Best Weights Program! (4 Viewers)

[Benkas]

Hey guys, I was just wondering, which program (out of these) is the best for a person looking to gain most importantly size, as well as strength. Now that I can go to the gym 4 times a week, I can train seriously and so need a serious program. I have found a few, and wanted to know which would be the best for my goals ^. If you have a program of your own, that is better suited to muscle gain and strength gain, by all means post it up!

Btw, the links are HUGE dno why lol

Thanks all,
Ben.

Program #1:

bodybuilding.com/fun/workout2.php?name=10+Week+Mass+Building&descriptio n=This+program+worked+for+me+and+it+will+work+for+ you+too.+Train+HARD!&type=Split&different=4&goal=B uild+Muscle&days=4&schedule1=Y&schedule2on=&schedu le2off=&person=Tyson+Moore&email=tman_32@hotmail.c om&E1[]=bench&R1[]=10%2C8%2C8%2C6&S1[]=4&E1[]=incline&R1[]=8%2C8%2C6&S1[]=3&E1[]=decline&R1[]=8%2C8%2C6&S1[]=3&E1[]=flys&R1[]=8&S1[]=2&E1[]=pullovers&R1[]=10&S1[]=2&E1[]=tricep+pushdowns&R1[]=10%2C8%2C8%2C6&S1[]=4&E1[]=weighted+dips&R1[]=10&S1[]=3&E1[]=bench+dips&R1[]=10%2C10%2C8&S1[]=3&sy1[]=Monday&E2[]=chin+ups&R2[]=8&S2[]=2&E2[]=one+arm+rows&R2[]=8&S2[]=3&E2[]=wide+grip+seated+rows&R2[]=8&S2[]=2&E2[]=close+grip+seated+rows&R2[]=8&S2[]=2&E2[]=pulldowns&R2[]=10%2C10%2C8&S2[]=3&E2[]=barbell+curls&R2[]=8%2C8%2C6&S2[]=3&E2[]=ez+bar+preacher+curls&R2[]=8%2C8%2C6&S2[]=3&E2[]=incline+curls&R2[]=14&S2[]=2&E2[]=concentration+curls&R2[]=10&S2[]=2&sy2[]=Tuesday&E3[]=front+machine+press&R3[]=10&S3[]=3&E3[]=incline+rear+laterals&R3[]=10&S3[]=3&E3[]=arnold+presses&R3[]=10&S3[]=4&E3[]=lying+side+laterals&R3[]=10&S3[]=2&E3[]=shrugs&R3[]=10%2C8&S3[]=2&E3[]=upright+rows&R3[]=10&S3[]=2&E3[]=front+wrist+curl&R3[]=10&S3[]=4&E3[]=back+wrist+curl&R3[]=10&S3[]=4&sy3[]=Wednesday&E4[]=squats&R4[]=8&S4[]=3&E4[]=leg+ext&R4[]=8&S4[]=3&E4[]=leg+curls&R4[]=8&S4[]=3&E4[]=one+leg+calf+rasies&R4[]=10&S4[]=2&E4[]=calf+rasies&R4[]=10&S4[]=2&sy4[]=Thursday&exercount=30&s2r=

Program #2:

bodybuilding.com/fun/workout2.php?name=What&description=quick+muscle+building&type=Split&different=4&goal=Build+Muscle&days=4&schedule1=Y&schedule2on=2&schedule2off=1&person=&email=&E1[]=Bench+press&R1[]=6-10&S1[]=3&E1[]=incline&R1[]=6-10&S1[]=3&E1[]=decline&R1[]=6-10&S1[]=2&E1[]=seated+bench&R1[]=12-20&S1[]=3&E1[]=Legs+raises&R1[]=20-25&S1[]=3&E1[]=crunches&R1[]=20-25&S1[]=3&sy1[]=Sunday&E2[]=straight+bar%2Fez+bar+curl&R2[]=6-10&S2[]=3&E2[]=db+curls&R2[]=8-12&S2[]=3&E2[]=seated+barbell+curls&R2[]=8-10&S2[]=3&E2[]=close+grip+bench+press&R2[]=8-10&S2[]=3&E2[]=skull+crushers&R2[]=6-10&S2[]=3&E2[]=tricep+pulldowns&R2[]=10-15&S2[]=3&E2[]=1+arm+pulldowns&R2[]=10&S2[]=3&E2[]=leg+raise%2Fcrunches&R2[]=20+each&S2[]=6&sy2[]=Tuesday&E3[]=leg+press&R3[]=10-15&S3[]=3&E3[]=leg+raises&R3[]=10&S3[]=3&E3[]=leg+extensions&R3[]=10&S3[]=3&E3[]=squats&R3[]=10-20&S3[]=3&E3[]=calf+raise&R3[]=8-10&S3[]=3&E3[]=seated+calf+raises&R3[]=10-12&S3[]=3&E3[]=Shoulder+press&R3[]=6-10&S3[]=3&E3[]=lateral+raises&R3[]=10&S3[]=3&E3[]=bent+over+lateral+raises&R3[]=10&S3[]=3&E3[]=shoulder+shrugs&R3[]=6-12&S3[]=3&sy3[]=Thursday&E4[]=pulldowns&R4[]=6-10&S4[]=3&E4[]=seated+rows&R4[]=10&S4[]=3&E4[]=bent+over+rows%2Fmachine+rows&R4[]=6-10&S4[]=3&E4[]=dead+lifts&R4[]=8-10&S4[]=3&sy4[]=Friday&exercount=28&s2r=E3[]=shoulder+shrugs&R3[]=6-12&S3[]=3&sy3[]=Thursday&E4[]=pulldowns&R4[]=6-10&S4[]=3&E4[]=seated+rows&R4[]=10&S4[]=3&E4[]=bent+over+rows%2Fmachine+rows&R4[]=6-10&S4[]=3&E4[]=dead+lifts&R4[]=8-10&S4[]=3&sy4[]=Friday&exercount=28&s2r=

