mass buildiing routine

[RockSolid]

I have been working out consistently for about 6 weeks now and I have seen a huge improvement in my arms and shoulders, however my chest is looking like a 12 year olds and my legs have always been weak, but they are getting much better each week, I have been working on them about 3 weeks now consistently.
I am about 20 and here are my sorry stats
5-8 157lbs (Im not a skinny guy, Im a BIG guy who hasnt really worked out yet! )
bench- 175(this is a guess i normally do 165X5 up from 145X5 a month ago)
concentration curls-45X6
Military Press 45lb dumbellsX6
squat - lets not go there yet
before recently I worked out without any real plan
This is what I began this week

A Day
Pushups (50+)
Bench Press (5X5)
Military Press (5X5)
Barbell Rows (5X5)
Pullups (3Xfailure)
T-bar (5X5)
Dips(3Xfailure)

Day B
Close Grip Bench Press (5X5)
Pressdowns (2X10-5-5-10)<--- That is awesome
Concentration/Preacher Curls (3X5, 1Xfailure, 21’s)
Pushups (5Xfailure)
Situps (5Xfailure)
Cardio (20min.)

Day C
Squats (5X5) (I have learned to really go in the hole)
Deadlifts (5X5) ( I havent been doing all 5 sets, and I can only do 135, flat out embarassing when thats the guy next to yous warm up)
Leg Extensions (3X6)
Leg Curls (2X10-5-5)
Calf Raises (5X10) 3 standing 2 donkey
Back Extensions (3X10)
Ab training (10 minutes)

I rest on the 4th day and then go again, my cardio is either a step machine, bike, or a 2 mile run. I am only taking a whey protein and eating about 2600-3200 GOOD calories per day. I was wondering if this plan is good, and how long until some good results kick in. I was considering taking CE2 or CellMass what are your guys opinions on that? Thanks for any advice I could really use it, and I wont overlook any advice given to me by the experts on this forum, so you are not wasting your time.


MY REASON FOR LIFTING IS....
I was an excellent football player until everyone else worked out and I decided to smoke weed lol, which has ended now. My goal is in three years to play football again practice squad, bench, starter I dont care what but Im gonna be part of a team( a good one, Ill be attending a school probably in the ACC, SEC so HELP). I hope I can be at least 210 in 3 years

 

[DimebagDarrell]

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

 

[RockSolid]

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

 

[RockSolid]

bumping

 

[CowPimp]

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

 

[Doublebase]

Eat for mass, train for strength.

 

[CowPimp]

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.

 

[RockSolid]

Ive never heard of goodmornings, what are they?

 

[CowPimp]

Ive never heard of goodmornings, what are they?

http://www.exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html

 

[RockSolid]

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..

 

[Doublebase]

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.

 

[Tough Old Man]

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.

 

[CowPimp]

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..

The reason one gains strength without increasing muscle mass is many fold. First, there are the intramuscular forms of improving strength:

* Increased neuromuscular efficiency is the main reason. Basically, your central nervous system is able to activate a greater number of motor units, and therefore muscle fibers, to complete the task at hand.

* Rate coding is also very important. Essentially, a higher level of rate coding means that motor units have increased their firing rates, which leads to increased force generation.

* Motor unit synchronization can also help. I think the name of this form of adaptation is pretty self-explanatory.

* Increased rate of force generation is yet another reason. More motor units can be activated in less time. This creates a greater acceleration of the weight being moved.


Intermuscular improvements are also important. The basic idea is that your body, and more specifically your central nervous system, can coordinate movements among separate muscles in such a way that the desired movement is performed in the most efficient manner possible.