Mass regime to gain 10kg in 1 month.

• Marco_Simone

  28 May 06, 12:59

  Here's the 7 training days a week routine,100% successful,remember to go to utter failure on every single set! After that,you can throw in forced reps with the help of your partner!
  
  Days 1,2,3-Arms
  
  Machine bicep curls-15 sets of 12 reps
  Machine tricep extensions-15 sets of 12 reps
  
  Day 4,5-Chest
  
  Machine flat bench presses-12 sets of 10 reps
  Smith Machine incline bench presses-12 sets of 10 reps
  Peck Deck Flyes-12 sets of 15 reps
  
  Day 6,7-Abs
  
  Floor Crunches-20 sets of 30 reps
  Machine crunches-20 sets of 30 reps
  
  Enjoy!!! Any questions can ask me!!!
  
  
• Simon Dean

  28 May 06, 13:07

  so much volume?
  
  Like that must use light weights liao..
• coffeeortea

  28 May 06, 13:08

  15 SETS? even arnold doesnt go that far, but seriously, what weight do you use? about 60% of your maxed out weight?
• Wolfwoof^^

  28 May 06, 13:43

  I do free weights 6-8 reps x 3 for mass..
• Marco_Simone

  28 May 06, 15:52

  Originally posted by Simon Dean:

  so much volume?
  
  Like that must use light weights liao..

  No lightweights,pal.
  
  Use 80% of 1RM,ask someone to lift for you if necessary.Make sure you complete all the sets and reps stipulated in the program.
• Simon Dean

  28 May 06, 18:15

  is this program invented by you or someone more reputable?not that i am doubting you.
• Marco_Simone

  28 May 06, 22:22

  Originally posted by Simon Dean:

  is this program invented by you or someone more reputable?not that i am doubting you.

  I can't believe you actually asked this...You read through my past threads here and tell me...
• forum_dude

  28 May 06, 22:23

  CAN THE MUSCLE SUPPORT THIS KIND OR REGIME?? ITS KINDA INTENSE I MUZ SAY, 3 DAYS FULL CHEST
• Marco_Simone

  28 May 06, 22:29

  Originally posted by forum_dude:

  CAN THE MUSCLE SUPPORT THIS KIND OR REGIME?? ITS KINDA INTENSE I MUZ SAY, 3 DAYS FULL CHEST

  I found this regime to be the staple of most people in the gym...so must be very popular la...
• donotclose

  29 May 06, 00:10

  i think it's a bit overtraining yourselve.
  it is best to do one bodypart per week.
  u did not include back and leg??
  these 2 are more important.
  and 15 sets is maybe a bit too much for doing the same kind of exercise.
  
• pierre^^

  29 May 06, 00:32

  i prob ended up in hospital for a month with ur weekly training regime
• forum_dude

  29 May 06, 18:00

  Originally posted by Marco_Simone:

  I found this regime to be the staple of most people in the gym...so must be very popular la...

  U SURE ITS THE STAPLE OF MOST PPL?? OVERTRAIN MAY DEGRADE YOUR MUSCLES AND INSTEAD U WILL HURT YOUR MUSCLES TOO
• Marco_Simone

  29 May 06, 18:14

  Originally posted by forum_dude:

  U SURE ITS THE STAPLE OF MOST PPL?? OVERTRAIN MAY DEGRADE YOUR MUSCLES AND INSTEAD U WILL HURT YOUR MUSCLES TOO

  Ya correct what,80% of people in the gym only train chest,arms and abs(using mostlym machines and with high volume)and they do it very frequently...They also like to ask their training partners to carry 50% of the weight for them when doing bench presses...Well forced reps in other words..
  
  
• donotclose

  30 May 06, 20:20

  
  but that's doesn;t mean u must also follow them rite.
  go read up on the net first... www.bodybuilding.com
  there's ton of article over there. or go library and read some fitness mag
  u r teaching the wrong stuff now.
  it always best to read up and know the right stuff b4 doing
  what for do so high volume. worst of all is all the same exercise. omg
  
• Marco_Simone

  30 May 06, 22:17

  Originally posted by donotclose:

  but that's doesn;t mean u must also follow them rite.
  go read up on the net first... www.bodybuilding.com
  there's ton of article over there. or go library and read some fitness mag
  u r teaching the wrong stuff now.
  it always best to read up and know the right stuff b4 doing
  what for do so high volume. worst of all is all the same exercise. omg
  

  
  
  You read through all my previous threads here and get back to me.
  
  Especially these
  
  http://www.sgforums.com/?action=thread_display&thread_id=191634
  
  http://www.sgforums.com/?action=thread_display&thread_id=190900
  
  http://www.sgforums.com/?action=thread_display&thread_id=187583
• Manager433

  30 May 06, 22:22

  I'm now taking GNC 1850 weightgainer.
  
  
• M©+square

  2 Jun 06, 21:22

  This program isn't meant for all.
  Not advisable.
  
  Marco. You should have mentioned about precautions and risk.
  
• Manager433

  2 Jun 06, 21:56

  Why weightgainer can cause severe constipation???
• borntolive

  2 Jun 06, 22:32

  Originally posted by Manager433:

  I'm now taking GNC 1850 weightgainer.
  
  

  u got work out?
• Simon Dean

  3 Jun 06, 10:44

  Originally posted by Manager433:

  Why weightgainer can cause severe constipation???

  if you eat your vegetables and fruits i am sure it will be cured.
  
  constipation can be caused by anything..if you do not eat ENOUGH fibre.
• Manager433

  3 Jun 06, 11:19

  Originally posted by borntolive:

  u got work out?

  Daily workout - chin up till failure 3x a day, 30 situp 3x a day.
  2.4km run twice a week.
  
  Only very slight improvements.......
• Marco_Simone

  3 Jun 06, 11:21

  Originally posted by Manager433:

  Daily workout - chin up till failure 3x a day, 30 situp 3x a day.
  2.4km run twice a week.
  
  Only very slight improvements.......

  You will gain nothing with this regime...
• chunyong

  3 Jun 06, 11:30

  Originally posted by Manager433:

  I'm now taking GNC 1850 weightgainer.
  
  

  no use one lah...end up u gain fats if u dun exercise
• chunyong

  3 Jun 06, 11:32

  10kg a month...wah...better than taking steroids then...if so easy then i tell u nobody go buy steroids liao lah...
• chrisbenoit

  3 Jun 06, 12:04

  I heard that utter failure is not good. I mean, train until no strength.