Welcome to the new Training & Conditioning Forum

[Rebel]

This forum is dedicated to all of you training fanatics and experts. :thumb:

[Flex Fuckwell]

This is great. I have a bunch of IMs and emails to address.
Thanks Rebs.

[phonetap]

diesel, please share your workout routine...phonetap is interested in your personal methods.

[Flex Fuckwell]

Which routine? Weights, boxing or Martial Arts?

[phonetap]

Which routine? Weights, boxing or Martial Arts?

weights!

[Flex Fuckwell]

Okay. But, if you want it just to start a smack talk fest. It won't work. These threads, that Rebs was cool enough to put up, will be for serious talk only.

[phonetap]

Okay. But, if you want it just to start a smack talk fest. It won't work. These threads, that Rebs was cool enough to put up, will be for serious talk only.

phonetap is serious dude...no smack at all.

[jeanbreckman]

what workout routine would be best to gain mass?

[BJ*]

Squats and Milk.
(i would throw out the pullovers though and hit calves instead)

or

TBT (total body training)

http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training

google either or start browsing t-nation.com

I guess if I really thought about it, i'd follow TBT more closely and throw in a SnM program from time to time to shake things up. The 20 rep squats are brutal if you really do them right: pick a weight you can do about 10 with and just do 20...take the time necessary between reps, but get it done.

Essentially, the underlying theories are the same: Big compound movements (get hormones going/recruit maximum motor units), 3 times/week, eat to grow, and I believe each program has an element of concentric speed (if not, fast is the answer...none of that slow burn isolation shit)

[Hut*Hut]

what workout routine would be best to gain mass?

Basically depends on your training development. For 80% of people who train they'd be best off on a 3x a week full body routine with compound lifts and sticking with it until they can no longer add weight to the bar. When that happened (usually after about 6 months) it'd be time to pick a more complex routine that allows for more recovery time, like Bill Starr 5x5 or high volume variation on that designed to build more mass.

As a rough guideline - if you can squat 1.5x your bodyweight (below parallel in good form) find an intermediate program, if not do a simple full body 3x a week program adding weight to the bar until that stops working.

[BJ*]

I'm glad I re-read your post because I was about to post that 5x5 is actually a bit complex and also most research says the rep range should be around 8 for hypertrophy purposes...

Upon re-reading you addressed both...and i was JUST ready to make an ass of myself.

But it IS a tradition at boxingfanatics that someone will always be there to correct you...even when you're right :thumb:

Sounds like we basically agree...Jeanbreckman, where are you now? Beginner? Skinny? Fat? Skinny-fat? And also, welcome if you are new here...if you are an old poster with a new name then go fuckyourself

[Hut*Hut]

I'm glad I re-read your post because I was about to post that 5x5 is actually a bit complex and also most research says the rep range should be around 8 for hypertrophy purposes...

I'm way drunk here, but as regards the whole high rep vs low rep debate bear in mind that training in higher rep ranges builds more beef mainly because it creates BOTH sacroplasmic (gooey) & myofibril (structural) hypertrophy. Sacroplasmic hypertrophy is a relatively transient adaptation, ie it can be gained quicker and it goes away quicker which makes it a winner in most studies on hypertrophy which are conducted over a relatively short period of time. I think this might be why most the research comes down so strongly on the side of higher rep schemes in terms of putting on beef.

But also bear in mind, lower rep ranges tend to allow progression over longer time periods. It's generally accepted that you can make progression squatting for 5 reps longer than you can squatting for 10 reps. So even though you don't get the gooey advantages of the pump, by the time you stall on a 5 rep program, you're probably likely to have put on at least as much as you would have following a higher rep program (and the muscle you end up with will be REAL muscle, not goo). For a long time (even since people bothered debating rep schemes) people have done 5x5 programs and put on a shit load of muscle without any problems. It's tried and tested. It might take slightly longer, but one look at powerlifters is enough to show you you don't have to train in high reps to gain mass. They have 95% as much muscle as bodybuilders and the other 5% they could gain in 2 months by following a high rep program that creates a sacroplasmic response. Lower reps works fine for hypertrophy in the long run.

Plus, who really wants to be a big puffed up jesse with 17 inch arms who quarter squats 230lb with a belt? These guys at the gym are a fucking embarrassment to the male race, is a man's pride worth nothing in this day and age!? :lol: