I was thinking about my workouts the other day, and it hit me. I’m likely not doing enough volume (only 4 to 6 sets per workout), and I’m pushing myself to failure on each set, which is not the greatest for nervous system recovery. So after some research, I’ve decided to make the switch to Frankie NY’s Mass Building Routine. A lot of people have reported significant mass gains with this program, when combined with a solid diet with caloric excess.
(image thanks to scotbuff)
It’s a 3-day program based around heavy 5 x 5’s. You pick three compound exercises to do each day, and do 5 sets of 5 reps of the same weight (not to failure), for a total of 15 sets.
I think a problem I’ve always had is the mentality that I need to push myself to failure every time - it’s not necessary. This new program should really help me address that, as it’ll be difficult for me to get 15 sets of volume done burning out each time.
So I’m planning to make my new routine look something like this:
The reason why I only have 2 exercises each day so far is that the gym I am training at has relatively limited equipment. As I grow more comfortable with this routine, I will integrate new exercises.
I’m going to have to drop down in weights a little to get used to this new routine, as before I had been doing 4 sets to failure with the heaviest weight I can manage (usually 6 to 9 reps), but I am excited to start.