is training style (imo).
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ironloo

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 5:53 pm

Also squats and deadlifts are great for fat loss and maintaining muscle.This is what i do for fatloss and it works great i do this 3 times per week.
Morning routine

70lb.vest + 70lb. dumbbell front squats
1-2min rest
5setsx25 reps

70lb. vest regular squats
:25second rest
4setsx25 reps

70lb.vest lunges
1min break
4 setsx25 reps

No vest Jump Squats
1min break
4setsx25 reps

Late night Routine same day
Hiit 20 mins no weight/or 30lbs. vest
No vest Regular squats right after running
:25 second breaks
25setsx25 reps
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ironloo

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PostSubject: Re: Training for mass building   Sat Sep 03, 2011 5:56 pm

My legs never really got bigger while i was doing super heavy low rep, high volume mid weight, or light weight high reps but i always got stronger very quickly no bigger i think it is genetics.
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premraj

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PostSubject: Re: Training for mass building   Mon Sep 05, 2011 3:42 pm

Thanks guys for all the suggestions Smile
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