Decent strength but still no proper mass, any good 6-week mass routines?

[Bartmasta]

I weigh about 82-83 kg (181-183lbs) at the moment and my lifts for the big 4 are:

DL - ~4.5 plate (205kg, 451lbs)
Squat - ~3 plate (135kg, 305 lbs)
Benchpress - ~2.5 plate, (115kg, 253lbs)
OHP - 1 plate for 6 reps
I've gotten a decent amount of strength but I still feel like I'm tiny. My arms are at about 15.5 inches. I've been messing around in the last month with no proper routine just coming to the gym and lifting heavy.

Can someone recommend a proper 6-week mass routine?

http://i.imgur.com/pA7QNlV.jpg

[DTEXL190]

I weigh about 82-83 kg (181-183lbs) at the moment and my lifts for the big 4 are:

DL - ~4.5 plate (205kg, 451lbs)
Squat - ~3 plate (135kg, 305 lbs)
Benchpress - ~2.5 plate, (115kg, 253lbs)
OHP - 1 plate for 6 reps
I've gotten a decent amount of strength but I still feel like I'm tiny. My arms are at about 15.5 inches. I've been messing around in the last month with no proper routine just coming to the gym and lifting heavy.

Can someone recommend a proper 6-week mass routine?

http://i.imgur.com/pA7QNlV.jpg

Run a ppl routine
Similar to this

Push
Flat DB press 4/6
Inline DB press 4/10
OHP 4/6
Dips 3/10
Up right rows optional 3/10
Delt flys 3/10
French press 4/10
Skull crushers optional 4/10

Pull
BB rows 4/6
Pull ups 4/8 -10
Seated cables rows 4/12
Pull downs wide neutral 3/10
Close grip pull downs 3/10
Seated DB curls 4/10
Preacher curls optional 4/10

Leg
Squat 4/6
Split squat 3/10
SLDL 3/10
Leg press optional 3/10
Leg curls 3/10
Leg ect. 3/10
Calf raises 5/10

[s58]

Theres no "6 week mass routine" that's gonna just make you magically gain some more mass

[NMS3]

Try working each muscle group twice per week.

[Bartmasta]

thanks for the replies, anyone else?

[basmca]

lmao you're a lot like me.
lift wise size wise ect.

i put on mass best with PPL.

although i lol at you complaining about having small arms when mine are 14.5

6 week mass doesn't exist, not even for beginners let alone people that been lifting for a while.

[Bartmasta]

lmao you're a lot like me.
lift wise size wise ect.

i put on mass best with PPL.

although i lol at you complaining about having small arms when mine are 14.5

6 week mass doesn't exist, not even for beginners let alone people that been lifting for a while.

Damn yeah that's true, how long you been lifting?

I'm not expecting something that will make me explode in 6 weeks but I'm looking for a program that I can run for 6 weeks that's good for gaining mass. Obviously It won't be a huge change but I'm hoping to get 2kg of lean mass. 4-6 weeks is the optical time for a program cycle before you should change your exercises up so I'm looking for something that I can do for the next month or two.

[basmca]

Damn yeah that's true, how long you been lifting?

I'm not expecting something that will make me explode in 6 weeks but I'm looking for a program that I can run for 6 weeks that's good for gaining mass. Obviously It won't be a huge change but I'm hoping to get 2kg of lean mass. 4-6 weeks is the optical time for a program cycle before you should change your exercises up so I'm looking for something that I can do for the next month or two.

changing up every 4-6 weeks is extreme.
18 months.


you wont be able to gain 2kg in 4/6 weeks mate, unless you bulk and gain 3-4kg of fat with it.

[Bartmasta]

changing up every 4-6 weeks is extreme.
18 months.


you wont be able to gain 2kg in 4/6 weeks mate, unless you bulk and gain 3-4kg of fat with it.

what kind of PPL are you running? 3 days or 6? also post pics of arms noway you have 14.5

[basmca]

what kind of PPL are you running? 3 days or 6? also post pics of arms noway you have 14.5

6 days, i hate offdays so much.

not doing ppl atm, doing a 3x per week deadlift split atm, want to hit 5 plates before summer.


i dont have any arm picture but lemmy make one, might be a bit hard XD



edit



10.5'' mark at 25'' mark. 14.5

****ty arm genetics are ****ty.

[Bartmasta]

no wonder your arms arent growing if youre just doing deadlifts. are you following the PPL routine in bb.com?

[basmca]

no wonder your arms arent growing if youre just doing deadlifts. are you following the PPL routine in bb.com?

lmao i dont just deadlift, i'm just not doing ppl because i cant deadlift for 4 days after legday.

acutally been trying to bring up my arms for a long time.


i did self made PPL not any from here.