BarnaVegan Posted May 18, 2011 Share Posted May 18, 2011 Hey everyone.This is my first post here.I was wondering if anyone have ever tried Derek's Total Body Mass routine he's posted here in the site.Since he doesn't say how many sets and reps he would recommend, I haven't tried it yet. Although I guess a 5x5 approach would be a good idea.What do you guys think? Oh, I forgot to mention of course, my main goal is mass, even though I do have some fat I need to burn. I must be around 20% body mass fat. Thanks! Link to comment Share on other sites More sharing options...
Fallen_Horse Posted May 18, 2011 Share Posted May 18, 2011 Derek posts here quite a bit so he will be able to help you the most I think! Link to comment Share on other sites More sharing options...
BarnaVegan Posted May 19, 2011 Author Share Posted May 19, 2011 Hey, Fallen_Horse!Thanks. It would be great to hear from Derek himself about that... Link to comment Share on other sites More sharing options...
boardn10 Posted June 4, 2011 Share Posted June 4, 2011 I can't train the same body part that often. My chest is so sore two days after my chest workout....there is no way I could hit them again. Link to comment Share on other sites More sharing options...
BarnaVegan Posted June 4, 2011 Author Share Posted June 4, 2011 I can't train the same body part that often. My chest is so sore two days after my chest workout....there is no way I could hit them again. Hey, boardn10. Thanks for your input!I guess it depends on the volume. Whenever I've tried a high volume workout (like the German volume training aka 10x10) my muscles are sore for days, so you must train each group every 5-7 days. The same should apply for a conventional body part split workout (chest and biceps, back and triceps, and so on). But from what I see in Derek's workout, low volume/high intensity is the way to go, since you'd be training in high frequency mode (each group every other day or so).So I'm giving it a try with 3x8 heavy weight. I've tried other HST workouts before and I've achieved good results overall.So what you guys think? I'd like to hear from more experienced lifters! You like conventional two muscle groups splits or a high frequency/total body training method like this one for packing muscle? Thanks. Link to comment Share on other sites More sharing options...
Arion Posted June 4, 2011 Share Posted June 4, 2011 I have not tried Derek's routine, but experienced lifter Stuart McRobert would recommend a more gradual approach by slowly adding small increments of weight to compound exercises over weeks and months. It's called intensity cycling. Avoidance of over-training and injury is paramount. He specializes in training for those who are not genetically gifted and do not use steroids. He outlines intensity cycling in his book Brawn http://www.hardgainer.com/brawn.html Link to comment Share on other sites More sharing options...
Arion Posted June 4, 2011 Share Posted June 4, 2011 You may also find this of value Veganize the diet recommendations How to Get Big Compound Exercises + Calories + Rest/Sleep = Big Identify Your Body Typehttp://www.bodybuilding.com/fun/becker3.htm Exercise and Eat According To Body Type Bulking For Ectomorphshttp://www.scivation.com/books/ectomorphs.htm Bulking For Mesomorphshttp://www.scivation.com/books/mesomorphs.htm Bulking For Endomorphshttp://www.scivation.com/books/endomorphs.htm Intensity Cyclinghttp://www.hardgainer.com/brawn.html Nutrition Formulas for Bodybuilding The following is a general daily requirement for gaining weight and muscle. In order to achieve these requirements, food is consumed every 3 hours in small portions. Adding protein drinks and bars are normally added to the diet to achieve the numbers. Minimum protein and calories, compound exercises, plus sufficient rest = weight and muscle gain Protein 1.5 grams for each pound of body weight Example: 150 pounds of body weight = 225 grams of protein Calories 20 calories for each pound of body weight Example: 150 pounds of body weight = 3,000 calories Fat 0.5 grams for each pound of body weight Example: 150 pounds of body weight = 75 grams of fat Carbohydrates 2.1 grams for each pound of body weight Example: 150 pounds of body weight = 315 grams of carbohydrates Protein For Muscle Maintenance 0.8 to 1.2 grams for each pound of body weight Example: 150 pounds of body weight = 120 to 180 grams of protein Carbohydrate, Protein, Fat, Ratio 50% of calories from carbohydrates30% of calories from protein20% of calories from fats References Building Muscle on a Plant Based Diet - Robert Cheekehttp://veganbodybuilding.com/?page=article_buildingmuscle Nutrition Calculatorshttp://www.bodybuilding.com/fun/calculators.htm Calories for Bodybuildinghttp://stronglifts.com/how-to-gain-weight-for-skinny-guys Link to comment Share on other sites More sharing options...
Arion Posted June 5, 2011 Share Posted June 5, 2011 A few more tools for your mass attack Vegan Power Stew Recipeviewtopic.php?f=15&t=23825 Vegan Weight Gainer Power Shake Recipeviewtopic.php?f=15&t=24333 Fractional Weight Plateshttp://www.roguefitness.com/rogue-fractional-plates-lbs.php Link to comment Share on other sites More sharing options...
BarnaVegan Posted June 5, 2011 Author Share Posted June 5, 2011 Hey, Arion.Many thanks for your extensive input! I'll check out those books and resources and definitely will give it a go to those recipes! They look both tasty and healthy. As summer approaches, my diet tends to go downhill a bit with a little of junk foods every now and then, specially sweet treats (chocolate, baked goods)...Anyway, I like to give myself a break from time to time, so my body responds better when I resume diet/training hard. I'm cutting some fat off with cardio, although I'm not following a strict diet in order to maximize fat loss. I'm a very casual bodybuilder, but will definitely go for more mass by the end of summer. This is why I'm trying new ways to train in order to maximize mass gains.I'm going to check out those resources you've mentioned. Thanks! Link to comment Share on other sites More sharing options...
andres123 Posted June 15, 2011 Share Posted June 15, 2011 i'll definately try it, im new to this so im just experimenting and seeing what works best for me Link to comment Share on other sites More sharing options...
MattSxvx Posted June 16, 2011 Share Posted June 16, 2011 Just started this yesterday Link to comment Share on other sites More sharing options...
BarnaVegan Posted June 16, 2011 Author Share Posted June 16, 2011 Hey guys!Glad to know you're also trying Derek's routine. Is great. Please post your progresses and reviews Thanks! Link to comment Share on other sites More sharing options...
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