Mass Workout

[gozo2u]

I'm trying to add mass and found this workout in M&F magazine. Does this look like a good program? I use dumbbells instead of barbells for everything except the squat, and am thinking about adding Deadlifts to the back portion. Anything you would add or delete? Or even know of a better workout?

Mon Chest and Tri's

Chest:
Incline Barbell Press 15,12,6,6,8
Decline Barbell Press 10,6,6,8
Compound Set:
Flat-Bench Dumbbell Press 8,8,8
Flat-Bench Dumbbell Flye 10,10,10
Tricpes:
Cable Pressdown 10,6,6
Two-Hand Dumbbell Overhead Extension 8,8
Decline-Bench Dumbbell Extension 10,10,10

Tues Legs

Thighs:
Barbell Squat 15,12,6,6,8
Leg Press 10,6,6,8
Dumbbell Walking Lunge 8,8
Superset:
Lying Leg Curl 8,8,10
Leg Extension 8,8,10
Calves:
Standing Calf Raise: 15,10,8,8
Seated Calf Raise: 12,8,8

Thurs: Delts and Abs

Seated Barbell Press 15,12,6,6,8
Smith Machine Upright Row 6,6,8
Bent-Over Dumbbell raise 8,8,8
Compound Set:
One-Arm Cable Lateral Raise 6,8
One-Arm Cable Front Raise 6,8
Abs:
Decline Crunch with Medicine Ball 15,15,15
Reverse Crunch on Incline Board 15,15,15

Fri: Back and Biceps
Smith-Machine Bent-Over Row 15,12,6,6,8
Wide-Grip Pulldown to Front 6,6,8
Machine Row 8,8
Chin 10,8,6
Biceps:
Barbell Curl: 10,6,6
Two-Arm Dumbbell Curl 8,8
One-Arm Dumbbell Preacher Curl 8,8

It says to start the program over on Sunday, but I take off Sunday and start on Monday. Maybe I should start on tues so I will not have two days in a row off.

[TimmyA]

I would go with the 24 Workout Mass Blitz


http://www.abcbodybuilding.com/bulki...t%20levlel.php

[gozo2u]

That looks like a really good workout! Are you currently using it? Thanks

[TimmyA]

I have used the workout in the past and I saw some great gains. Remember, you can modify it to best fit your needs/goals. I was cutting, and have just started the workout(with a few modifications) again because it has been so successful for me in the past. Don't forget your diet has to reflect your goals...good success!

http://www.abcbodybuilding.com/custo...lking_diet.php

http://www.abcbodybuilding.com/front...id=14&subId=16

[nic6paul]

[ QUOTE ]
I would go with the 24 Workout Mass Blitz


http://www.abcbodybuilding.com/bulki...t%20levlel.php

[/ QUOTE ]
I personally never liked this program but it sure is a lot better than the muscle and fitness one. Good luck with choosing the right program

[TimmyA]

[ QUOTE ]
[ QUOTE ]
I would go with the 24 Workout Mass Blitz


http://www.abcbodybuilding.com/bulki...t%20levlel.php

[/ QUOTE ]
I personally never liked this program but it sure is a lot better than the muscle and fitness one. Good luck with choosing the right program

[/ QUOTE ]

Very true...everybody responds to something different...so you can always try a variety of splits and see which one gives you the best results. "What works for one may not for another".

[gozo2u]

Thanks for the info on the Workout and Diet. I'm 35, 6', 185lbs. I view my body as the "Karate" type... Thin yet somewhat muscular. I would really like to put on a little more mass. I'm always reading information on working out, etc. and talk a lot about working out with certain people at work. A few days ago I was talking with a lady at work, and mentioned something about working out... she said with a suprised look, "you don't look like you work out". I don't think she realized what she had said, and was just saying it like she saw it. I was wearing a sweater so she couldn't see much... I showed her my calves and she said, "are you on steriods?"
It would be great to look somewhat big, even with a sweater on and without rolling up the legs of my pants.

[Joshua The Great]

I am currently on the 24 Mass Workout. I tried it once before, but didnt give it as much effort as you need to. This time around I am going at it full force and am noticing how much it can kick you around. One thing I would recommend would be to make sure you pick the correct ammount of weight and DO NOT FAKE FAILURE, you will hate it when you are training...but you will love the DOMS.

[gozo2u]

I do believe I'm going to try this one out! Good luck with your progress!