Thread: 2 or 3 kg of mass ??

you're workout sucks . . .overtraining, you wont grow . . unless you're Geared

Originally Posted by Beto

Hi, I got a question for you guys, I'm doing weight training 5 times a week, mixed with track pre-season workout:

MON - WED - FRY:

1 x 20 - 1/2 squat
1 x 20 - rack clean
1 x 20 - snatch
1 x 20 - hack squat
1 x 20 - leg extension
1 x 20 - leg curl

3 sets of the circuit

40 sec of rest between every set, and 2 mins of rest after all the circuit


TUE:

1 x 20 - Z bar biceps burl
1 x 20 - Hammer curl
1 x 20 - Bicep curl (with olympic bar)
1 x 20 - seated row
1 x 20 - Pull down

3 sets of the circuit
2 mins of rest between every circuit set


THU:

1 x 20 - Inclined bench press
1 x 20 - Push ups
1 x 20 - Push down
1 x 20 - skull crusher
1 x 20 - tricep dip


and I run like 5 KM every day and do my track workout, is there any chance I can gain even 2 or 3 kg of mass with this weight workout until december comes ?

Obviously watching a lot my diet, and eating enough, but also I want ur help with some supplements to improve my strenght and stamina, actually I just take some protein in the morning and in the night, but wich other supplements can u suggest to me ?


Thanks u guys !!

do a full squat, add deads drop the half squat. wed, drop one biceps movement and add bent over bb rows to midsection, keep everything tight.friday do bp flat, db flys, close grip bp, pushdowns. skip skull crushers, tri dips add wat i gave advice. train more the bigger bodyparts first and less exercises on small muscle groups.eat a well rounded 6-7 small meals a day. if u eat right youll make progress. but like capt'n said overtraining is a big concern if u dont use aas. the running alone would kill my workout routine. just do cardio but i cant give dieting advice out as i know just the basics still. others on here are awesome at dieting. so look at dieting the ones that make sense to u follow there way, i got a personal traininer.