Chris250
MuscleChemistry Registered Member
This was taken off a different board...But it was written by Massive G who is a pretty respected Bodybuilder
Since we are talking training "systems" look here
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Seems like the last couple of days I have been reading threads that seem to get away from how you really grow-progression in weight. No matter how you look at it -a Pro at some point and time pounded out some serious ass weight and basic exercises and ate a farm ful of food to get there.
I think people want to think there is a magic secret where you can eat 3 meals a day train volume style and short of failure and get huge.
I know very few people that UNDERTRAIN and 1,000's that OVERTRAIN because they can't balance the volume, frequency, weight, diets, supplements, and overall physical stress of life enough to avoid overtraining at some point. The biggest mistake I made early on in my first 5-6 years of serious training was under eating and over training. I was eating the standard 30 grams of fat a day, 3-400 grams of protein from chicken and tuna, and 4-500 grams of complex carbs. No cardio. I also should have had "You can never make up a missed work out" tattooed on my ass because that's what I lived by. I never had a major injury in the gym but did strain my back shoulder and knee from time to time and worked around it.
I am going to post this here and then progess it if there is interest in how I have changed it and adapted it from the routine I am about to post-additionally throwing in supplement information including AAS GH Insulin Thyroid Clen Ephedrine and anything else I can think of that I can shed experience on. Diet and nutrition will also be posted and the sheer amount of food I consumed at my peak weight of over 312 sometimes blows my mind.
I would severely over train on this routine today but here's how it all began:
Here was the very first split I started with at 18.
It was 3 on 1 off push pull legs of course and first day of (push for example) was heavy then the next training day for that bodypart was "light".
As mentioned previously... basically since day one I have always done push pull and legs. The set rep scheme has changed and the amount of rest between work outs but I always settled on the split above.
I started of on 3 on 1 off and a heavy and light day meaning first work out heavy lower rep range and the second one 8-12 reps and using different exercises via a rotation.
It worked really well I put on around 45 lbs in my first two years and then stagnated, as I was eating to stay lean. I sure was pretty, but the mass gains just would not come even after starting AAS @240 5 years later my weight never got over 260 (even on AAS) till I got busy on the table.
Here is a sample-I don't even have to look in my journal I remember it like it was yesterday.
I had been very athletic since the age of 4 playing baseball and football and wrestling but only had a passing fancy with resistance exercises like chins push up etc. I started serious bb'ing at age 18 at around 200 lbs.
Looking back in my journals and memory as I got stronger and stronger I systematically reduced my sets and reps and tried every different program out there..HIT variants, more volume, 2 times a day 3 times a day training etc etc. and settled on a lower set EOD program which I know use to maintain gains, and if ever going back to bulk will use to gain again.
Day one legs and calves (the set numbers include warm-ups pyramiding up of course.)
QUADS-
Leg Extensions-3 x 12-8
Squats-4-5 x 10-4
Leg Press-3-4 x 10-6
HAMS-
Lying leg curl-4 x 10-6
Stiff leggeds-3 x 10-6
CALVES-
Standing calf-5 x 12-6
Day 2 Chest Shoulders and Triceps
CHEST
Bench Press-4 x 10-4
Incline Dbell Presses-4 x 10-6
Flat Db flyes-3 x 10-6
SHOULDERS
Presses B/Neck-4-5 x 10-6
Side Laterals=3-4 x 10-6
Upright rows-3 x 10-6
TRICEPS
Lying Triceps Extenstions-4 x 10-6
Close grip Bench-3 x 10 -6
DAY 3 Back biceps Abs forearms
LATS
Chins-4 x 10-6
BB rows-3 x 10-6
LAT pulldowns-3 x 10-6
Deadlifts-4 x 10-6
BICEPS
BB curls-4 x 10-6
Db Preacher curls-3 x 10-6
FOREARMS
Reverse BB Curls-4 x 10-6
BB Wrist Curls 3 x 10-6
ABS
Incline weighted scrunches-4 x 10-6
Lying bench leg raises-3 x 10-6
DAY 3 OFF TRAINING
DAY 4 QUADS, HAMS, CALVES
QUADS
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-3 x 12-8
HAMS
Standing leg curls - 4 x 12-8
Good mornings - 3 x 12-8
CALVES
Seated calf-5 x 15-8
DAY 5 Chest Shoulders Triceps
CHEST
Incline Presses-4 x 12-8
Db bench-4 x 12-8
Incline flyes-3 x 12-8
Dips- 3 x 12-8
SHOULDERS
DB presses-4 x 12-8
BB FRONT Laterals-3 x 12-8
DB bent Laterals- 3x 12-8
Shrugs-3 x 12-8 (usually dropped these)
TRICEPS
Pushdowns-3 x 12-8
Dips 3 x 12-8
Seated French Presses-12-8
DAY 6 BACK Biceps abs forearms
V-Bar Chins - 4 x12-8
Db rows one arm- 3 x 10-8
Reverse grip Pull downs- 3 x 10-8
Seated Cable Rows- 3 x10-8
BICEPS
BB Preachers-3-4 x 12-8
DB Curls-2 x 12-8
FOREARMS
BB Wrist Curls-3-4 x 12-8
Hammer Curls-3 x 12-8
ABS
Rope Crunches-4 x 12-8
Hanging Leg Raises- 3 x 12-8
DAY OFF
REPEAT cycle
Edit/Delete Message
Since we are talking training "systems" look here
--------------------------------------------------------------------------------
Seems like the last couple of days I have been reading threads that seem to get away from how you really grow-progression in weight. No matter how you look at it -a Pro at some point and time pounded out some serious ass weight and basic exercises and ate a farm ful of food to get there.
