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mass routines

ROADBLOCK

By ROADBLOCK
in Bodybuilding & aesthetics

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Luigi Veteran member

Luigi

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yes will also be following this thread, atm just trynna do all the mass building exercises while cutting out isolation, eg. going for deads squats bench flat inc dec bb rows military press etc............. but no set program as yet, could always try the 5x5 approach ?

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SamWelly Senior member

SamWelly

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I thought adding more muscle was the point of all workouts - aside from pre comp regimes. But yes, less isolation work is key. Just do what I did when I first started lifting and shadow all the BIG guys at the gym till you figure out there ruitine.... :pfft:

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Nato Member

Nato

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There is only one "Mass Building Routine" That comes to my mind!!!!! Thats eat everything in site!!!! I mean I'm trying to grow all the time!!!! But the times when i seem to grow the most is, pre comp....... Guess that has something to do with the supps I'm on at that time lol. And also in the month or so following a comp........ Guess thats because I've been training my ass off on f*ck all food then go from that to eating everything in site, training f*ck all and sleeping lots and lots.

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SamWelly Senior member

SamWelly

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aside from pre comp regimes. But yes, less isolation work is key.

:huh: :disgusted:

why not grow into a show as well, no point on turning up with less (lean) mass if you can help it?

how do you do this big falla??

We all know the answer to that, but I don't want to start a shit fight...

I meant that isolation work and symetry would be more important than gaining mass leading up to a show. I thought that was the reason for an off season.

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michaelk Senior member

michaelk

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We all know the answer to that, but I don't want to start a shit fight...

Of course we do, because 2guns just answered it.

how do you do this big falla??

dnt turn into a fat shit

By starting my diet at a lower bodyfat level, I didn't have to drastically cut calories/carbs or do more than 45mins cardio a day (basically crash diet into shape). By easing into shape I could kept my mass on...plus 8 meals a day, and a ton of protein.

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SamWelly Senior member

SamWelly

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By 'pre-comp' I meant in the couple of weeks before the show - And I presumed the person posting the question was not interested in 'assistance'.

I would have thought more isolative work the week or two before the show would be more benificial than compound movements. Maybe they should start doing Deads Squats and Bench in the pump up room? :lol: :pfft:

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michaelk Senior member

michaelk

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By 'pre-comp' I meant in the couple of weeks before the show - And I presumed the person posting the question was not interested in 'assistance'.

I would have thought more isolative work the week or two before the show would be more benificial than compound movements. Maybe they should start doing Deads Squats and Bench in the pump up room? :lol: :pfft:

absolutely in some circumstances, to bring out cuts in the quads (or more acurately not blur the lines that are already there), it is best to do only leg extensions super setted with flexing in the couple of weeks prior to a show, everything else..probably worth doing the other upper body compounds all the way up to the show.

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Small Senior member

Small

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it is best to do only leg extensions super setted with flexing in the couple of weeks prior to a show,

michaelk why is this? i heard various things along that line, including dont train legs from 2 weeks out, iz it to drop all the water ??

can u please explain more?

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michaelk Senior member

michaelk

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it is best to do only leg extensions super setted with flexing in the couple of weeks prior to a show,

michaelk why is this? i heard various things along that line, including dont train legs from 2 weeks out, iz it to drop all the water ??

can u please explain more?

Stopping legs a couple of weeks early is another good idea, the basic idea of not doing major compunds or stopping completely is to give the muscle fibres in the legs more time to cool down and seperate. I'm talking about the fibres in each muscle (teardrop, vastus lateralus etc) not the seperation between each muscle of the group, this will allow more striations to show through.

There is often concern that you will lose leg size, but really over one or two weeks the amount lost will be nothing compared to the gain in hardness. Also it removes any risk of injury to the legs while low in fat.

It also means- No bike in the last week, treadmill only, and on an incline.

Hope this all makes sensepost-259-14166818004552_thumb.jpg

post-259-14166818004725_thumb.jpg

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Flamer Senior member

Flamer

Posted
Posted
it is best to do only leg extensions super setted with flexing in the couple of weeks prior to a show,

michaelk why is this? i heard various things along that line, including dont train legs from 2 weeks out, iz it to drop all the water ??

can u please explain more?

Stopping legs a couple of weeks early is another good idea, the basic idea of not doing major compunds or stopping completely is to give the muscle fibres in the legs more time to cool down and seperate. I'm talking about the fibres in each muscle (teardrop, vastus lateralus etc) not the seperation between each muscle of the group, this will allow more striations to show through.

There is often concern that you will lose leg size, but really over one or two weeks the amount lost will be nothing compared to the gain in hardness. Also it removes any risk of injury to the legs while low in fat.

It also means- No bike in the last week, treadmill only, and on an incline.

Hope this all makes sense[attachment=0]the man in the mask NZ08.jpg[/attachment][attachment=1]NZ Pro 08 routine.jpg[/attachment]

Hey MK, thanks for a great reply. Is there also any weight in the theory of ice packing quads in the last week?

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michaelk Senior member

michaelk

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Hey MK, thanks for a great reply. Is there also any weight in the theory of ice packing quads in the last week?

Might help, won't hurt, but I can't see it doing more than just not training or using them too much, if they don't cool down over 7-14 days, not sure ice will help.

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