gaining mass

[CB928]

need help on routine heres my current one... i am currently 5'7 152lbs

monday - chest tri shoulder

tuesday - back bicep

wed - legs

thurs - chest tri shoulder

friday - back bicep

weekend- break

i know likely theres a flaw in my routine especially if im trying to go for mass so if anyone has agood routine would be much appreciated!

[brandon92]

need help on routine heres my current one... i am currently 5'7 152lbs

monday - chest tri shoulder

tuesday - back bicep

wed - legs

thurs - chest tri shoulder

friday - back bicep

weekend- break

i know likely theres a flaw in my routine especially if im trying to go for mass so if anyone has agood routine would be much appreciated!

If I were you I'd put more space in between my chest/tri and back/bi workouts. You should also post sets and reps for suggestions.

[CB928]

heres my sets / workouts i currently do maybe some adjustments would help if anything is off for bulking up

monday

db inclines - 3x8
db flat bench - 3x8 (or should i use smith machine? since those 2 are my only options)
db flys - 3x10
db lat raise - 2x12 (i have weak as hell shoulders workin on them)
arnold press - 3x10
shoulder press - 3x10

tuesday

hammer curls - 3x12
concentration curls - 3x15
spider curls - 3x10
db rows - 3x15
lat pulldowns - 3x20

wed

db squat - 3x10
db lunges - 3x15
calf raises - 3x fail
leg curls - 2x10

thusday - same routine as monday

friday - same routine as tuesday

[brandon92]

heres my sets / workouts i currently do maybe some adjustments would help if anything is off for bulking up

monday

db inclines - 3x8
db flat bench - 3x8 (or should i use smith machine? since those 2 are my only options)
db flys - 3x10
db lat raise - 2x12 (i have weak as hell shoulders workin on them)
arnold press - 3x10
shoulder press - 3x10

tuesday

hammer curls - 3x12
concentration curls - 3x15
spider curls - 3x10
db rows - 3x15
lat pulldowns - 3x20

wed

db squat - 3x10
db lunges - 3x15
calf raises - 3x fail
leg curls - 2x10

thusday - same routine as monday

friday - same routine as tuesday

If you use the smith, make sure you really push yourself when it comes to how much weight. Use both. You might as well do some deadlifts with the dbs on back/bi day. Honestly though, think about spacing your workouts out more. This setup looks like you might overtrain. Are you just starting to workout?

[CB928]

If you use the smith, make sure you really push yourself when it comes to how much weight. Use both. You might as well do some deadlifts with the dbs on back/bi day. Honestly though, think about spacing your workouts out more. This setup looks like you might overtrain. Are you just starting to workout?

naw havnt just began like few months ago...

if you know like a good routine i can do like spreading out in a 2 week period it would be much appreciated and like i heard i should make a day for just shoulders so i'd have to make a plan for 2 weeks. also you mean i should use smith and db for what?

[Diablomeister]

whats your diet look like?

[CB928]

whats your diet look like?

well im tryin to eat 2500-3000 calories a day, but a bit difficult since i dont really eat ALOT, just alot of times during the day. on avg, i'd say i eat around 1700-2000 a day but certain days, i'd pig out on like 20 chicken wings or somethin which is usually on my off days

[Diablomeister]

well im tryin to eat 2500-3000 calories a day, but a bit difficult since i dont really eat ALOT, just alot of times during the day. on avg, i'd say i eat around 1700-2000 a day but certain days, i'd pig out on like 20 chicken wings or somethin which is usually on my off days

well, if you want to gain mass then you better get your diet in check first. i would get atleast 3000 cals a day, its not that hard, just look into the nutrional forums. 1700-2000 a day isnt going to cut it.....srs.

[CB928]

well, if you want to gain mass then you better get your diet in check first. i would get atleast 3000 cals a day, its not that hard, just look into the nutrional forums. 1700-2000 a day isnt going to cut it.....srs.

yeah its like 4 out of 7 days i usually eat under 3k.... which i know is aproblem for massing...

does it matter if the things i eat to add calories to my diet have no protein? or more fat than protein

[kimm4]

well, if you want to gain mass then you better get your diet in check first. i would get atleast 3000 cals a day, its not that hard, just look into the nutrional forums. 1700-2000 a day isnt going to cut it.....srs.

