T Nation

Mass Gain Routine Critique


#1

Basically im going for a dual factor program, with a 5x5 twist. This program would probably go for 4-6 weeks increases weights on 5x5 days 2.5% every week, not worried about increases on 3x8-10 days (but I will increase if weight becomes too light)

Day 1

A1 BB Bench
A2 BB Rows
5x5 90 secs rest between supersets 201 tempo

B1 Deadlifts
B2 M Press
5x5 90 secs rest between supersets 201 tempo

C1 Dips (weighted)
C2 Chins (weighted)
5x5 90 secs rest between supersets 201 tempo

D Forearm/Grip work

Day 2

A Front Squats
3x8-10 60 secs rest 20X Tempo

B1 Leg Curls
B2 Leg extensions
3x8-10 60 secs rest betweens supersets

C Seated Calf Raises
3 x 8-10

D Ab Work

Day 4

A1 Decline Db Or smilth press
A2 Close grip pull downs
3x8-10 60 secs rest between supersets 20X tempo

B1 Arnold Press
B2 1 Arm Rows
3x8-10 60 secs rest between supersets 20X tempo

C1 BB Pullovers (skull crushers instead???)
C2 BB Curls
3x8-10 60 secs rest between supersets 20X tempo

D Back extensions
3 x 10

Day 5

A Squats
5x5 60 secs rest 201 tempo

B1 BB Lunges
B2 Step Ups
5x5 90 secs rest between supersets

C1 Standing Calf Raises
C2 Stiff Leg Deadlifts
5x5 90 secs rest between supersets

D Ab Work

Any thoughts, suggestions?


#2

Deadlifts should be put for one of your leg days (hip dominant). The volume of this workout is extremely high for 5x5. If you can get through this workout with 80-85% of your max on all lifts, you are Superman. Also, it's not competely balanced.

Besides the front squats, the rest of the workout isn't that great. There are far better exercises than leg extensions and curls.

Compare this workout to the day before it, and you'll see how unbalanced it is. I understand that the 3x8-10 days are "easier" days, but you're pounding the upper body again and hardly doing anything for legs.

This is the only good workout you have listed, but I would still make changes. It's primarily a quad-dominant workout (squats, lunges, step-ups) and you hardly do anything for hamstrings.

I'd revise the workout and cut down on some of the volume on your 5x5 days and balance out the entire workout.

And stay away from the Smith Machine.


#3

thanks for the reply, looks like i have some tweaking to do. Yeah i thought day one was a little intense. Ill get back in a while with some revisions, how does the overall theme and genereal idea of the routine look though?


#4

Why dont you just search for a hypertrophy plan on here? There are a bunch of them. Waterbury comes to mind.


#5

Im in my 3rd week of the Waterbury method right now.


#6

Heres an update, after a little research and some hard thought.

Day 1
Upper Strength (5x5 90-120 secs rest between sets/supersets 201 tempo)

A BB Flat Bench

B BB Rows

C Military Press

D1 WG Chins
D2 CG Press

E Forearm/Grip work

Day 2
Lower Hypertrophy (3x8-10 60 secs rest between sets/supersets 20X tempo)

A BB Front Squats

B1 RDL's
B2 BB Lunges

C1 Seated Calf Raises
C2 Glute Ham Raises

D Crunches (15-20 reps)

E Hanging Leg Raises (15-20 reps)

Day 3 OFF

Day 4
Upper Hypertrophy (3x8-10 60 secs rest between sets/supersets 20X tempo)

A Incline BB Bench

B1 CG Pull Downs
B2 Dips (weighted)

C BB Curls

D1 DB Shrugs
D2 Reverse Flyes/Rear Lat raises

E Back extensions/Good Mornings

Day 5
Lower Strength (5x5 90-120 secs rest between sets/supersets 20X tempo)

A BB Back Squats

B Deadlifts

C1 Standing Calf Raises
C2 Step ups

D Cable Crunches

E Reverse Crunches


#7

Just do a Waterbury program again; that is basically what this looks like anyway. ABBH is great.


#8

TRUE