Strength vs. Size

[GrassoNY187]

Originally Posted by Doug

Hi, at 138 lbs I would suggest a 3 day a week routine, very short sessions concentrating on the multi joint compound exercises like presses etc and limiting isolation exercises like pec dec

Have a look at This Article for advice for your bodytype...

Wow. thanks so musch for all of your help. I will switch routines after I finish out this week. It will be odd having an extra rest day though, but it sounds nice to work less and gain more.

Should I keep my cals up high even though I will be doing a little bit less work?

What is the main difference between training for strength and mass? I really want to make sure I am focusing on gaining mass.

Thanks again!

[Doug]

Originally Posted by GrassoNY187

Wow. thanks so musch for all of your help. I will switch routines after I finish out this week. It will be odd having an extra rest day though, but it sounds nice to work less and gain more.

Should I keep my cals up high even though I will be doing a little bit less work?

What is the main difference between training for strength and mass? I really want to make sure I am focusing on gaining mass.

Thanks again!

Re calculate the calories with the reduced training. both strength and muscle mass trainining is different

[GrassoNY187]

Originally Posted by Doug

Re calculate the calories with the reduced training. both strength and muscle mass trainining is different

ok thanks. Can you give me an example of the difference? Like, is mass training like high wieghts low reps, or what? Can you explain the difference?

Thanks

[Doug]

Originally Posted by GrassoNY187

ok thanks. Can you give me an example of the difference? Like, is mass training like high wieghts low reps, or what? Can you explain the difference?

Thanks

Strength training uses rep range of 1-6 reps, with 3-5 mins rest between sets.

Mass training is rep ranges of 6-12 reps with 60-90 sec's between sets

[GrassoNY187]

Originally Posted by Doug

Strength training uses rep range of 1-6 reps, with 3-5 mins rest between sets.

Mass training is rep ranges of 6-12 reps with 60-90 sec's between sets

ok. thanks for the help.

So, by looking at my program I guees I was doing it wrong. I know you suggest your 4-day split or a 3 day split (and I'm seriously considering the 4 day), but if I cut out a few exercises in my 5-day split, and add more reps, will my 5 day split still be effective? Or do you think I would have better results with a 3 or 4 day split. I would like to stay with my 5 day split, but I dont mind changing.

Also, about how many exercises should I do for each body part?

And I do not go to a gym, so I do not have access to a few exercises on your program (such as the leg-curl exercises, or anything that requires a leg piece). Are there any substitiutes that I can uses? I have a very good smith machine, a BB, a bunch of adjustable DBs, and a lot of weights. Is there anything else I can change throughout the program.

Thanks so much for the help. I am planning on changing my prgoram this week, but i just don't know which workout plan i should do. I might post up the 3 that i'm deciding between in the "Critique my workout" section to see what everyone thinks.

[Doug]

Originally Posted by GrassoNY187

ok. thanks for the help.

So, by looking at my program I guees I was doing it wrong. I know you suggest your 4-day split or a 3 day split (and I'm seriously considering the 4 day), but if I cut out a few exercises in my 5-day split, and add more reps, will my 5 day split still be effective? Or do you think I would have better results with a 3 or 4 day split. I would like to stay with my 5 day split, but I dont mind changing.

Also, about how many exercises should I do for each body part?

And I do not go to a gym, so I do not have access to a few exercises on your program (such as the leg-curl exercises, or anything that requires a leg piece). Are there any substitiutes that I can uses? I have a very good smith machine, a BB, a bunch of adjustable DBs, and a lot of weights. Is there anything else I can change throughout the program.

Thanks so much for the help. I am planning on changing my prgoram this week, but i just don't know which workout plan i should do. I might post up the 3 that i'm deciding between in the "Critique my workout" section to see what everyone thinks.

You can do straight leg deadlifts for hamstrings.

If you want to stay with a five day split then you can. I always advise not to do more than two workouts in a row without a day off...

[GrassoNY187]

Originally Posted by Doug

If you want to stay with a five day split then you can. I always advise not to do more than two workouts in a row without a day off...

Ok thanks. I am still debating whether I should do a 3, 4, or 5 day split. The 3 day seems good but maybe not enough, the 4 day seems good too, but I am wondering if I will see improvements by switching what i was doing in the 5 day program. I have been continuing my prgram, except making it shorter and training for mass instead of strength. I just wonder if it will help w/ the gains, or if i should go for the 3 day split.

[craziphil21]

how do you move the day after you workout with all those excercises? <---- spelled wrong.

[5kgLifter]

Originally Posted by craziphil21

how do you move the day after you workout with all those excercises? <---- spelled wrong.

Like Robocop

[EKnight]

Good one 5k! Grasso- what Doug is trying to impress upon you is that (and this is especially true for you) MORE IS NOT BETTER. There are tons of guys at my gym who train two hours a day five or more days a week and can not figure out why they aren't progressing. A three or four day split is sufficient as it will allow you four or three days, respectively, to recover and grow, grow, grow. With only two days off per week, growth is harder for most people. Rep + to Doug for patiently explaining and posting links in this post. Nicely done. -EK