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mass program no spotter

Discussion in 'Strength & Conditioning Discussion' started by BoneSnapper, May 15, 2008.

  1. BoneSnapper Blue Belt

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    I am starting up gym soon to put some size back on. I looked around for some good programs and found this one on BodyBuilding.com.
    I want a full body workout as some weeks I may train more or less days.

    I was wondering how best to work in these exercises at max weight with no spotter. Should I change the squat to something else?



    SQUAT - 5-10 Reps
    LUNGE - 5-10 Reps
    STIFFLEG DEADLIFT - 5-10 Reps
    FLAT BENCH - 5-10 Reps
    INCLINE DB - 5-10 Reps
    PULLDOWNS - 5-10 Reps
    BB ROW - 5-10 Reps
    SEATED DB SHOULDER PRESS - 5-10 Reps
    SIDE LATERAL RAISES - 5-10 Reps
    SHRUGS - 5-10 Reps
    BB CURL - 5-10 Reps
    LYING BB TRICEP EXTENSIONS - 5-10 Reps
    SEATED DB CURLS - 5-10 Reps
     
  2. magicman531 Try Sarah Topps Banned

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    the phuck you care?
    you do all this in one day?
     
  3. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    Baaaaaaaaaarf
     
  4. zop <img src="http://img240.imageshack.us/img240/7201/

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    You should change the squat to reverse curls. Who needs legs anyways?
     
  5. BoneSnapper Blue Belt

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    I havnt tested the program yet. Just found it on the net. It is only one set using heavy weight. Do you have any suggestions?

    other than baaaaaaaaaaaaaaf:icon_conf
     
  6. Chaos Mitten** Banned Banned

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    Find a program that doesn't suck.
     
  7. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    You forgot the "r" in barf.
     
  8. magicman531 Try Sarah Topps Banned

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    Unless you're a complete beginner, you can't really lift any appreciable weights in big compound lifts on the same day. Yeah powerlifters do it, but that's on a meet day and not their weekly routine. Try breaking the lifts up more. If you want a fullbody day then you might have to take out quite a few of the accessory lifts and just focus on the core lifts.

    Maybe only deadlift one day and the next workout day do the squat instead. Those 2 lifts really beat you up and it'll be difficult to do them both on the same day with intensity.
     
  9. BoneSnapper Blue Belt

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    hmm. so that is supposed to mean you are against fullbody workouts or single set workouts.

    another one I saw

    Full Squat - 8-12 Reps
    Push Press - 6-10 Reps
    Bent Row - 8-10 Reps
    Flat Bench - 6-10 Reps
    Deadlift - 8-10 Reps
     
  10. zop <img src="http://img240.imageshack.us/img240/7201/

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    BoneSnapper since everyone here is jerking you around I'll toss you a bone...ahaha bone!

    Anyways go read the faq.
     
  11. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    Read the Faq.

    Read it again.

    Think for a day or two. Then read it again.

    and before you make another thread...


    Read it again.
     
  12. magicman531 Try Sarah Topps Banned

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    Well you could try any of them. Test out a fullbody workout for a few days and see how it goes. You might like it or you might find you can't stand it. But it's best not to overplan before you've even tested it out. Give it a sample period and adjust from there.
     
  13. BoneSnapper Blue Belt

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    Thanks for the advice. I have always worked out with split programs. I have not trained weights for a year and half as well.
    I am thinking I may only be able to make it 2 times a week most weeks but sometimes three. So I dont want to split and then miss a body part for that week.
     
  14. BoneSnapper Blue Belt

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    Maybe you should try reading it and find where it gives advise about fullbody workouts.
     
  15. zop <img src="http://img240.imageshack.us/img240/7201/

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    The three routines in the faq were not full body?
     
  16. Chaos Mitten** Banned Banned

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    Your program devotes twice as many sets to curls as it does to squats.
     
  17. ronin0352 Lift, Eat, Sleep, Repeat

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    [​IMG]

    Or maybe keep it really simple, read the sub-forum title. STRENGTH & POWER Discussion, not Bodybuilding Discussion
     
  18. the_harbinger Orange Belt

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    It's not even a bodybuilding routine. It's just a...err...something shitty.
     
  19. BoneSnapper Blue Belt

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    I apologize. I just read the FAQ completely and it did have some good advice. I will do as you suggested and have a think about it.
     
  20. Chaseg1520 Green Belt

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    what is with these damn threads lately? why would you post a BB.com routine on THIS forum of all places and ask for our opinion? post the routine on a damn BB forum and ask them since they might actually give a crap.
     

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