Agreed^^ the key to building (not only training) but more of what you're eating. Not sure of what your stats are, but you should be eating around 300-500 over maintenance calories. Keep you diet clean do they'll be minimal fat gains.

Good luck!

[Diablomeister]

yeah its like 4 out of 7 days i usually eat under 3k.... which i know is aproblem for massing...

does it matter if the things i eat to add calories to my diet have no protein? or more fat than protein

some people say dont worry too much about your macros overall split. but if you gonna be eating around 3000/3500 a day i would shoot for 80-100 g fat 400 +/- 75 g carbs and atleast 1 gram of pro for each pound of muscle. i like to shoot for 1.5*BW myself.

if you want a good starting point to see your calorie needs at first just take your BW * 15 + 1000

so for my bulk i do 153 * 15 + 1000 = 3295 that should net me a little over 1.5 lbs a week.

however, since i workout hard, and overall live a active lifstyle i found that 3500 works the best.

the calories you need will go up once your body gets used to it, so just make sure to monitor your weight once a week. usually monday morning after your daily elimination (poopy)

hope that helps

[CB928]

some people say dont worry too much about your macros overall split. but if you gonna be eating around 3000/3500 a day i would shoot for 80-100 g fat 400 +/- 75 g carbs and atleast 1 gram of pro for each pound of muscle. i like to shoot for 1.5*BW myself.

if you want a good starting point to see your calorie needs at first just take your BW * 15 + 1000

so for my bulk i do 153 * 15 + 1000 = 3295 that should net me a little over 1.5 lbs a week.

however, since i workout hard, and overall live a active lifstyle i found that 3500 works the best.

the calories you need will go up once your body gets used to it, so just make sure to monitor your weight once a week. usually monday morning after your daily elimination (poopy)

hope that helps

alight cool, so what about my current routine? any tips on that?

[kimm4]

I would almost start with 3000 calories and monitor your progress. (Only because you've been eating so few calories)

Maybe 300 g protein, 225 g carbs and 100 g healthy fats. (40p/30c/30f macro breakdown)

[CB928]

alright what about my current routine?

[kimm4]

If I were you I'd put more space in between my chest/tri and back/bi workouts. You should also post sets and reps for suggestions.

Brandon, What are your thoughts about chest, tris and shoulders together? I'm thinking too much and if a person has weak tris...I would not train them with chest...jmo.

I gotta look at it again...just lost my train of thought...

[brandon92]

Brandon, What are your thoughts about chest, tris and shoulders together? I'm thinking too much and if a person has weak tris...I would not train them with chest...jmo.

I gotta look at it again...just lost my train of thought...

Well, when I work my chest, I do some incline work with dbs, and I can usually feel it in my shoulders pretty well. Other than that, I might do some light shoulder work earlier/later in the week. A good way to make sure he isn't hitting his tris too hard with the db presses is to watch his grip. Gripping the inner part of the handle can make for a killer tri workout, if thats what you want.

Edit: pretty sure I meant inner. Sorry.

[kimm4]

need help on routine heres my current one... i am currently 5'7 152lbs

monday - chest tri shoulder

tuesday - back bicep

wed - legs

thurs - chest tri shoulder

friday - back bicep

weekend- break

i know likely theres a flaw in my routine especially if im trying to go for mass so if anyone has agood routine would be much appreciated!

Ok, I might try this instead:

mon - chest/bis
tues back/shoulders/tris (I hate training back/bis together because bis are being engaged when training back...so they get too burnt by the time I hit them.)
wed - legs
thurs - chest/bis
fri - back/shoulders/tris

I never train 3 body parts at once. Especially if you're training 5 days in a row. I'm thinking it's going to take forever to recover...but that's what you have so I left it alone.

Maybe others will jump in.