I think people want to think there is a magic secret where you can eat 3 meals a day train volume style and short of failure and get huge.
I know very few people that UNDERTRAIN and 1,000's that OVERTRAIN because they can't balance the volume, frequency, weight, diets, supplements, and overall physical stress of life enough to avoid overtraining at some point. The biggest mistake I made early on in my first 5-6 years of serious training was under eating and over training. I was eating the standard 30 grams of fat a day, 3-400 grams of protein from chicken and tuna, and 4-500 grams of complex carbs. No cardio. I also should have had "You can never make up a missed work out" tattooed on my ass because that's what I lived by. I never had a major injury in the gym but did strain my back shoulder and knee from time to time and worked around it.
I am going to post this here and then progess it if there is interest in how I have changed it and adapted it from the routine I am about to post-additionally throwing in supplement information including AAS GH Insulin Thyroid Clen Ephedrine and anything else I can think of that I can shed experience on. Diet and nutrition will also be posted and the sheer amount of food I consumed at my peak weight of over 312 sometimes blows my mind.
I would severely over train on this routine today but here's how it all began:
Here was the very first split I started with at 18.
It was 3 on 1 off push pull legs of course and first day of (push for example) was heavy then the next training day for that bodypart was "light".
As mentioned previously... basically since day one I have always done push pull and legs. The set rep scheme has changed and the amount of rest between work outs but I always settled on the split above.
I started of on 3 on 1 off and a heavy and light day meaning first work out heavy lower rep range and the second one 8-12 reps and using different exercises via a rotation.
It worked really well I put on around 45 lbs in my first two years and then stagnated, as I was eating to stay lean. I sure was pretty, but the mass gains just would not come even after starting AAS @240 5 years later my weight never got over 260 (even on AAS) till I got busy on the table.
Here is a sample-I don't even have to look in my journal I remember it like it was yesterday.
I had been very athletic since the age of 4 playing baseball and football and wrestling but only had a passing fancy with resistance exercises like chins push up etc. I started serious bb'ing at age 18 at around 200 lbs.
Looking back in my journals and memory as I got stronger and stronger I systematically reduced my sets and reps and tried every different program out there..HIT variants, more volume, 2 times a day 3 times a day training etc etc. and settled on a lower set EOD program which I know use to maintain gains, and if ever going back to bulk will use to gain again.
Day one legs and calves (the set numbers include warm-ups pyramiding up of course.)
QUADS-
Leg Extensions-3 x 12-8
Squats-4-5 x 10-4
Leg Press-3-4 x 10-6
HAMS-
Lying leg curl-4 x 10-6
Stiff leggeds-3 x 10-6
CALVES-
Standing calf-5 x 12-6
Day 2 Chest Shoulders and Triceps
CHEST
Bench Press-4 x 10-4
Incline Dbell Presses-4 x 10-6
Flat Db flyes-3 x 10-6
SHOULDERS
Presses B/Neck-4-5 x 10-6
Side Laterals=3-4 x 10-6
Upright rows-3 x 10-6
TRICEPS
Lying Triceps Extenstions-4 x 10-6
Close grip Bench-3 x 10 -6
DAY 3 Back biceps Abs forearms
LATS
Chins-4 x 10-6
BB rows-3 x 10-6
LAT pulldowns-3 x 10-6
Deadlifts-4 x 10-6
BICEPS
BB curls-4 x 10-6
Db Preacher curls-3 x 10-6
FOREARMS
Reverse BB Curls-4 x 10-6
BB Wrist Curls 3 x 10-6
ABS
Incline weighted scrunches-4 x 10-6
Lying bench leg raises-3 x 10-6
DAY 3 OFF TRAINING
DAY 4 QUADS, HAMS, CALVES
QUADS
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-3 x 12-8
HAMS
Standing leg curls - 4 x 12-8
Good mornings - 3 x 12-8
CALVES
Seated calf-5 x 15-8
DAY 5 Chest Shoulders Triceps
CHEST
Incline Presses-4 x 12-8
Db bench-4 x 12-8
Incline flyes-3 x 12-8
Dips- 3 x 12-8
SHOULDERS
DB presses-4 x 12-8
BB FRONT Laterals-3 x 12-8
DB bent Laterals- 3x 12-8
Shrugs-3 x 12-8 (usually dropped these)
TRICEPS
Pushdowns-3 x 12-8
Dips 3 x 12-8
Seated French Presses-12-8
DAY 6 BACK Biceps abs forearms
V-Bar Chins - 4 x12-8
Db rows one arm- 3 x 10-8
Reverse grip Pull downs- 3 x 10-8
Seated Cable Rows- 3 x10-8
BICEPS
BB Preachers-3-4 x 12-8
DB Curls-2 x 12-8
FOREARMS
BB Wrist Curls-3-4 x 12-8
Hammer Curls-3 x 12-8
ABS
Rope Crunches-4 x 12-8
Hanging Leg Raises- 3 x 12-8
DAY OFF
REPEAT cycle
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