Thread: mass buildiing routine

this workout will get you nowhere when trying to gain strength and size. pushups will do nothing but make you tired. you need to determine a better split.

use your 7-day week for the duration of a split, and give yourself two off days. you will want to be eating probably about 3500 calories/day at your size, and at least 250 grams/day of protein. stay away from simple carbs and eat more complex carbs - oats, whole grains, and sweet potatoe to name a few. make sure to be getting enough Essential Fatty Acids (EFAs) from a source like flax oil or fish oil, take a multivitamin, and get enough sleep.

as for CE2 or CellMass, im of the opinion that most products you pay for the name. try the creatine ethyl ester from bulknutrition.com. ive had success with it.

basically, when it comes to your routine, you need to give your muscles a bit of a rest after working them. my general split has been like this:

day 1 - chest, abs
day 2 - back, hamstrings
day 3 - triceps, forearms, abs
day 4 - biceps, quads, calves
day 5 - shoulders, traps
day 6 - off
day 7 - off

notice that back and biceps are 2 days apart because the biceps will get excercised on back day, the tris will get worked out on chest day, and so on.

you can definitely be 210 in 3 years. just work hard at it. im up over 40 lbs in just as many weeks

alright that makes sense since I know muscles grow when they rest.
I think I'll do Squats on day 2 and deadlifts on day 4
as for the supplements I went to the mall this afternoon b/c i get special discounts today at the store and I picked up an off brand Mass gainer/protein for buy 1 get 1 and some CeePro for cheap
thanks for the advice

bumping

It looks to me like you're going for an upper-lower split. Try to make the volume somewhere in the neighborhood of 6-10 sets per major bodypart, per week. You also should be lifting less days per week. As well, you might as well skip on the pushups if gaining mass is your goal. Try something like this:

Monday: Lower
Tuesday: Upper
Wednesday: Rest/Cardio
Thursday: Lower
Friday: Upper
Saturday: Rest/Cardio
Sunday: Rest/Cardio

Here is more along the lines of the volume I would shoot for. Change this accordingly, but it's a baseline.

Upper A:
Bench Press x 3
Military Press x 3
Bent Rows x 3
Pullps x 3
Overhead Extensions x 2
Preacher Curls x 2

Lower A:
Squats x 3
Stiff Leg Deadlifts x 3
Front Squats x 2
Leg Curls x 2
Situps x 3
Standing Calf Raises x 3

Upper B:
Chinups x 3
TBar Rows x 3
DB Overhead Press x 3
Dips x 3
Pushdowns x 2
Straight Bar Curls x 2

Lower B:
Deadlifts x 3
Squats x 3
Good Mornings x 2
Leg Extensions x 2
Hanging Leg Raises x 3
Donkey Calf Raises x 3

Eat for mass, train for strength.

Originally Posted by Doublebase

Eat for mass, train for strength.

I tend to agree, although there are plenty of people who don't care one iota about their strength levels. As well, there are certainly some things you can do to make your physique more symmetrical and such without enhancing strength.

Ive never heard of goodmornings, what are they?

Originally Posted by RockSolid

Ive never heard of goodmornings, what are they?

http://www.exrx.net/WeightExercises/...odMorning.html

Im definatly not trying to train for only mass and neglect strength. I do not quite get how you can possibly get one without the other..

You can train every single day and eat 2500 calories a day. You will get stronger but not to much bigger. To gain mass, you need to eat food. You eat the chicken, steak, carbs, cotterge cheese, spaghetti all that good stuff. You eat it until you are sick. Thats how you gain mass. you can train until your blue in the face. If you don't eat you will never gain real mass.

Originally Posted by DimebagDarrell

stay away from simple carbs

This part is so true but I disagree on one thing. I think you need a protein shake with a fast acting carb pwo IE: Dextrose, maltodextrin and if using oats, Grind them puppies up.