[blonquito]

You have some good workouts on there but maybe get some barbel workouts in there if you can. those are good for building mass and frame. Dbs are good for isolation.
i dont know exactly but i think the bigger muscle groups should get between 3 and 5 day of rest for recovery and growth. brandon got a point there.
also you i think maybe you should check out Why nobody is critiquing your workout.
it in the forum under workout programs. i would p ost the link but wont let me right now but it should help a little i think.

[brandon92]

Ok, I might try this instead:

mon - chest/bis
tues back/shoulders/tris (I hate training back/bis together because bis are being engaged when training back...so they get too burnt by the time I hit them.)
wed - legs
thurs - chest/bis
fri - back/shoulders/tris

I never train 3 body parts at once. Especially if you're training 5 days in a row. I'm thinking it's going to take forever to recover...but that's what you have so I left it alone.

Maybe others will jump in.

Im not big on three in one workout either. I also hate training back/bis together. One or the other will ALWAYS end up hung out to dry.

[CB928]

Im not big on three in one workout either. I also hate training back/bis together. One or the other will ALWAYS end up hung out to dry.

you guys know a better routine i can use? since i shouldn't do 3 groups in 1 day maybe one in a 2 week perioud

[Diablomeister]

how many days can u make it to the gym?

[CB928]

how many days can u make it to the gym?

i workout at home so everyday, also i do have a barbell just dont use it also an ezbar and the preacher thing which i use for spider curls

[Diablomeister]

try this

monday: legs/calves/abs
Tues: chest
wed: back/calves/abs
thurs: off
friday: arms/calves/abs
saturday:shoulders
sunday: off

been working good for me, i used to do 5 straight, but im trying 3 on 1 off 2 on 1 off now. i get the best results when i focus on one group a day.

for sure you want to space out legs and back dont do them back to back. also you really dont want to do chest and arms/shoulders too close either, so the way this split if setup works pretty well. atleast i think

[CB928]

try this

monday: legs/calves/abs
Tues: chest
wed: back/calves/abs
thurs: off
friday: arms/calves/abs
saturday:shoulders
sunday: off

been working good for me, i used to do 5 straight, but im trying 3 on 1 off 2 on 1 off now. i get the best results when i focus on one group a day.

for sure you want to space out legs and back dont do them back to back. also you really dont want to do chest and arms/shoulders too close either, so the way this split if setup works pretty well. atleast i think

thanks, for the friday arms, do you mean triceps and biceps?

[Diablomeister]

thanks, for the friday arms, do you mean triceps and biceps?

triceps/biceps/forearms

im not sure what kinda heavy lifts you do, but if you do a lot of dead lifts and shrugs you might not want to workout forearms that much, all depends on what your going for. i usually do some heavy reverse curls for forearms since i hit them hard on back day also. whatever works best for you.

for bi's i do oly bar curls w/ mixed grips. ez bar curls and hammer grip preacher curls.
for tris i do CGBP(flat), decline french press w/ ez bar and tricep dips

[brent89]

monday - chest
tuesday - back
wednesday - legs
thursday - shoulders
friday - arms (bi and tri)

its perfectly spaced to maximize muscle gain and time to recover

[blonquito]

you guys know a better routine i can use? since i shouldn't do 3 groups in 1 day maybe one in a 2 week perioud

i know diablo said he doesnt like to do back and bi's but this is what i use to do wheen i got started

chest/tri
back/bi's
rest
legs/shoulders
arms
rest
rest/or start from fisrt day
4 sets of 6-10 for mass i think.

i like to get bi's and tri's twice a week since they usually heal faster. My arms usually need a lil more. alternate between upper and lower abs and you can switch bi's and tri's between chest and back days.

diablo has a good workout too
to each there own you know.

[blonquito]

Here the link i was talking about in the last post. i learned some stuff from it check it out or guidelines you know.

http://forum.bodybuilding.com/showth...hp?t=118004321
http://forum.bodybuilding.com/showth...hp?t=115643271

[CB928]

so you can work shoulders and triceps back to back?

[blonquito]

so you can work shoulders and triceps back to back?

my bad i meant 3 sets of 6-10.
if you do chest and tri's i think you should have some space in between shoulders. Chest workouts use alot of shoulders for secondary. Especially bench.