Frankie NY's Mass Building Program by Frankie NY

[_Wolf_]

Frankie NY's Mass Building Program by Frankie NY

NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS.

THIS ROUTINE IS INTENDED FOR THE NATURAL TRAINER ONLY

Several of you have asked me for a good mass building program, so here it is. I've used this routine with many natural bodybuilders as well as professional football players looking to add some bulk in the offseason.

How many days a week? I've seen the best results with natural bodybuilders in a bulking phase on 3 days a week, training each exercise once a week. I know almost every program in the magazines you guys read will say 4 days a week, training each muscle twice a week, but my experience with hundreds of guys is that guys that train 4 days a week never make the same gains as the ones that train 3 days a week. If you train a muscle hard enough, you just can't recover in less than 6-7 days. Just because the soreness is gone doesn't mean that the muscle is recovered. 4 and 5 day splits are fine for cutting phases but not for bulking.

How to split things up? Push, pull, and legs seems to be the best split for most guys. Working shoulders with legs doesn't yield good growth in the shoulders because they end up overtrained. On push shoulders get hammered, on pull shoulders get hammered, and even working legs shoulders get hit.

Sets and reps? Like I said before, if you want to gain mass you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs. I don't care if you feel a pump or a burn or whatever. That has nothing to do with size or strength, only momentarily pumping blood into a muscle.

Increasing your weights? You need to add weights to the bar every workout if you can. Going up in 2 � or 5 pound increments is great. You won't be able to add more weight each week, but that needs to be your mentality. Don't think about anything else but adding weight.

How long to stay on a routine? My experience is that around 8-12 weeks is best. Some guys say that after 6-8 weeks they've hit a plateau and need to change their routine. That's hogwash. Most of the time they've hit a plateau because they're not training hard enough or because they've added in more exercises than what's in my program and hinder their recovery.

DAY 1 � PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 � PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 � LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

http://www.muscletalk.co.uk/Frankie_NY's_Mass_Building_Program/m_8817/tm.htm

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another program to our vast resource list

[Kane]

looks like it could be a very intense program with alot of potential for good strength gains and weight progression (since it only has 3 exercises per workout)

[Eric3237]

How many days a week? I've seen the best results with natural bodybuilders in a bulking phase on 3 days a week, training each exercise once a week.

He's talking about training 3 days a week doing one set of 4x6 or 5x5 per exercise (unless I misunderstand something). Once every 7 days.

That is decidedly low volume for a split of that nature. They better be all out balls to the wall.

[Darkhorse]

If you train a muscle hard enough, you just can't recover in less than 6-7 days.

LOL!!

Shit, GVT (10 sets of 10) has a greater frequency than this one! :240:

Maybe a referral to the "Why aren't you growing sticky" should be handed out for this one.

[Darkhorse]

That's hogwash. Most of the time they've hit a plateau because they're not training hard enough or because they've added in more exercises than what's in my program and hinder their recovery.

LOL again... :240: I'm sure the plateau had nothing to do with their diet.

[Darkhorse]

In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs.

You're killing me...:17:

[Eric3237]

LOL, 0311, I was going to do a similar post to yours this morning but I didn't because frankly I'm just getting sick of dealing with these articles.

Are we supposed to disect every pos routine on the internet to protect the hapless?

Who the hell woudn't add exercises to that?

[Darkhorse]

Originally Posted by Eric3237

LOL, 0311, I was going to do a similar post to yours this morning but I didn't because frankly I'm just getting sick of dealing with these articles.

Are we supposed to disect every pos routine on the internet to protect the hapless?

Who the hell woudn't add exercises to that?

LOL, I should go over there and post my DFT 5x5!! I think they'd bust a nut looking at that.. I'll tell you, when I was flat benching 305 for my 5 sets of 5 on Monday, then doing OHP's with 205 (5x5) on Wed, then incline press on Friday with 265 (5x5)...I guess 'I wasn't working out hard enough' according to this shmuck.

Monday should've put me in the hospital for 6-7 days!!

[Darkhorse]

BTW, Anuj..I know you'll take offense, which isn't the intention!!

[_Wolf_]

no dude.... i know you guys arent bashing ME.... you can bash Frankie NY as much as you want... i only made this post to add to the HUGE resource we have here on bb.net.... as simple as that...

oh, and i stole the link from a bb.com article