Off Season Size Routine (2 Days Per Week)

[eltigre]

I received some interesting training advice from a natural competitor from another forum.

As a quick briefing first: I have realized recently (9 years too late) that by focusing on a steady diet of wholesome foods and training that included more rest and hitting the basic compound movements - bodyparts only once per week - would allow me to achieve my goals.

My evaluating where I am at and where I want to be, I know that my first goal is to put on more size, lots of it. I am not talking about fat, I am talking about muscle.

20-30 lbs of it.

Yes, I know that this could take a year or two (preferably one) of proper training but it sure as hell beats the lack of progress that I have had training over the last 9 years.

Anyways... the following training routine was given to me by this person in which he says he uses exclusively to put on size during his off season:

Monday: (chest, shoulders, triceps, legs)

Bench Press: 5-6 progressive sets
Partial Bench Presses: 4-5 sets
Incline DB Press: 5-6 sets
Overhead BB Press (in front): 4-5 sets
Overhead BB Press (in back): 3-4 sets
Tricep Pressdown immediately followed by Weighted Dips: 5-6 rounds
10 minute break.....
Squats: 5-10 progressive sets
SLDL: 5-10 progressive sets

Tuesday: Off
Wed: Off

Thursday: (Back, Traps, Biceps)

BB Rows: 5-10 progressive sets
Pulldowns: 4-6 progressive sets
Deadlifts: 4-6 progressive sets (moderate weight)
BB curls: 3-4 sets
DB curls: 3-4 sets
Hammer curls: 3-4 sets
Partial Deadlift to Shrug (BB): 5-6 sets
Then 1 last back lift: Seated Cable Row, long stretch: 4-6 sets

Friday: Off
Saturday: Off
Sunday: Off
Monday: Repeat

Interesting routine, looks like a lot of hard work and better yet, a lot of rest.

Regards,

John

[RUBICON19]

Intersting, but I personally would split all that up over three days. There is no way I could train legs after all that work on day 1

[eltigre]

rubicon19 said:

Intersting, but I personally would split all that up over three days. There is no way I could train legs after all that work on day 1

Yeah, I agree. Maybe one week though I will attempt doing legs after my push workout just to see how I feel. It's just work afterall, and I have been through much more physical torture than that in the military.

And perhaps the 2 days of rest helps to compensate from such a large day of weights? Dunno, will give it a spin next month perhaps, just once though - as I want to stick with my 3-day set up.

Regards,

John

[masterschamp]

Set more realistic goals.......30 lbs. of pure muscle gain in a year is NOT going to happen. Two years is more reasonable, and even that would be pushing it for alot of people who weren't exceptionally gifted, genetically..... ESPECIALLY if you are natural.
You may have been overtraining before, ( I, personally, don't believe in that concept), but if you want quality muscle gain you're gonna have to train more than twice a week.
The best off season program I have used involved training 4 days on, followed by 1 day off. Hitting each bodypart twice in eight days. Train heavy, eat intelligently,don't mistake fat for muscle, and you should do fine as long as you are consistent.


Keith

[Intensity]

Agree Keith... I've also never seen a natural athlete gaining 20-30 lbs of of pure muscle in a year... not even two! Gaining 30 lbs is possible... but doing it while staying at the same fat percentage, would not happen often!

This sport is all about patience... so John, be intense in the gym and make sure you have a clean solid diet and the you will slowly see some interesting results.

If you wnat to optimize your results, I would also recommand you to hit the gym at last 4 times a week. I'm not saying 2 or 3 times is bad... because it's not, but if you want to gain more muscle mass, I would suggest you to spent more days in the gym! By the way.. i'm going to take a look at your other thread about the 3 days / week routine and tell you what I think!

Mo