A different kind of mass routine

[PikeKing]

Total Body Conjugate Contraction Type Training!


Day 1 - Concentric Emphasis
Deadlift 5x3
Military Press 4x6
Barbell Row 4x6


Assistance (regular tempo): Reverse Flies 2x10 & Cuff Work

Fast tempos, in the range of 201 - 302

Day 2 - Isometric Emphasis
Front Squat 5-7x1
Bench Press 5-7x1
Pull up 5-7x1


Assistance (regular tempo): Barbell Curls 2x10 & Triceps or Hams 2x10

Each set is one rep, a maximal isometric for 40-60 seconds. All the isometrics can be done in the same place (weak spot) or at a different place each set

Day 3 - Eccentric Emphasis
Back Squat 5x3
Dips 5x3
One Arm Row 5x3


Assistance (regular tempo): Hanging Leg Raises 2x10

Tempo is very eccentrically biased, in the range of 901 - 802

After 5 weeks change the contraction type for each workout, eg Day 3 would become isometric day, Day 1 would become eccentric day etc...

[Robert]

I think its cool. The volume is quite low, like for example you could add 1 exercise of the persons choice to any given day for 2x8/3x5/1x15/whatever: I.e.

Day 1 - Concentric Emphasis
Deadlift 5x3
Military Press 4x6
Barbell Row 4x6
+1 Tri/shoulder/back/PC exercise for 3x5/2x10/whatever, regular tempo. Just for volume

[Robert]

Doh, I missed this bit:

Assistance (regular tempo): Reverse Flies 2x10 & Cuff Work

So yeah its cool. Very cool. One might even go so far as to say: Uber cool.

[PikeKing]

yeah i cant see a problem with that, might not want to add anything to the eccentric day as thats demanding enough i think,

what do ya reckon?

[Robert]

You'd have Uber DOMS fromt he eccen day anyway, so i would either do minimal volume but before the eccentrics, or not at all on that day.

EDIT: Second thoughts, not at all on that day.

[PikeKing]

gonna make a few changes, i'll put them in red

[help]

i wouldnt do it or advise anyone to do it im afraid

[PikeKing]

well of course you wouldnt helpfive

[Man of Steel]

Ha at above.

[Knighty]

well of course you wouldnt helpfive
LOL...ROFL...LMFAO!!!!!