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  1. #1
    RX MEMBER pig's Avatar
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    Cool Mass Routine Help

    Hey Everyone,
    I'm looking for a new routine that will put on mass. At 48 years old, I'm 5'8" and about 155lbs and around 16% bf. I've tried many programs Max-Ot, Dorian Yates' 2-day split, a bunch of others when I was younger, and currently training DC style, I'm making strength gains at a steady pace so I'm happy with that but I'm not really gaining size or lean mass. I've been doing DC for some time now and I know it works, I think maybe I'm not eating enough but I tend to get fat easily so I shy away from gaining too much weight since it seems to be mostly fat. I like the 3 day low volume programs but am wondering if maybe I need more sets per bodypart. It's been a long time since I did Yates' 2-day split where you rotate (chest, back, and shoulders) and (legs and arms) so that you are working out some bodyparts twice one week and once the next for 6-9 sets per bodypart, but I wonder if anyone thinks this would be a better routine for me.
    I posted a thread on here some time ago, and had similar problems, but I'm still not making any real progress and hope that someone might have some suggestions on how to get moving forward. Like I said I like DC very much and maybe I need help getting my diet going in the right direction or maybe this really isn't the right program for me, I don't know. This is the Master's section and I know you all have a lot of experience and hopefully maybe someone has gone through something similar and can help me.
    Thanks, Gene

  2. #2
    OLYMPIAN masterschamp's Avatar
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    If you have never trained high volume you might want to give it a try for 8-12 weeeks. I love high volume training...lots of sets , lots of reps, and lots of weight...not a fluffy pumping routine. I have found in the past that while my strength also would increase on lower volume, I gain muscle much more repidly training high volume. Don't doubt that change can effect the body at any age .....I am 55 and I have gone form 183 to 202, just under 10% BF, since May 1......the big difference in my training... I upped the reps on all my sets, still using as much weight as possible for that rep range, and I incorporated a second "mini" session for each bodypart during the week. My journal ( MC Journal) details my training.

    Keith

  3. #3
    Forum Leader Hammerfit's Avatar
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    DC Training is great for making gains both in mass and strength. I use a modified version. But I also change it up alot. Always as heavy as possible but will change the rep range from 8-12 to upwards of 50 and even 100 reps (drop sets)
    But the main thing when trying to add size is diet not training. I will be glad to help with your diet if you need it, send me a PM.

  4. #4
    RX MEMBER ODB's Avatar
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    Quote Originally Posted by masterschamp View Post
    If you have never trained high volume you might want to give it a try for 8-12 weeeks. I love high volume training...lots of sets , lots of reps, and lots of weight...not a fluffy pumping routine. I have found in the past that while my strength also would increase on lower volume, I gain muscle much more rapidly training high volume. Don't doubt that change can effect the body at any age .....I am 55 and I have gone form 183 to 202, just under 10% BF, since May 1......the big difference in my training... I upped the reps on all my sets, still using as much weight as possible for that rep range, and I incorporated a second "mini" session for each bodypart during the week. My journal ( MC Journal) details my training.

    Keith
    This ^^ - good solid advice.
    - Since switching to high volume + incorporating a "mini" session for weak points I have added significant lean muscle - Wife says I'm huge

    I'm 43, 6'2", 250#, 10-12%BF, previously 6'2", 275#, 25-30%BF
    Last edited by ODB; 09-13-2013 at 08:06 PM.

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