MASS-STK

[stk]

all 3X5 workout exersizes are done with the same top weight with 2-3 warm up sets before hand..squats can be alternated with sl deads or regular deads but i find if the squat is done properly it hits the hams, erectors and glutes just fine.same as incline bench-can alternate with flats..on the non-3X5 days start with a weight that you can do in good form for 6-8 reps, drop 20 pounds and go to failure, then drop another 20 and go to failure..yes body parts are hit twice a week but nothing is missed with the exeption of abs..abs will get stronger with correct breathing...this is a break apart routine from huskerpower.com and 13 years of using hardgainer skills by stuart mcrobert and ken lestnier..i just wont take advice from someone 200 pds or under about mass..if your not a pro or genetic freak why train like one?..try cyberpump.com, ironmind.com, and hardgainer.com..see what they can do natural and then think what can be done with added milk and cookies..haha..also www.magnusvermagnusson.com a beast..here ya go..BTW..EAT AND REST..BOTH AS MUCH AS POSSIBLE..

MON

NECK HARNESS OR 4 WAY HAMMER 3X10-F DROPS 20 PDS TO FAILURE

INCLINE BENCH 3X6-8-F DROPS 20 PDS TO FAILURE

BENT ROWS 3X6-8 DROPS 20 PDS TO FAILURE

BARBELL CURLS 3X6-8 DROPS 20 PDS TO FAILURE


TUES

CALVE RAISES 2X10
PARALLEL SQUAT 3X5
FRONT PRESS 3X5
BARBELL SHRUGS 3X5

THURS

NECK HARNESS OR 4 WAY HAMMER 2x10
INCLINE BENCH 3X5
BENT ROWS 3X5
BARBELL CURLS 3X5

FRI

CALVE RAISES 3X10-F DROPS 20 PDS TO FAILURE

PARALLEL SQUAT 3X6-8-F DROPS 20 PDS TO FAILURE

FRONT PRESS 3X6-8-F DROPS 20 PDS TO FAILURE

BARBELL SHRUGS 3X6-8-F DROPS 20 PDS TO FAILURE

looks simple but with the exeption of abs show me a muscle group that isnt hit..dont say triceps til youve done some serious inclines and standing or seated press and definatly bent (over) rows bang everything from fingertip to fingertip..biceps, traps, rear delts..ugg they hurt..most are compound movements which use multi-joints and thus use more muscle..show me a bro who can squat 300 pds and youve got just a bro who cant 3 plate..show me a bro who works for years under the squat rack and can do 600 for reps and i'll show ya a monster..bwaaa...be well..i take critics well so no worries..bk has seen me..i know his size and strength..either pump away in the gym for hours or lift hard and heavy for an hour and gain..course nutrition and rest is 90% no doubt..added products are another 5 and training is 5..just a thought..killa

SouthernTrendKiller
*SULTAN OF SIZE*


[This message was edited by bigkraut on 10-18-02 at 05:09 PM.]

[TexasRock]

Could you explain the '3x5' concept a little better. Is that 3 working sets of 5 reps. Does that include the warm-up sets? I do something VERY similiar and I want to make sure I understand this completely. I got the concept on the 3x6-8... its dropsets for 3 sets for that bodypart...

Basically a heavy/'light' split.

[TexasRock]

Damn... so since I only weigh 200 pounds you won't take advice from me? Does it help if I'm 5'5"?

[COASTAL]

Great post STK. I'm doing something similar right now but on a M,W, F split. May be giving this one a whirl in the coming months. Very hardcore.

[COASTAL]

On the drop days, is that 3 sets of 2 drops or does the 3 stand for the three sets within the drop......man this question sound confusing!!

[stk]

on the drop set days its 3 total work sets starting at a weight you can do in good form for 6-8 reps then drop 20 pds and go to failure then another set dropping 20 pounds and bang it to failure..love the 3 day split..wether you alternate 2 routines weekly or split all bodyparts into 3 seperate workouts per week..the key is the 2 days of rest on the weekends after blasting your muscles with top weight and pump on monday and friday..thats eat and grow time..T-rock on the 3x5 its best to pyramid up on warm-ups..lets say you can squat 500 for 6-8 reps..start at 135 pds and do 5 reps, then do 225 for 5 reps, then 315 for 5..that should clean the knees and twingy back out..those are your warm-up sets..after that load the bar to 500, strap out your first set of 5, take a few minutes to rest and concentrate, and do your second work set with the same weight (500) a little more rest and alot of focus and under the bar for the last set of 5..when you can get all 3 sets for 5 up the weight next workout..thats progressive resistance..they sell small plates online.even 1/4 pounds or less..progression is progress..if they go well add 5 pounds and do the 505 on your next 3X5 day..same on the drop weight days to failure..keep adding poundage as long as your form is tight..you will hit a plateau but with bolics its not hard to overcome..cant stress enough on the feeding..gotta eat big, lift big, sleep big ta be big..hope this helps my bros...killz

SouthernTrendKiller
*SULTAN OF SIZE*

[TexasRock]

Thanks STK, it is clear as mud now.. you're the shit!

[COASTAL]

That sounds KILLA. Thanks for the explanation STK. Definitely should go in the archives BK.

[stk]

it works wonders bros..by the way i seen you mention brawn and byong brawn bk..thats ole stuart mcrobert..think brawn was made back in 90 or 91 or somewhere around there..its a must have..you should see my copies as well as super squats..looks like they have been washed..haaa..my pleasure bros..get big..gotta be double x and tight fittin..time for a massmonster t-shirt line..woo boy...thanks my bloods..killa

SouthernTrendKiller
*SULTAN OF SIZE*

[Jahada]

STK, good post bro. I think that too many people do too many sets and reps to see optimal results, no matter if you are natural or chemically enhanced. I like the HIT style of training.