sebastianmaclean

right now this is my current training routine , id like to know if anyone has some tip or changes i can make to maximize mass gains

Monday- Shoulders Sets Reps

1.dumbell millitary press 4 - 12-6
2.seated front dumbell raises 4 - 12-6
3.seated side laterial 4 - 12-6
4.EZ bar upright rows 4 - 10-6
5.Shrugs barbell 4 - 12-6

Tuesday - Chest / Triceps

Chest
1. Flat bench Barbell 4 - 12-6
2. Incline bench Barbell 4 - 12-6
3. Flat Dumbell flyes 4 - 12-6
4. Incline Dumbell flyes 4 - 12-6

Triceps
1.Close hand bench 4 - 12-6
2.Tricep cable pressdowns 4 - 12-6
3.French press 4 - 12-6

Wednesday - Back / Bieceps

Back
1.Close grip cable rows 4 - 12-6
2.Dumbell Rows 4 - 12-6
3.Machine wide grip rows 4 - 12-6

Beiceps
1.Hammer curls 4 - 12-6
2.Alternate dumbell curls 4 - 12-6
3.Wide grip barbell Curls 4 - 12-6
4.Cable curls 4 - 12-6

Thursday - Legs

1. Squats 4 - 12-6
2. Leg press 3 - 12-6
3 leg extensions 4 - 12-6
4.Leg curls 4 - 12-6

Friday - Touch up day

cheast
1. Decline bench 4 - 12-6
2. Decline dumbell flyes 4 - 12-6

Shoulders 4 - 12-6
1. Seated front raises 4 - 12-6
2. Seated side laterials 4 - 12-6
3. Barbell shrugs 4 - 12-6

Back
1. Wide Grip pull downs (front) 4 - 12-6
2. Wide Grip pull downs (back) 4 - 12-6

i do abs every second day

this is my current training routine im lookin for more mass, i was wondering for input for what a natural body builders routine looks like for building mass in the off season, some help would be great,

suplaments currently taking are- Whey protien, ammo acids, Glutamine, salmon oils,and muilty vitemins, and creatine every second month.

Mostly im wondering because some people well do, each body part twice a week and some once a week, tryin to get some people input

Hey Brad,

I would say it looks like you have a pretty good standard program there.

That said, if you are looking for the best natural training methods, you might find this program could land you n a plateau after a while.

The trick is to know how to shift your training styles, rep patterns, training frequency, intensity, and volume. Some people try randomly shifting these elements and that works to shock the muscle a little. However, there are ways to adjust your training so that you stimulate more growth hormone, better utilize insulin releases and actually boost you natural gains.

Now this is the part where I tell you that I structured my Naturally Massive program to make these shifts in a calculated fashion, in order to naturally boost your bodt's hormone output and increase your growth.

That said, just so you don't think this is all a plug for my book, I would suggest you try formulating a high rep training routine (10-15 reps per set) and a lower rep routine with heavier wight (4-8 reps per set). Swap routines every two to three weeks. You should also keep your heavier eating to the heavier training period and your leaner eating on the higher rep period. I explain more about this diet approach in Naturally Massive, but suffice it to say the training style and the eating style need to work together.

I hope that gives you a few ideas.

In case you want to see more on Naturally Massive, it is located at www.naturallymassive.com

Cheers,
Sebastian

thanks man , im interested in your book ill lookinto it, other question i had is would people that are doing the same body part twice a week, do people see results, seems to me like recop time would be cut in half so wondering if that would effect how much u can lift the next time your in the gym

I wouldn't suggest working a body part more than twice every second week, such as in a four day split with Sunday off each week.

However, even this could be a bit much if you aren't getting ample sleep and good nutrition.

I also would not suggest a four day split if you are doing a lot of heavy training, with lower reps. Heavy lifting can tear more muscle fiber and you need the recover time.

If I do a four day split, I look at it as higher rep training, with the objective being to burn up blood sugars.