Where to go from here to add mass

[handbanane]

Hey guys. I've been working out for quite a while now but don't seem to be making any more progress now. I'm a 6'2, 185 lb guy who's 26 years old and looking to add some lean mass and get a better looking physique. I've been doing a 5 day split but not really getting anywhere anymore. I'm what most would consider an ectomorph - I don't carry that much body fat, I'm tall and narrow in bone structure, and don't gain weight easily. I'm just wondering what routine you would suggest using and how many calories and grams of protein would be best to eat in a day to expect growth.

Right now I'm eating about 3000 calories and 140g protein per day. My friend has suggested that I do this push/pull/legs routine twice per week. Workouts are short but it would involve going to the gym very frequently:

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x8
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x8
Incline Barbell Bench Press: 3x8
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

[ironwill2008]

Hey guys. I've been working out for quite a while now but don't seem to be making any more progress now. I'm a 6'2, 185 lb guy who's 26 years old and looking to add some lean mass and get a better looking physique. I've been doing a 5 day split but not really getting anywhere anymore. I'm what most would consider an ectomorph - I don't carry that much body fat, I'm tall and narrow in bone structure, and don't gain weight easily. I'm just wondering what routine you would suggest using and how many calories and grams of protein would be best to eat in a day to expect growth.

Right now I'm eating about 3000 calories and 140g protein per day. My friend has suggested that I do this push/pull/legs routine twice per week. Workouts are short but it would involve going to the gym very frequently:

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x8
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x8
Incline Barbell Bench Press: 3x8
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

How much are you currently Squatting, Deadlifting, and Benching?




Those who claim to not gain weight easily are simply not taking in enough calories. Bump your current, 3000-calorie/day intake up to 3500, and then see where that takes you after 3-4 weeks of consistently hitting that daily calorie number.

[handbanane]

How much are you currently Squatting, Deadlifting, and Benching?




Those who claim to not gain weight easily are simply not taking in enough calories. Bump your current, 3000-calorie/day intake up to 3500, and then see where that takes you after 3-4 weeks of consistently hitting that daily calorie number.

Yeah, I'll give 3500 a shot. How much protein would you say is needed for my goal?

And currently I don't know my one rep maxes but I've been able to do the following weights for sets of 6:

Squat - 190lbs

Deadlift - 250 lbs

Bench press - 165lbs

[ironwill2008]

Yeah, I'll give 3500 a shot.

How much protein would you say is needed for my goal?

One gram per pound of body weight (for you, 185 gms) will be plenty.

And currently I don't know my one rep maxes but I've been able to do the following weights for sets of 6:

Squat - 190lbs

Deadlift - 250 lbs

Bench press - 165lbs

You'll need to increase these poundages significantly in order to add more muscle. For now, work to increase each by half-again.