Good for mass? what do you think?

[RichP21]

I've been trying to gain weight and have been (around 0.5-1lb per week), then got bored of my routine so a fitness coach has got me on this one.

Doing it 2 or 3 times per week with at least 48hrs rest....

Incline Crunches x 12reps
Ab Plank (for 1 min hold)

2 supersets of these, then....

Squats (using the plate loader/hack squat) (3 sets)
Deadlifts (3 sets)

Barbell Bench Press (2 sets)
Suprinated grip pull-ups (3 sets to failure)
Shoulder Scaptions (2 sets)
Dips (2 sets)
Z-Bar curls (2 sets)

I do 8-12 reps on all, with 90sec rest

What do you reckon???



I prefer a full-body workout really, as I don't always go 3 times a week and so can't really do a proper split routine.

[pizdac]

Well I think that it's quite a good program, because in the teen-years you have to get at least 36 hours of rest between workouts and training the whole body is often the best option. However I think that you should do 3-4 sets instead of 2 to optimize the result.

[RichP21]

I was thinkiing that when the trainer set it for me, he told me to do 2 of everything, but then I increased legs to 3sets myself, was thinking of doing 3 for chest and back also and then just 2 for shoulder/arms as they'll be worked a lot with the other exercises anyway.

If I did 3-4sets of everything I'd be in the gym well over an hour and probs be too tired to put in full efort by the end though, I heard keeping it below an hour is a gd rule of thumb?

[wnxmaximus]

You dont really need to do alot of sets. I have been trying to stay under 5 reps....sometimes for chest, i do chest twice a week, I will do 2 sets of 3 on BB press, and then 2 sets of 5 with DB.......and thats it, for an entire chest workout.....

my bench has gone up 70 pounds in about 6 months as well

so thats just an different view, i always have enjoyed lower reps and set, and more weight.

[_SaVvY_]

you just have to take your time and then build the sets up, as your recovery gets better, but yes, never go over an hour, try to stay at 45 mins or less - cortisol build up usually happens at 45-60 minutes in - thats basically your body turning your muscles into the energy needed for the rest of your workout because its ran out of its usual supplys - a couple of small snacks (banana's, bars etc) while your training will help a little, but would still not completely prevent it if your going over that hour mark - this is also why you should always get a good few meals in you before doing a workout

[_SaVvY_]

the workout is fairly good though, just aslong as you have been working out for a while and can manage all that on one day