My Routine

[powerrack]

A 4 day split seems to work best for me when getting big, with moderate volume and high intensity. I almost always stick with :

Chest/Triceps
Back/Biceps
Shoulders/Traps
Legs/Abs

I do a bit of calves on all the days except Leg day. I also throw in a bit of cardio on each day except leg day post workout.

I usually run the routine 2 days on/ 1 day off, if needed I take an extra day off. I stick with the basics in the routine, heavy pressing, squats, deadlifts, etc. The reps can be anywhere from 4-15 depending on the movement and how I am feeling.

[diesel]

I use a real similar split. When training for pure mass, I stick with just a few simple compound excercises.

For example on leg day, my main focus will be on doing squats, ass to grass, until I'm ready to puke. I do the same thing with back; I stick to doing deads or rows. The same thing goes for chest and shoulder days. Of course I'll throw in some other things to complement my workout, but generally speaking, I keep it EXTREMELY simple.

I keep reps reeeeal low; usually between 4-8, and I try to lift as heavy as I can. This type of routine works wicked for mass (atleased for me)

[powerrack]

I'm the same way diesel, I actually just got in from my delt/trap workout and did all types of funky bullshit movements and wondered wtf happened to how I usually train, next time it will be back to heavy pressing and some laterls, that's it!

[diesel]

Haha ya bro, sometimes I find myself all over the place, doing random excercises that I have no business doing.

Either way, I stick to my BIG 4; Squats, Deads, Bench & Military.

[killer9012]

Hehe, i do a simmilar routine. I find a good exercice for showlders is walkarounds. Break out your wrists straps and grab some dumbells, and instead of doing shrugs is you just walk around the gym, try a lap or 2, depending on the area, the straps deff help!

[Young Boss]

delt/trap workout

That's my favourite training day.

[Young Boss]

Hehe, i do a simmilar routine. I find a good exercice for showlders is walkarounds. Break out your wrists straps and grab some dumbells, and instead of doing shrugs is you just walk around the gym, try a lap or 2, depending on the area, the straps deff help!

You mean a farmer's walk which is a grip strength training exercise?

[killer9012]

haha, well we call it walkarounds, but it works the traps, theirs a big mental part there too.

[Young Boss]

haha, well we call it walkarounds, but it works the traps, theirs a big mental part there too.

That's a grip strength movement.

[Young Boss]

haha, well we call it walkarounds, but it works the traps, theirs a big mental part there too.

Perform some shrugs, upright rows to hit the traps.

[killer9012]

alright, will do :)

[killer9012]

when you do shrugs do you usualy hold it up for a second or 2, do you do the roation of front to back, or do you just bring er up and down?