T Nation

Mass Routine


im thinking of having 2 push and 2 pull workouts and 1 leg workout per week. the only reason i won't be doing 2 leg workouts a week is because im playing basketball for school and i think that wouldn't be good for basketball. on weeks with more then 1 or 2 games id probably just do all 3 workouts once a week. but how is this 5 day split.

(rep ranges- 4-8 reps for compound lifts. 8-10 for isolation excercises)

Push Day #1
BB Bench Press- 4 sets
Military Press- 4 sets
Dips- 3 sets
Upright Rows- 3 sets
Tricep Pushdowns- 4 sets
Tricep Extensions- 3 sets

Pull Day #1
Barbell Rows- 4 sets
Lat Pulldowns- 3 sets
Seated Rows- 3 sets
Shrugs- 3 sets
Dumbell Curls- 4 sets
Preacher Curls- 3 sets

Squats- 4 sets
Leg Press- 3 sets
Leg Curls- 3 sets
Calf Raises- 4 sets

Push Day #2
Incline BB Press- 4 sets
DB Shoulder Press- 3 sets
Incline DB Flies- 3 sets
Side Laterals- 3 sets
Skullcrushers- 3 sets
Reverse Grip Pushdowns- 3 sets

Pull Day #2
Deadlifts- 4 sets
Chinups- 4 sets
Reverse Grip Bent Over Rows- 3 sets
T-Bar Rows- 3 sets


I don't see why you are calling it a MASS routine. To me it looks like a general conditioning routine. Is your goal as a Baller to gain size? Whats your profile right now? My suggestion for a mass routine would be less exersies per routine, more sets and less reps. If this is your first year lifting this routine makes sense. Train Hard!


You would probably have to be consuming a major amount of calories to put on mass during a basketball season,and I don't really see the point. I would suggest following a reduced volume routine preferably full body and then worry about the size later.


na this isnt my first year lifting. id guess id consider myself an intermediate lifter. im 5'10, 155-160 pounds. my max bench is 200-205 and i dont know my maxes for squats and deadlifts but for both of them i can do 225 15-20 times pretty easily.

would this be better for a mass routine:

Push Day 1
Bench Press- 5 sets, 4-6 reps
Military Press- 5 sets, 4-6 reps
Weighted Dips- 5 sets, 4-6 reps

Pull Day 1
Bent Over Barbell Rows- 5 sets, 4-6 reps
Chinups- 4 sets, failure
DB Rows- 3 sets, 4-6 reps
BB Curls- 3 sets, 4-6 reps
Incline DB Curls- 3 sets, 4-6 reps

Legs Day
Squats- 5 sets, 6-8 reps
Leg Press- 3 sets, 6-8 reps
Leg Curls- 3 sets, 6-8 reps
Calf Raises- 4 sets, 10-12 reps

Push Day 2
Incline BB Bench Press- 5 sets, 4-6 reps
DB Shoulder Press- 5 sets, 4-6 reps
Decline BB Bench Press- 3 sets, 4-6 reps
Upright Rows- 3 sets, 4-6 reps
Tricep Extensions- 3 sets, 4-6 reps

Pull Day 2
Deadlifts- 5 sets, 4-6 reps
T-Bar Rows- 5 sets, 4-6 reps
Lat Pulldowns- 3 sets, 6-8 reps
Shrugs- 4 sets, 6-8 reps
DB Curls- 3 sets, 6-8 reps
Preacher Curls- 3 sets, 6-8 reps


That will work...for leg day throw in a single leg exer. i.e. Bulgarian sqts or walking barbell lunges. It would be more sport specific rather than leg press. BONUS: better looking glutes;-)
In case you don't know I am 5'8 female


How is a single joint exercise ever going to be more sport specific than a compoud movement?

I agree on the lunges, but they're compound, not isolation.

If you want to get more sporty about, try jump squats or jump lunges or something like that. You'll have to do the first or second in your program though.


Are you always on 2 feet in athletics?.......what sport do you participate in? "hula hooping"? LEG Press is a cop-out for Front/Back Sqts. And has ZERO transfer for a complex sport like basketball.


Love it hammerhard!!!

Sxio, how is a lunge/bulgarian squat single joint??? (think ankle JOINT, knee JOINT, and hip JOINT) there are 3 joints right there. Jumping squats??? Yeah jump squats that's a real good idea (notice sarcasm hopefully), he probably doesn't get enough jumping and pounding on a hardwood floor in basketball practice and games everyday.


yeah, actually he probably doesn't get enough. which is why many successful athletes use jump squats (with little or no weight relative to what is used for a traditional squat, of course).


Please name me some successful athletes or successful athletic programs that incorporate jump squats into their in-season strength and conditioning programs. It makes absolutely zero sense to complete jump squats during the season. Why not use clean pulls or snatch pulls to build explosive strength off the floor?


Why don't you swing by the Buckeye (from your avatar) athletic weight room to see if the basketball teams are completing jump squats during the season or for that matter even in the off-season. Would be very surprised to see them completing this exercise at either time of the year. Why would you complete jump squats any time of the year when you could use clean pulls, snatch pulls, squats with bands, etc to build explosive power off the floor without the pounding on your lower body or on your spine.


