upping the ante for massbuilding (workouts)

afternoon fellas
question on here for the serious trainers

I've been training since January and had some gains, which I'm pleased with...although I accept its probably newbie gains. I've been getting used to the exercises and learning form etc, so I've scheduled my workout upgrade for teh Easter holidays.

What I'm looking to do is put together a workout full of compound and mass building exercises.

Firstly, what sort of split would you recommend? I'd like to do a 3 or 4 day split. I was thinking Back/Triceps/Delts; Chest/Biceps/Traps; Legs/Abs...but please make your suggestions with explanations why etc

Now onto the exercises - I was thinking of doing 3 exercises for each muscle group

BACK
- I want to focus on a couple of weightlifting lifts here....was thinking of doing Deadlifts for the lower back and Cleans for the upper back plus doing Pull Ups.

CHEST
- three exercises in mind here - Bench Press, incline DB press and DB flys

TRICEPS
- begin with cable pulldowns, then tricep dips....do you recommend skullcrushers or overhead DB extensions or close grip bench press for the third?

BICEPS
- bicep curls with an EZ (should I do them seated or standing?), chin ups, alternate hammer curls. Is there anything to be gained from doing 3 exercises here or would I make good gains from doing more sets of bicep curls and chins?

DELTOIDS
- military press, DB raises and lateral raises

TRAPS
- upright rows and....? this is a muscle group Im not too sure on so need some help! A fella in the gym told me that a good exercise here is to do pull ups but stopping the motion before I sink too far down, so that all the pull is permanently on the back of the shoulder blades not the lats.

LEGS
- warm them up with a couple of sets leg extensions and leg curls, then hit squats or the leg press hard. I feel like when I leg press I'm hitting my legs a lot harder, but then people say the squat will build more mass overall. Standing calf raises as well.

ABS
- I'm open minded here to peoples suggestions. I need some good lower ab exercises because my upper abs are much stronger and i need to focus training my lower abs.

So there you have it fellas - as I say this is in 'rough draft' phase...any help would be gratefully received

cheers

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Reply 40

Barny

Milk is great, full of calcium and its got quite a few micronutrients.

Casein isn't bad for you at all, some people are lactose intolerant, doesn't mean the rest of us should stop using it does it?

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