Author Topic: Good program to gain mass  (Read 2825 times)

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Offline cruizer

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Good program to gain mass
« on: Oct 29, 2007, 02:32PM »
Hey all,

Doing a program at the moment that some people might be interested in. I've had decent gains and I normally have great difficulty in putting on weight.

Its called the "skinny guy routine" and the creator of it is markos (also known as m&m).

Do it 2-3 times a week, eat a sh*tload and rest plenty.

Pullovers- 12 x 2
Incline press- 8 x 2
Curls- 8 x 2
Military press- 8 x 3
Bent row- 8 x 3
Dips- Max. x 2
Squats- 20 x 1, 15 x 1

Give it go...

Offline chr1S

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Re: Good program to gain mass
« Reply #1 on: Oct 30, 2007, 02:29PM »
i'd be aiming for 6-8 to gain size...

8-12 is more for maintaining if you ask me
Don't let the opinions of the average man sway you. Dream, and he thinks you're crazy. Succeed, and he thinks you're lucky. Acquire wealth, and he thinks you're greedy. Pay no attention. He simply doesn't understand.

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Offline Dano Da Bomb

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Re: Good program to gain mass
« Reply #2 on: Oct 30, 2007, 04:35PM »
Hey if its working for him sweet, were all diffrent tho but thats a good guide mate keep it up  ;)
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Offline cruizer

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Re: Good program to gain mass
« Reply #3 on: Oct 31, 2007, 08:36AM »
i'd be aiming for 6-8 to gain size...

8-12 is more for maintaining if you ask me

I pretty much agree but if you try 8 reps of pullovers with a heavier weight than 12 reps you'll end up falling backwards off the bench or casuing damage to the muscle fibres connecting to the rib cage (trust me, the second happened to me  ;D)

Offline chr1S

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Re: Good program to gain mass
« Reply #4 on: Oct 31, 2007, 06:25PM »
What are you for real ?

I was doing 6 reps of 120LB's with no problem.
Don't let the opinions of the average man sway you. Dream, and he thinks you're crazy. Succeed, and he thinks you're lucky. Acquire wealth, and he thinks you're greedy. Pay no attention. He simply doesn't understand.

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to be fair, it wouldn't be ANTRX if we stayed on topic.

and if someone wasn't cranky at Chr1s for something he said...

Offline cruizer

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Re: Good program to gain mass
« Reply #5 on: Oct 31, 2007, 07:01PM »
Yeh I am. Congrats on the heavy weight. I was given this program by someone who definately knows what he is talking about, so i don't question it  ;)

Offline eurisko

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Re: Good program to gain mass
« Reply #6 on: Oct 31, 2007, 08:15PM »
Lol @ NS creeping up on antrx forums.

Just buy the Neggers Encyclopedia of bodybuilding... it has it all.


Dont go for numbers guys... its simple.

Wanna build mass? The goto failure.

Have an AIM, but if u reach the number, keep going until u fail (as in, cant push any more at all!)

So for bench, it should look like this

Set 1: 15 (lightweight, warmup... not to failure)
Set 2: Upto 12
Set 3: Upto 10
Set 4: Upto 8
Power Set (if you wana get massive) : 4-6

Now, each set you add weight to aim for failure on the last rep.

So say if you do 40kg bench to 12, but u can do 12 easily, keep going until u fail (be it 14 or 20). Next session, up the weight until you fail on or just before 12.

For legs remove 2 reps for each set, but add significant amount of weight.

Thats the principle all bodybuilders use to build mass... to failure. Thats what builds muscles, not numbers...

The Nissubishda will live....

Offline snailman

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Re: Good program to gain mass
« Reply #7 on: Jul 31, 2008, 11:17PM »
ahhhh this may just have to be remembered when i go 2 the gym tomorrow morning haha
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