I know...you probably read in muscle and fitness that some athlete uses jump squats (because everything in that magazine is gospel). In reality, few if any athletes use jump squats in their training programs. Having been involved in strength and conditioning (CSCS) and now sports physical therapy I can tell you over the course of almost 10 years of experience/conference attendance/program design that I have never seen any S&C program use jump squats. Jump squats are a classic example of adding external resistance to a sports activity in an attempt to increase performance (think running with ankle weights, throwing a weighted baseball sized medball, etc) without any benefit and only injury and changing of the mechanics.


Four upper body workouts per week? You're insane. You're doing way too much volume and will burn out quickly.

Use more compound exercises and do two upper body workouts per week. You don't need more than that. One can be more strength focused and one more mass focused. You can combine push/pull on both days or keep them separate. And you don't need a shitload of crappy exercises to hit the entire body hard.


Day 1 Upper Body Strength (5x5, 6x3, 6x4, etc.):
Bench Press
Barbell Row
Push Press
Weighted Pull-ups
Hammer curls
Triceps extensions

Day 2 Upper Body Hypertrophy (5x10, 4x12, 3x15, 6x6, etc.)
Dumbbell Incline Press
Seated or chest-supported rows
Dumbbell military press
Supinated chins
Dumbbell curls
Triceps pushdowns


First off, 74, meet 'edit post' button. 'Edit post' button, this is 74. I think you two will get along.


Perhaps I was not clear. I never suggested that jump squats should be performed in season. I was just defending it as an exercise.

Actually I didn't read about jump squats in M&F. I have, however, heard them mentioned a few times here at T-Nation, a place I consider a rock solid source of info.

In fact, in one of the "Exercises You've Never Tried" Articles, the Jump Squat is one such featured movement. Of course, the article recommends using a light load, which I believe most would figure out intuitively. Your credentials are impressive, but I think I'm going to side with Shugart and TC on this one.


redfreddy meet experience, experience meet redfreddy. Per your information, 3 years of lifting experience, so you are probably a freshman at OSU? Everything you read you think is applicable? Exercises you have never tried, doesn't mean you should!!! Because I am sure I have never read about them (jump squats) being used in any of the programs presented here on T-Nation. Here is one you have probably never tried.. www.pinnaclestrengthandfitness.com/images/Functional_Sully.AVI (see if it makes you a better eater)

Funny, how you blast my computer use but fail to address anything training related. Again, where are the athletes that you speak of using these techniques? Please, go by the Buckeye strength training facility and ask them about jump squats. Try not to cry when they laugh you out of the room.


This isn't based on my credentials, this is based on anyone having the ability to read a program designed for athletics. As previously stated, I have never in 10 years of working in collegiate/professional S&C or as a sports PT seen jumping squats utilized in any program (in-season or off-season). Per my previous post, just because you have never tried an exercise doesn't mean you should. Have you ever thought that some of these exercises are simply created/written about in order to fill space and keep you reading?


The POINT of my original statement was defending the exercise itself, not literally that every basketball player and their grandmother does them. So I am sorry, I guess that wasn't the best way of putting it.

I could spend time looking up of these training programs designed for athletes, but you were right in one assumption: I am an OSU student (who has exams to study for). The other assumption, that I am a freshman was actually incorrect, but, hey, in my engineering classes, 50% is passing with the curve, so we'll give you credit.

Thanks for the life advice that I can't believe everything I read. For I am young and cannot differentiate truth from marketing propaganda! I will say it again: I am taking the info here to be valid. I am working under the assumption that TC and
Shugart know what they are dong here. You know why? There some pretty impressive people on this board who have used their methods. If you think that they are wrong, take it up with TC and Shugs. I am sure they would be glad to match you fact for fact.


Sophomore, sorry. I just saw the 3 years of lifting experience and figured you were a freshman, really just a late bloomer. My apologies. Funny, 50% with the curve is passing in engineering but you seem to be failing basic strength and conditioning 101. Although, your late start with the weights and your harping on your academic rigors shows me that you are more likely to read about an exercise than actually perform it. Some things seem to work in theory but have absolutely no practical application in the athletic world. As stated earlier, jump squats are another of the countless examples of trying to add resistance to an athletic movement that only increases injury and changes the mechanics of the movement.

The POINT I am trying to make is that the jump squat is a WORTHLESS exercise when it comes to anything ahtletic related when there are so many more effective and safer exercises to use (again, clean pulls, snatch pulls, cleans, snatches, squats with bands). Really, the exercise may be completely useless for any application. There is no defense for the use of a jump squat when training athletes. Like I said, go to the Buckeye weight room and ask about the jump squat and see what they have to say. For that matter, go to any major university strength and conditioning facility and ask about the jump squat. You may learn a few more life leassons, a thing or two about training athletes and see that just because you may have never tried something doesn't mean you should.


Well, since you have 6 weeks off between quarters you should have plenty of time to get back to me on this one.


I would lose these exercises

Tricep Pushdowns- 4 sets
Tricep Extensions- 3 sets

Lat Pulldowns- 3 sets
Dumbell Curls- 4 sets

Incline DB Flies- 3 sets

T-Bar Rows- 3 sets

Just my opinion