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#Post#: 824--------------------------------------------------
Frankie NY Mass Building Program
By: ANIMAL Date: June 4, 2019, 2:10 pm
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Frankie NY’s Mass building program
NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN
TRAINING FOR BEGINNERS.
THIS ROUTINE IS INTENDED FOR THE NATURAL TRAINER ONLY
Several of you have asked me for a good mass building program,
so here it is. I've used this routine with many natural
bodybuilders as well as professional football players looking to
add some bulk in the offseason.
How many days a week? I've seen the best results with natural
bodybuilders in a bulking phase on 3 days a week, training each
exercise once a week. I know almost every program in the
magazines you guys read will say 4 days a week, training each
muscle twice a week, but my experience with hundreds of guys is
that guys that train 4 days a week never make the same gains as
the ones that train 3 days a week. If you train a muscle hard
enough, you just can't recover in less than 6-7 days. Just
because the soreness is gone doesn't mean that the muscle is
recovered. 4 and 5 day splits are fine for cutting phases but
not for bulking.
How to split things up? Push, pull, and legs seems to be the
best split for most guys. Working shoulders with legs doesn't
yield good growth in the shoulders because they end up
overtrained. On push shoulders get hammered, on pull shoulders
get hammered, and even working legs shoulders get hit.
Sets and reps? Like I said before, if you want to gain mass you
need to stay around 5-6 reps. 4x6 or 5x5 are both good
combinations. In my experience the guys that make better gains
on 8-12 reps are advanced bodybuilders or are on drugs. I don't
care if you feel a pump or a burn or whatever. That has nothing
to do with size or strength, only momentarily pumping blood into
a muscle.
Increasing your weights? You need to add weights to the bar
every workout if you can. Going up in 2 ½ or 5 pound increments
is great. You won't be able to add more weight each week, but
that needs to be your mentality. Don't think about anything else
but adding weight.
How long to stay on a routine? My experience is that around 8-12
weeks is best. Some guys say that after 6-8 weeks they've hit a
plateau and need to change their routine. That's hogwash. Most
of the time they've hit a plateau because they're not training
hard enough or because they've added in more exercises than
what's in my program and hinder their recovery.
DAY 1 – PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
#Post#: 827--------------------------------------------------
Re: Frankie NY Mass Building Program
By: ANIMAL Date: June 4, 2019, 2:21 pm
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I don’t agree with his frequency approach but none of the best
routines I’ve ever run!
A classic MT thread from 2004 I think !
#Post#: 894--------------------------------------------------
Re: Frankie NY Mass Building Program
By: Newcy Date: June 5, 2019, 9:51 am
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I'm going to give it a go when I fancy it.
#Post#: 909--------------------------------------------------
Re: Frankie NY Mass Building Program
By: billy2shots Date: June 5, 2019, 12:32 pm
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Now this is a proper forum with a classic blast from the last
added.
This routine was how I found MT.
#Post#: 911--------------------------------------------------
Re: Frankie NY Mass Building Program
By: dirtyvest Date: June 5, 2019, 12:48 pm
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He was a strange character tho that Frankie
#Post#: 916--------------------------------------------------
Re: Frankie NY Mass Building Program
By: Newcy Date: June 5, 2019, 3:46 pm
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In what way?
#Post#: 917--------------------------------------------------
Re: Frankie NY Mass Building Program
By: dirtyvest Date: June 5, 2019, 3:55 pm
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He pretty much had all his eggs in the one 5v5 basket and would
not entertain anything else. And if you used AAS he'd pretty
much ignore anything you said, if he did say anything it was to
openly dismiss you and your drug abusive ways..... he was a high
school (american) football coach too, or so he said, so somewhat
deluded in his vehement anti-aas stance
#Post#: 918--------------------------------------------------
Re: Frankie NY Mass Building Program
By: Newcy Date: June 5, 2019, 3:58 pm
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Sounds like a reasonable man.
#Post#: 919--------------------------------------------------
Re: Frankie NY Mass Building Program
By: dirtyvest Date: June 5, 2019, 4:02 pm
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He also seemed to take the stance that he'd 'discovered' 5x5 and
no-one before him had ever done it or heard of it. You can kind
of read some of his lack of open-mindedness in the post given,
that's his word for word post. Still a good routine, but he was
a stubborn fucker
#Post#: 947--------------------------------------------------
Re: Frankie NY Mass Building Program
By: Newcy Date: June 6, 2019, 3:53 am
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I'm getting a sense you like the bloke?
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