the guest asked:


I have been going to the gym 5 days a week but do not have a stable routine. I am working on getting cut rather than building power? any good routines to follow out there?

Mario

4 Responses to “What is a good weightlifting routine that focuses mainly on building muscle mass?”

1. Erik J on September 8th, 2009 1:17 pm

   Terry

   Google: DoggCrapp or DC training.

   It’s the best routine I have ever come across, and many people are unaware of it. The man who designed it has his own protein site also. TrueProtein.com…and his forums: IntenseMuscle.com.

2. danielh218 on September 10th, 2009 5:40 am

   Adrian

   Well to get cut.. The best thing to do is use little weight in alot of reps. Like instead of 2 reps of alot of weight do 4 or 5 reps of little weight as mush as you can. Benching and the butterfly press works great.

3. resistnzisfutl on September 11th, 2009 2:10 am

   Francisco

   A 5×5 training routine is excellent for hypertrophy and strength, especially for the beginner or intermediate lifter, or anyone looking to change up their routine for a while. The idea is to focus on the primary compound and core exercises; bench press, squats, and deadlifts. These exercises are most effective for building mass because of the many muscle groups involved in the lift. Isolation or machine exercises are good for supplementing primary lifts.

   The 5×5 training, in a nutshell, has you lifting five sets for five reps on your primary exercises to failure or close to failure. Each training day you should advance in either reps or weight. Once you reach a full 5×5 on the lift, then it’s time to add weight. Most routines have a three or four day split where you hit each muscle group twice within a seven day period. This allows plenty of time for recovery without it being too much time.

   It’s always a good idea to keep a workout log and bring it with you. It’s easier to remember what your routine should be, and you can keep track of your progress. if you’re stalling out on an exercise and not making any progress in two workouts, it’s time to switch up the exercise.

   Muscle growth is determined by your diet much more so than your routine. Exercise only provides the catalyst for muscle growth, but diet is what actually enables the growth. It’s generally accepted that a 40/40/20 caloric ratio of lean proteins, mostly complex carbs and good fats. 6+ meals per day, or something every 2-3 hours, will keep your body in a constantly positive nitrogen balance state and will keep insulin and glycogen levels steady. Make sure you’re getting enough calories as well, at least 500 calories over your BMR.

   DC training is a great routine, but very advanced and should only be done by the lifter who has been training a while, knows how to lift well, has an advanced grasp of dieting and nutrition, and knows how their body responds. Most of the time it’s customized for the individual as well.

4. Patrick M on September 14th, 2009 1:36 am

   Adam

   Since I started to work out I was looking for a good weight loss product. I was on a diet but I felt that I needed a little help so I decided to try this great product and I had fantastic results. You can check their website at , they give you a free trial and you only pay 6.95$ shipping and handling.

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