How many days a week should I workout to build mass? & what muscle groups should i wo

[sKeMe914]

Im 5"9 and 140 lbs and im 18 years old. Last year I was over 160 lbs and lost alot over the summer because of not eating all 3 meals a day, and smoking lots of weed (and wasn't eating when I had munchies). But besides that, I recently started working out again for the past 2 weeks, and I have been going three days a week. Mondays are chest & biceps, Wensdays are Back & Legs, and fridays are shoulders & triceps. And I also been taking a preworkout called (jack3d) and a weight gainer called Muscle Tech Mass Tech. All I feel is my strength going up, and I see no signs of bulk or mass. I gained only 2 lbs from that weight gainer bull****. But when I do go to the gym I do go hard, I lift heavy as well. My reps are 10-6-4-2. I use that rep number for free weights and machines. I am very knowledgable about workouts, and eating and everything but alot of people classify me as a hard gainer. My ultimate goal is to gain 20-30 lbs withtin the next 3 months or so. I've coming to the point where I am going to start taking "trenadrol" & creatine but I don't want to use any. So if anyone could please help me I greatly thank you. and btw i workout at a NYSC (new york sports club) which is a multi million dollar gym. . . and one more thing. the mass tech cycle is done and I don't think im gonna buy it again. But I heard of a incredible mass gainer called "Russian Bear 5000". My friend took it, and said he gained 7 lbs in a week. But idk if it's facts or lies. I Don't want to spend any more money on bull**** supplements. I've wasted alot of money in general. I want a good supplement(s) that will definetly help me reach my goal.

[sKeMe914]

bump

[danny6488]

http://www.bodybuilding.com/fun/teen...ing_guide2.htm

read that through and it should tell you everything you need to know to get started but if you have any questions ill do my best to help

good luck

[sKeMe914]

thanks for the link. But as routine wise, should I really use the upper/lower workout days. Or should I keep it the way I have it which is
Monday Chest & Biceps
Wend Back & Legs
Fri Triceps & Shoulders.

Alot of people in my gym tell me you should work out all muscles twice a week. But other people tell me you need at least one day of rest for each muscle worked on. Can anybody give me a schedule and a good overview ?

My goal is gain mass in all areas of my body and to gain massive weight, espcially my chest and biceps. I'm ready to take on any challenge, and willing to start anything.

[danny6488]

thanks for the link. But as routine wise, should I really use the upper/lower workout days. Or should I keep it the way I have it which is
Monday Chest & Biceps
Wend Back & Legs
Fri Triceps & Shoulders.

Alot of people in my gym tell me you should work out all muscles twice a week. But other people tell me you need at least one day of rest for each muscle worked on. Can anybody give me a schedule and a good overview ?

My goal is gain mass in all areas of my body and to gain massive weight, espcially my chest and biceps. I'm ready to take on any challenge, and willing to start anything.

everyone's different mate everyone responds differently to different types of training i can give you my routine you might want to alter it to suit your needs/preferences

monday - upper

deadlifts 4 x 8
bent over row 4 x 8
flat dumbell press 4 x 8
dips leaning forward elbows out 4 x 8
seated dumbell press 4 x 8
dumbell side raises 4 x 10
barbell curls 3 x 10
hammer curls 3 x 12
close grip bench press 3 x 8
rope pressdown 3 x 12

tuesday - lower

squats 4 x 8
leg press 4 x 8
stiff leg deadlift 4 x 8
lying hamstring curl 4 x 8
standing calf raises 3 x 12
seated calf raises 3 x 10

wednesday - off/cardio

thurs - upper

deadlifts 4 x 8
lat pulldown 4 x 8
incline barbell/dumbell press 4 x 8
flat bench press 4 x 8
standing barbell press 4 x 8
reverse flyes 4 x 10
alternating dumbell curls 3 x 10
machine preacher curls 3 x 12
bar pressdown 3 x 8
dumbell kickback 3 x 12

fri - upper

squats 4 x 8
quad extension machine 4 x 12
stiff leg deadlift 4 x 8
lying hamstring curl 4 x 8
standing calf raises 3 x 12
seated calf raises 3 x 10

weekend - off

good luck

[eduardojgg0]

Maybe this can help you. You know if you wanna take it or not.

http://forum.bodybuilding.com/showth...hp?t=123848021

[sKeMe914]

Will that help me gain mass ? How was your experience with that routine ?

[lilthugkiddo]

everyone's different mate everyone responds differently to different types of training i can give you my routine you might want to alter it to suit your needs/preferences

monday - upper

deadlifts 4 x 8
bent over row 4 x 8
flat dumbell press 4 x 8
dips leaning forward elbows out 4 x 8
seated dumbell press 4 x 8
dumbell side raises 4 x 10
barbell curls 3 x 10
hammer curls 3 x 12
close grip bench press 3 x 8
rope pressdown 3 x 12

tuesday - lower

squats 4 x 8
leg press 4 x 8
stiff leg deadlift 4 x 8
lying hamstring curl 4 x 8
standing calf raises 3 x 12
seated calf raises 3 x 10

wednesday - off/cardio

thurs - upper

deadlifts 4 x 8
lat pulldown 4 x 8
incline barbell/dumbell press 4 x 8
flat bench press 4 x 8
standing barbell press 4 x 8
reverse flyes 4 x 10
alternating dumbell curls 3 x 10
machine preacher curls 3 x 12
bar pressdown 3 x 8
dumbell kickback 3 x 12

fri - upper

squats 4 x 8
quad extension machine 4 x 12
stiff leg deadlift 4 x 8
lying hamstring curl 4 x 8
standing calf raises 3 x 12
seated calf raises 3 x 10

weekend - off

good luck

really??

[danny6488]

Will that help me gain mass ? How was your experience with that routine ?

any kind of routine will help you gain mass as a beginner aslong as your diet and rest is corret but yes i have found it to be amazing for me i have been making bigger and faster gains than i have ever done before and am still using it but i did have to bump my food intake up a lot more aswell as my sleep so there a couple of things to take into account

good luck

really??

lmfao it was late when i was typing that but i think everyone knows it should say lower