What do you think about this routine for muscle mass gains...

[diggi]

Ok what I want to accomplish is start gaining muscle mass and get between that line of looking solid thick but still defined and ripped. I spoke to one of my friends who did a few local shows, competed in Europe here and there and what he recommended me to do is do heavy and go 4 sets - 6 reps each set..and he said this for all muscle groups....now it would be weird when doing triceps or biceps doing only 6 reps...even if going super heavy it would be rare and weird but if it works and gives results fock it i guess...

He also said the same thing Mikey told me when doing cardio 3-4 times a week to do treadmil 15.0 incline speed 3.5 for about 45 min to an hour.

How does this look to you ??

Back to his theory about 4 sets - 6 reps heavy... he said if you feel like you can do more than 6 than its not heavy enough - kinda makes sense. He also stated that the 3-4 reps I need to do heavy and do it on my own and last 2 or 3 reps to have a spotter in order to grow.. doing 6 reps heavy/super heavy by urself is not heavy enough he said..until the weight makes you tired and gets you to the failure point you won't be growing like you would if you did by getting spotted the last 2-3 reps.

Elaborate on that please...

Another question I forgot to ask him those 4 sets of 6 reps do you keep the weight the same each set or what ?

Thanks.

[kite]

Re: What do you think about this routine for muscle mass gains...

That may make sense to some, but to me that seems a bit flawed. Now if I were you, I'd do the compound movements (bench, squat, deads) in the 5-6 rep range for mass and then do your other work (curls, extenstions, etc.....) varying rep ranges. I would do like say bb curls in the 6-8 rep range and concentration curls in the 12-15 rep range or triceps ext. 5-6 reps and pushdowns 12-15, see what I'm sayin? This is what works for me and for many others. Just my .02

[diggi]

Re: What do you think about this routine for muscle mass gains...

I see. So obviously benching/squats/also when doing lets say lat pulldowns, or t-bar rows..or db rows do 6 reps of 4 sets.

[daved150]

Re: What do you think about this routine for muscle mass gains...

i dont think i'd want to do 6 reps for shoulders!!! laterals at 6 reps??!! hurts just thinking of that. i dont know about pull downs either. i ran those for short reps and it didnt do a thing for me...seems like 8-10 works best for me. other than that, i'd do 6 rep range on bench, squats and deads. maybe t-bar...

[kite]

Re: What do you think about this routine for muscle mass gains...

I see. So obviously benching/squats/also when doing lets say lat pulldowns, or t-bar rows..or db rows do 6 reps of 4 sets.

Pulldowns are typically best in the higher rep range imo, same with db rows. I would do t-bar rows, bb rows and chest support rows on the lower end.

[supasaiyan99]

Re: What do you think about this routine for muscle mass gains...

I think it's the Max OT routine. I heard was 3 sets of 4 to 6 reps for upper body and 6 to 8 reps for legs. I've done it and think it works great.

[daved150]

Re: What do you think about this routine for muscle mass gains...

I think it's the Max OT routine. I heard was 3 sets of 4 to 6 reps for upper body and 6 to 8 reps for legs. I've done it and think it works great.

if i remember right, there aint no isolated movements in any max ot routine...(like laterals and rear laterals)...if done with pure compound movements, i could see it would be great for strength, and ok for hypertrophy

[CTRL]

Re: What do you think about this routine for muscle mass gains...

what's the split and exercises you plan on using?

[diggi]

Re: What do you think about this routine for muscle mass gains...

Yeah since I've been messing around with various routines I was wondering if this one can get the job done.

MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - OFF
THURSDAY - SHOULDERS
FRIDAY - AM BICEPS/TRICEPS PM LEGS
SAT - OFF
SUN - OFF

SAT AND SUNDAY WILL PROBABLY HAVE CARDIO DAYS AND SOME ABS WORKOUT..

[diggi]

Re: What do you think about this routine for muscle mass gains...

ALSO FORGOT TO ADD..IVE BEEN DOING THIS FOR A FEW MONTHS AND SEEMS LIKE ITS WORKING BUT WHAT DO YOU OTHER GURUS THINK OF THIS.

WHEN I DO BI'S AND TRI'S I DO THEM WITHOUT RESTING BTW SETS...FOR EXAMPLE I DO STANDING BARBELL CURLS AND RIGHT AWAY IMMEDIATELY I DO TRICEPS PULL DOWNS..AND THEN TAKE A 2 MIN. BREAK. SO I DO THIS FOR ABOUT 3-4 TIMES BACK TO BACK... AND THEN I DO LETS SAY SEATED MACHINE BI'S CURLS AND THEN I DO ANOTHER TRICEP EXERCISE WITHOUT RESTING..THE ONLY TIME I REST IS WHEN I COMPLETE BI'S EXERCISE AND TRI'S EXERCISE. ?

[whosyourdadi]

Re: What do you think about this routine for muscle mass gains...

Diggi - I agree 100% with what your buddy is telling you. I weighed 180lbs for probably 2 years and thought it would be impossible for me to gain anymore weight. Then I went to Korea and worked out with some guys that swore by this kind of weight training. 5 months later I weighed 205 and my benching went from 225 twice at the end of my workout to 300 twice. I am 5'11" about 10%bf and this kind of training made me go from athletic looking to swole.