Thread: Looking for a good program to gain muscle mass

Hello,

I am looking for a solid program to gain muscle mass. I know that eating is and water in take is huge in gaining mass but I don't feel confident in my program to gain muscle mass. I am 5'10 180 lbs.

Here is what I have so far. Keeping in mind I only have about 50 minutes each day to work out.

Day 1 Back
Chins - 3 sets: 10-12 reps (warm up sets)
Deadlifts - 5 sets: 8,6,4,4,6
Bent Rows - 4 sets: 8,6,6,4
CalvesStanding Raises - 5 sets: 10-15 reps

Day 2 Biceps (warm up well before starting)
Barbell Curl - 5 sets: 8,6,6,4,6
TricepsClose Grip Bench - 5 sets: 8,6,6,4,4
Dips 4 sets: 10+ reps with added weights
Wrist Curls - 3 sets: 10-15 reps
Wrist Twists - 3 sets: 15 reps

Day 3 Shoulders
Military Press - 5 sets: 8,6,6,4,6
Rear Laterals - 4 sets: 10,8,8,6
TrapsBarbell Shrugs: 5 sets: 12,10,8,8,8

Day 4 Legs
Leg Extensions - 3 sets: 10-15 reps
Leg Curl - 4 sets: 8-10 reps
Squats - 5 sets: 8,6,6,4,4

Day 5 Chest /Calves
Flat Bench: 5 sets: 10,8,6,4,4
Incline Bench: 4 sets: 8,6,4,4

Standing Raises - 5 sets: 10-15 reps
Hammer Curls - 4 sets: 10-6 reps
Barbell Reverse Curls - 4 sets: 10-6 reps


Day 6 - Rest
Day 7 - Rest

Originally Posted by ceazur

What those guys said^

But for future reference, Chins are mainly bicep, widen that grip, palms facing away from you and you got yourself a pull up ,which works the back region like you were trying to do.

Close-grip chins are still lat-dominant. You may feel the biceps working harder because of the narrower grip, but it really depends on how you focus during the lift. A lot of people tend to pull with their biceps on lat-dominant lifts, when the focus should be on the lats. You can make your biceps work harder than they should, but, with proper focus on the lats, you can't really take the biceps out of the equation any more than they're supposed to be involved; they assist the lats (as well as other muscles) in pulling, and will always be involved. Of course, changing grip (including hooking versus gripping) will alter the biceps' involvement to a degree, they're still going to be involved almost as much as they have to be.

For instance, about 1.5 months ago I dropped traditional pullups for close-grip with a V-Bar, which has the hands gripping at about the same distance apart as in CG chins, only with a neutral grip. When I first tried those ages ago I didn't understand muscular concentration yet, and felt my biceps doing way too much work. Now that I understand how to focus on certain muscles, however, I can perform the lift properly, and my lats are burning more than on traditional pullups! (not that the burn really matters, as FMJ will attest to, lol) My lats have taken off ever since.

My point is, if you know what muscles should be doing what percentage of the work (roughly) and you focus on that, the muscles will follow suit.