Help me get BIGGER!

[Crimson]

I'm right now trying to get bigger, and been taking alot of food and stuff in more sleep. All I need now is a good workout plan in order for the mission to complete. So can someone here kindlygive me a plan in my workout? I can train 3-4 times weekly, and enjoy doing high volume work. So please help

BTW, my stats are:

Height: 5' 8
Weight: 152lbs
Been training for 1 year+

 

[Charger]

When you say high volume, how high? I can tell you from my experience after the first year the best thing you can do to improve size is to lower your volume. Nothin wrong with working out four days a week but limit it to one hour each.
As for a routine, what are you doing now?

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Can't never did nothin,(Dedicated to my father)

 

[Charger]

Also, I forgot to say welcome.

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Can't never did nothin,(Dedicated to my father)

 

[Crimson]

Opps, sorry for taking so long to reply this. Thanks for your welcome BTW

Here's how my routine looks like, but not fixed though.

Monday: Chest/Triceps

Flat BP: 12, 10, 8, 6
Incline DP: 12, 10 , 8
Flyes: 3 x 8
Dips: 3 x 10
Close grip BP: 10, 8, 6
Pushdowns: 10, 8, 6

Tuesday: Abs

Crunches, legraises, side crunches, side bends

Wendesday: Back/Bceps

Chin up palms away: Failure, 5, 5
Chine up palms away OR facing each other: Ditto above
Pulldowns: 12, 10, 8, 6
One Arm Rows: 10, 8, 6
Deadlifts: 10, 8, 6
Machine peacher curls: 10, 8, 6
Barbell curls: 10, 8, 8
Hammer curls: 10, 8, 6

Friday: Delts/Legs

Rear Delt Raises: 10, 8, 6
Side Lateral raises: 12, 10, 8
Front Raises: 10, 8, 8
Dumbbell Press: 12, 10, 8
Military Press (optional): 3 x 8
Squats: 12, 10, 8, 6, 4
Leg Press super set with Extensions: 12, 10, 8 and 3 x 12 respectively
Lunge: 12, 10, 8
Calf raises: 3 x 12

Sat: Abs

Am I doing too many reps?

 

[Charger]

Push/Pull, looks good but I would change a couple things.
Weds: Pull ups, 3 set to failure and either drop the Pull downs or do them wide grip.

Fri: Rear delt raises, I am assuming you mean shrugs? I am also assuming you do dumbbell presses or military. As for legs I would do either sqauts or presses, not both

As for reps, I like to do a warm up set in the 12 to 15 range say for bench but then I jump up and try to stay in the 8 to 4 range. example: Bench 135x15, 225x8,225x6,225x4

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Can't never did nothin,(Dedicated to my father)

 

[Scotty the Body]

I agree with Charger and Hulk, drop volume a bit.



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Just another day in the gutter

 

[ALBOB]

Drop all isolation movements and build a routine around compound movements. For example:

Monday: squats, hack squats, leg presses (choose two and press till you can't walk)

Wednesday: bench press (BB or DB), incline bench (BB or DB), weighted dips, (choose two and also do two SERIOUS sets of military presses at the end)

Friday: deadlifts (mandatory), BB rows, cable rows, chins (add weight if needed), (choose one in addition to deadlifts)

Do three working sets to failure for all exercises (except military press). Eat your a$$ off. You'll gain.

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Life is hard so quit whining and go out there and be alive.

 

[Arnold]

I agree with ALBOB...except I would have to throw in some barbell curls and maybe some french presses!

I like to work arms, and it would be very boring for me if I did not do a few sets on them.

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Just because the majority believes it, does not make it true!

 

[ALBOB]

Good call Prince. My arms are touchy when it comes to overtraining, so I keep forgetting to add them in when talking to other people.

If you're going to add arm movements add only one per muscle and add it in at the end of the corresponding compound movement. I like to throw in a couple of sets of close grip bench presses after working chest, talk about sweet torture. Also, a couple of good sets of BB or DB curls after your back workout will pay off nicely.

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Life is hard so quit whining and go out there and be alive.

 

[sandwich]

...just train heavy, strict form, protien, rest!

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...build natural,...be genuine!