Here is my 3 day routine I plan to do. The goal is to gain size:

Nutrition--3 days on a 20% increase over maintenance, 1 day on maintenance -- that's the cycle

I will work abs on Monday, Tuesday, Thursday, Friday.

I will do cardio on Monday, Wednesday, Friday, Saturday

I plan to do all sets in the 4-6 reps range.

Sunday
Back/Biceps

Deadlifts 3 sets
Lat pull downs 2 sets
"V" bar pull downs 2 sets
DB rows (1 arm) 2 sets
BB Bicep Curls 3 sets
Alt DB curls 3 sets

Tuesday
Chest/Shoulders/Triceps

BB Bench Press 3 sets
Decline DB Bench Press 3 sets
BB Military Press 3 sets
DB Side Laterals 2 sets
BB Upright rows 2 sets
Close grip bench press 2 sets
Triceps press down 2 sets

Thursday
Legs/Calves

Squats 3 sets
Lunges 2 sets
Stiff Leg Deadlifts 2 sets
Standing Calf Raise 3 sets
Seated Calf Raise 1 set

I'm trying to follow the Max-OT principles of crafting my workout plan. That's where the 4-6 rep range comes in.

Another question: Would it be a good idea to change up between the 4-6 rep range and the 8 - 10 rep range if I'm looking to build mass?


Any thoughts/suggestions?

Thanks!

Mike

Would it be a good idea to change up between the 4-6 rep range and the 8 - 10 rep range if I'm looking to build mass?

Mike

Study after study has said that 8-12 reps is the range for building muscle mass. 3-7 is best for building strength. Over 12 reps is best for endurance.

One muscle often overlooked around here is the calf muscle. For them because they are used so much- so often by everyone, I think 12-16 reps are best for them.

Always use as heavy a weight as you can for your rep range, always trying to increase it.