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Need A Mass Muscle Routine



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  #1  
Old 10-15-2007, 11:41 AM
MxRacer249d6 MxRacer249d6 is offline
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Default Need A Mass Muscle Routine

I just started to take creatine and am looking for a new routine. I want the most muscle possible in the workouts. What upper body exercises and and how many reps and sets should i be doing?
Normaly, I workout out all upper body every other day. Should I take the creatine only when i workout or everyday.
Or should i switch my workouts to everyday and take the supplement everyday?
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  #2  
Old 10-15-2007, 12:44 PM
Riddick2112 Riddick2112 is offline
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what about lower body?
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  #3  
Old 10-15-2007, 12:51 PM
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What's your ht/wt/ experience / diet?

Don't do "all upper body". You won't stimulate NEARLY as much growth as if you do compound lifts, esp. in the legs/back. Think it through: by not working about 3/4 of your muscle mass by not doing things like squats/deads, the growth signal you send to your body can't be nearly as strong as if you DO those movements. You want the most muscle mass possible? It's not hard, it's just hard work. Focus on the main compound movements, especially the big three: squat, deadlift, and bench press. Doing those three, with a few other major movements and some select assistance work, will pack mass on you like nothing else. So don't get into the upper body only thing.

Don't do workouts every day, you'll overtrain faster than you can believe. Most lifters here will probably tell you they work 3-4 times a week depending on their specific regimen.

Reps and sets - there's some room for negotiation here, but as far as putting on lots of mass, it's generally agreed that rep ranges of 3-8 are best for mass/strength building, and most of the time you'll just do 3 sets of a given movement, not counting warmups. Some programs, though, like DFT 5x5 (there's a sticky on it up top) have you doing 5 sets. A basic program usually consists of 3x5 (3 sets of 5 reps a set) work.

I'm not a creatine expert by any means, but I do know that something like creatine serves no purpose when you're not working out. You'd only take it on workout days.

Lastly, if you're going to do all this stuff, make sure your diet is in order. I don't know your ht/wt but you want tons of calories - 3000 is usually the bare minimum for size gain and it's preferred to go above that. Also, your macros (carbs/fat/protein) will need to be hammered out as well - again it'd be good to have your stats here.

-Cradler, Official Answering Machine of bb.net
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  #4  
Old 10-20-2007, 06:27 PM
MxRacer249d6 MxRacer249d6 is offline
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ht: 6'2"
wt: 165 lbs
diet: none(advice appreciated)

max lifts

bicep curl: 180lbs
bench press: 190lbs
pec deck: 230lbs
tricep pull down: 200 lbs


Now..I wanna put on as much upper body muscle as possible...but i also wanna be "CUT" too..i want the best of both worlds in my workout.

I have a good lower body routine goin as of right now.

Weight, Reps, and Set tips are appreciated.
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  #5  
Old 10-20-2007, 07:08 PM
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Ross86 Ross86 is offline
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Read the "How to bulk" sticky in the nutrition forum. If you clean bulk, that will be the best way to stay somewhat cut and gain muscle mass.

If you're not going to deviate from your lower body workout, then you need to pick a routine out yourself. Or you could tell us what your lower body work is and we could probably help you out. Have you looked at the ultimate workout list sticky in the training forum? See if you can find something that sounds good to you.

I'm doing DFT 5X5 right now and I love it. It has me in the gym 3 times a week. The intensity is so high that I need every single day that I'm not in the gym for recovery.

Our stats are pretty similar. I'm a little shorter and a little stronger right now, but not by much. Check out my workout journal in the personal journal section and that will give you an idea of the DFT 5X5. I've had really good strength and mass gains. I'm still cut enough that you can see my abs, and veins still come out all over my arms, chest, and shoulders when I lift.

Oh, and if you're not doing squats and deadlifts, then you don't have a good lower body routine going...in which case your entire routine is not good and you won't maximize your upper body growth. Like Cradler said.
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  #6  
Old 10-24-2007, 11:28 PM
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UmmmPain UmmmPain is offline
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You curl almost as much as you bench?
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  #7  
Old 10-24-2007, 11:54 PM
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if u think u have a good lower body it means u are very ignorant and u need to go read some of the stickies ASAP.
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  #8  
Old 10-28-2007, 02:32 AM
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true that.. lower body can only hold so much, especially if you want some weight gains. watch the knees buddy watch the knees
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  #9  
Old 10-29-2007, 03:57 PM
teckno05 teckno05 is offline
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When people ask for strength levels, and you reply with you max curl, (which is over your body weight). It tells alot.
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  #10  
Old 11-01-2007, 09:44 PM
Skeetopunk01 Skeetopunk01 is offline
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Like Ross said..... DFT 5x5. Once you try it there's no turning back. I've gained so much from this program and have a monster squat and deadlift. I'm currently at 365lbs squat and dead 5x5. Pretty good for being 188lbs. People ask me almost every workout how I do it. This is where I point them!!!
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