Program #3:

bodybuilding.com/fun/workout2.php?name=Mass&description=this+is+a+4+day+mass+workout.++Great+for+ectomorph.++The+goal+of+this+workout+is+to+lift+heavy+for+4-6+reps+and+to+targe+2+muslces+a+day.++First+workout+that+actually+help+me+put+mass+on&type=Split&different=4&goal=Build+Muscle&days=4&schedule1=Y&schedule2on=&schedule2off=&person=&email=snoopy1505@aol.com&E1[]=flat+bench&R1[]=4-6&S1[]=3&E1[]=incline+bench&R1[]=4-6&S1[]=3&E1[]=incline+flies&R1[]=4-6&S1[]=3&E1[]=close+grip+bench&R1[]=4-6&S1[]=3&E1[]=skull+crusher&R1[]=4-6&S1[]=3&E1[]=single+hand+extensions&R1[]=4-6&S1[]=3&sy1[]=Monday&E2[]=s+bar+curl&R2[]=4-6&S2[]=3&E2[]=incline+dbell&R2[]=4-6&S2[]=3&E2[]=d+bell+curl&R2[]=4-6&S2[]=3&E2[]=hi+rows&R2[]=4-6&S2[]=3&E2[]=cable+rows&R2[]=4-6&S2[]=3&E2[]=sldl&R2[]=4-6&S2[]=3&E2[]=lat+pull+down&R2[]=4-6&S2[]=3&sy2[]=Tuesday&E3[]=military+press&R3[]=4-6&S3[]=3&E3[]=arnold+press&R3[]=4-6&S3[]=3&E3[]=up+right+rows&R3[]=4-6&S3[]=3&E3[]=front+raise&R3[]=4-6&S3[]=3&sy3[]=Thursday&E4[]=squat&R4[]=4-6&S4[]=3&E4[]=leg+press&R4[]=4-6&S4[]=3&E4[]=leg+extensions&R4[]=4-6&S4[]=3&E4[]=deadlifts&R4[]=4-6&S4[]=3&E4[]=calf+raise&R4[]=max&S4[]=3&sy4[]=Friday&exercount=22&s2r=4

Program #4:

bodybuilding.com/fun/workout2.php?name=4-Day+Intermediate+Split+Workout&description=The+four-times-a-week+split+is+by+far+the+most+common+intermediate+exercise+routine.++Training+four+times+a+week+allows+three+days+of+rest+and+means+that+each+muscle+is+worked+twice+a+week.++The+advantage+of+such+a+routine+is+that+the+body+recieves+48+hours+of+rest+between+workouts.&type=Split&different=2&goal=Build+Muscle&days=4&url=&schedule1=Y&schedule2on=&schedule2off=&person=&email=&E1[]=Flat+Bench+Presses&R1[]=10-12&S1[]=3&E1[]=Incline+Flyes&R1[]=10-12&S1[]=3&E1[]=Chins&R1[]=10-12&S1[]=3&E1[]=One-Arm+Rows&R1[]=10-12&S1[]=3&E1[]=Standing+Barbells+Curls&R1[]=10-12&S1[]=3&E1[]=Concentration+Curls&R1[]=10-12&S1[]=3&E1[]=Crunches&R1[]=20-30&S1[]=3&E1[]=Leg+Raises&R1[]=15-20&S1[]=3&notes1=&sy1[]=Monday&sy1[]=Thursday&E2[]=Squats&R2[]=12-15&S2[]=3&E2[]=Leg+Extensions&R2[]=12-15&S2[]=3&E2[]=Lying+Leg+Curls&R2[]=15-20&S2[]=3&E2[]=Standing+Calf+Raises&R2[]=15-20&S2[]=3&E2[]=Seated+Calf+Raises&R2[]=15-20&S2[]=3&E2[]=Shoulder+Presses&R2[]=12-15&S2[]=3&E2[]=Lateral+Raises&R2[]=12-15&S2[]=3&E2[]=Dumbell+Shrugs&R2[]=12-15&S2[]=3&E2[]=Triceps+Pushdowns&R2[]=10-12&S2[]=3&E2[]=One-Arm+Cable+Pushdowns&R2[]=10-12&S2[]=3&notes2=&sy2[]=Tuesday&sy2[]=Friday&exercount=18

