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Need help developing a routine

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  1. 10-30-2010, 08:29 PM #1
    Mack9879
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    Need help developing a routine

    Hey everyone, got a lot of great feedback on my last post, so I thought I'd pose another question for you all.

    Basically, I need some help developing a routine. My goal is to build muscle mass and develop an overall bigger, bulkier look. I'm 6'4", and I've got a decent frame, but I need more muscle mass.

    Generally, I try and get to the gym three times a week or so. On those days I usually do 1 day of arms/shoulders, 1 day of chest/back, and 1 day of legs (at the suggestion of one of the trainers at the gym I go to).

    I haven't seen much growth though, I think I need to adhere to a routine a little more because I usually just go to lift, and now I've plateaued.

    I know I should have ~3 days of rest, so if I need to go to the gym another day to hit all the body parts, I will.

    Long story short, I just need someone to give me some suggestions on a basic routine to follow, and if anyone needs more info, please don't hesitate to ask.

    Thanks in advance!
    Mack
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  3. 10-31-2010, 03:39 PM #2
    PushAndPull
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    The stickies contain a ton of info on developing a good routine

    Designing training routines by Cowpimp

    Gaz's site is also a good source

    getlifting.info
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  4. 10-31-2010, 04:28 PM #3
    johnson 45
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    Quote Originally Posted by PushAndPull View Post
    The stickies contain a ton of info on developing a good routine

    Designing training routines by Cowpimp

    Gaz's site is also a good source

    getlifting.info
    Wow you really know your stuff! I bet your huge and ripped. Hey you should put a pic up of yourself.
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  5. 10-31-2010, 04:49 PM #4
    PushAndPull
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    Quote Originally Posted by johnson 45 View Post
    Wow you really know your stuff! I bet your huge and ripped. Hey you should put a pic up of yourself.
    I see this spammer is still around.
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  6. 10-31-2010, 08:48 PM #5
    LAM
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    Quote Originally Posted by Mack9879 View Post
    I haven't seen much growth though, I think I need to adhere to a routine a little more because I usually just go to lift, and now I've plateaued.
    most will say the diet is about 80% of the equation when it comes to building big muscles. going to the gym and lifting heavy is by far the easy part while eating 4-6x a day is not. if you want to grow you have to eat a lot and regularly to keep insulin levels low and stable, everyone gains weight with a high enough caloric intake. a good place to start is to take your body weight (BW) x 20 and consume that many cals daily. if after 2 weeks there is no weight gain then increase the cals by 10% each week until weight gain occurs, then monitor your bf% from there.
    I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
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  7. 10-31-2010, 09:00 PM #6
    gtbmed
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    Quote Originally Posted by LAM View Post
    most will say the diet is about 80% of the equation when it comes to building big muscles. going to the gym and lifting heavy is by far the easy part while eating 4-6x a day is not. if you want to grow you have to eat a lot and regularly to keep insulin levels low and stable, everyone gains weight with a high enough caloric intake. a good place to start is to take your body weight (BW) x 20 and consume that many cals daily. if after 2 weeks there is no weight gain then increase the cals by 10% each week until weight gain occurs, then monitor your bf% from there.
    I agree with this. Without eating enough, you won't grow.
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  8. 10-31-2010, 11:54 PM #7
    Built
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    Indeed. Weirdly enough, the iron doesn't transmit size. That part comes from consistently over-eating. The iron just tells the food where to go.
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  9. 11-03-2010, 08:37 PM #8
    Mack9879
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    Thanks everyone, great explanations
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