Program #5:

http://www.trulyhuge.com/free_weights.htm

#6:
Collection of workouts

http://www.bodybuilding.com/fun/4day.htm



Thanks guys and girls, and yeah, if you have a good workout for mass for 4 days...POST IT UP!

 

[Benkas]

Btw, if you click on just the links it wont work, you have to select the whole chunk

 

[Oliver04]

They're all splits and look like shit.

If you're really serious about mass, do this:

Monday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Pull ups

Wednesday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
1x5 Deadlifts

Friday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Chin ups.

Then just eat a lot. 3L of milk a day, at least half a kg of meat and as many trips to maccas as you can.

 

[BreezerD]

They're all splits and look like shit.

If you're really serious about mass, do this:

Monday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Pull ups

Wednesday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
1x5 Deadlifts

Friday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Chin ups.

Then just eat a lot. 3L of milk a day, at least half a kg of meat and as many trips to maccas as you can.

This is good advice. Do it.

 

[Benkas]

They're all splits and look like shit.

If you're really serious about mass, do this:

Monday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Pull ups

Wednesday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
1x5 Deadlifts

Friday
3x5 Squats
3x5 Bench/Overhead Press (alternate)
3x15 Chin ups.

Then just eat a lot. 3L of milk a day, at least half a kg of meat and as many trips to maccas as you can.

So by "3x5 Squats" you mean 3 sets of 5?

and for Bench/overhead press, you mean do one set of 5 bench press, followed by one set of 5 overhead press (which is military press?), repeated 3 times. This seems good but i thought the workouts had to include more exercises? I recently started and so this program will still benefit me? Ive been working out around 5 months, but only now will be starting seriously.

Thanks for your relpy

 

[BreezerD]

That program is specifically aimed at new lifters. Programmes do not have to contain a lot of exercises. Good programs contain one or two main heavy compound multi-joint exercises, with one or two accessory exercises.

The bench press / overhead press alternating means per workout. ie on Monday week 1 you will bench, then Monday week 2 you will overhead press.

Read this entire website: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

 

[breaking]

yo mama, 'cos dat bitch so heavy

 

[TidyBoi]

That program is specifically aimed at new lifters. Programmes do not have to contain a lot of exercises. Good programs contain one or two main heavy compound multi-joint exercises, with one or two accessory exercises.

The bench press / overhead press alternating means per workout. ie on Monday week 1 you will bench, then Monday week 2 you will overhead press.

Read this entire website: Starting Strength Wiki

+1

Rippetoes Starting Strength if your new to BB.

Lift heavy, rest, eat. Simple.

 

[Oliver04]

So by "3x5 Squats" you mean 3 sets of 5?

and for Bench/overhead press, you mean do one set of 5 bench press, followed by one set of 5 overhead press (which is military press?), repeated 3 times. This seems good but i thought the workouts had to include more exercises? I recently started and so this program will still benefit me? Ive been working out around 5 months, but only now will be starting seriously.

Thanks for your relpy

Most of the above has been covered by breezerD.

You have to remember that you're doing a lot more frequency with the above program than a bodybuilding split. A split has you squatting x1 a week, this has you squatting x3. Thinking logically, what would create better leg development?

At your stage and probably for the next 3-5 years a big muscle is a strong muscle. Arnold was a bodybuilder, he didnt train for strength, but he still had a 300kg deadlift.

Buy the starting strength and practical programming books by rippetoe off amazon. It's $85 but its the best money you'll ever spend. I'd also buy metric microplates from an online shop called iron woody (look up iron woody + fractional plates). These are weights with smaller increments (.25, .5, .75, 1kg) which will help you sustain progress when the 2.5kg increments (the smallest in a normal gym) become too much (if you could sustain that progress you'd be a world class lifter by the year's end).

If you do the rippetoe program 100% right you will probably gain 10kg in the first few months and 20kg in the year. If you do it 80% right it will be more like 10kg in 6 months and 15kg in a year. I'd strongly recommend this program.

 

[HalcyonSky]

to answer your question,

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hope this helps

 

[Benkas]

Thanks guys, and I'll definately get those books.

So scrap the ones i put up pretty much and go for the Rippetoe one?

So what you put up (Breezer) is the workout he gives, but the book has more info? THe one thing that strikes me as odd about that workout though, is that squats 3 times a week. So its a workout centred around legs? Does the upper body still get much work?

Thanks guys, and information about programs, diets, anything concerning weights programs and gaining mass I will love to read!

Btw, dont get angry for my y questions, I'm just learning

 

[Oliver04]

Thanks guys, and I'll definately get those books.

So scrap the ones i put up pretty much and go for the Rippetoe one?

So what you put up (Breezer) is the workout he gives, but the book has more info? THe one thing that strikes me as odd about that workout though, is that squats 3 times a week. So its a workout centred around legs? Does the upper body still get much work?

You have to remember that your back, ass and thighs contain 2/3rds of your body's musculature. If you want to get big, why would you focus on a small muscle like a bicep which is the size of a baseball?

The books arn't just a program as such, but give instructions on how to perform the exercises so that you'll be able to lift properly and safely and also how to 'program' so that rather than having some cookie cutter routine, you can make your own long into the future.

He also covers a lot of other topics like how to build a home gym, how to diet and how to overcome stalling.

Whilst a book by an olympic weightlifting coach might not sound like a recipe for bodybuilding, remember olympic weightlifters need to bulk up in the beginning and as a proper sport the books doesnt have all the voodoo bs you read about in bodybuilding mags.

If you buy the books, read them through and give it a try I promise you it will be one of the best investments you've ever made.

If this sounds a little over-the-top just check the ratings this book has on amazon.

 

[Benkas]

Man I'm definately getting those books!

And yeah I see what you mean about the muscle groups...

Also, the books talk about diet? In general or do they give like sample diets?

 

[Uncle]

oh sick after i read hole gibbrish.

i can be even more


BEEF

 

[A High Way Man]

People who do rippetoes looked fucked up and hulky, not at all like a greek statue. Shite

 

[Oliver04]

Man I'm definately getting those books!

And yeah I see what you mean about the muscle groups...

Also, the books talk about diet? In general or do they give like sample diets?

Sample diets don't mean much as everyone has a specific calorie intake. It explains what to aim for in terms of macronutrients, correct water intake, correct protein and calorie intake and supplimenting (basically just creatine, multivitimins and EFA's).

 

[Benkas]

Ooh, ok I get it. There's just one thing I don't understand,

Will this much exercise to the upper body have noticeable effects? I was reading up about SS (Rippetoes) program and found that on average ther is a lot of muscle gain by the end, so I'm assuming this would mostly be from the legs. It just seems a little amount to work on for upper body...what do you think?

 

[Oliver04]

People who do rippetoes looked fucked up and hulky, not at all like a greek statue. Shite

I'll try to be succinct:

1) You're under 90kg. You're not entitled to an opinion.

2) Both Arnold and Reg Park did what is basically this same program (difference was their chosen shoulder exercise).

3) You're just plain wrong. A person can't bench 180kg if they don't have a big chest, triceps, biceps, forearms, shoulders and lats. Its physiologically impossible.

Assuming you are right though and there are imbalances what is easier: spending 3-5 years getting big and strong and then when your lifts are high and know what you are doing fixing those imbalances, or spending 5-10 years on a poorly designed program attempting to hit every possible imbalance that might occur and never reaching the physical level of someone who focused on progressing on the basics?

4) Muscular development (ie how muscle bodies develop in relation to connective tissue and bone girth) depends more on genetics than isolation exercises.

---

I'm curious as to how big you are, and to how much you can squat, bench and deadlift.

Also I'll give breezer an email this evening and get him to post up a few of his pics.

 

[Oliver04]

Ooh, ok I get it. There's just one thing I don't understand,

Will this much exercise to the upper body have noticeable effects? I was reading up about SS (Rippetoes) program and found that on average ther is a lot of muscle gain by the end, so I'm assuming this would mostly be from the legs. It just seems a little amount to work on for upper body...what do you think?

It will be balanced to an extent.

There are basically two lower body exercises in the program (squats and deadlifts, these also do a lot in terms of back size as well) the rest are press variants (overhead and bench) as well as back work (either pull ups, rows or cleans).

So technically you have 3 upper body exercises which are each being performed 3 times a fortnight as opposed to x1 a week on a conventional bodybuilding split. Because these movements mimic the natural movements of your body in space, they will do a lot more for you then say rear delt raises.

Also remember that a bench as a compound exercise wont just work the chest, triceps and shoulders, but also your lats, biceps and forearms which are also involved in stabilizing the lift.

Here is a picture of a man who followed a very similar program throughout his entire life:

 

[BreezerD]

Well I'm yet to have any Greek artists make statues of me, but this is how SS changed my upperbody physique:

Lower body physique changes were similarly noticeable.