Need help developing a routine

[Mack9879]

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

 

[PushAndPull]

The stickies contain a ton of info on developing a good routine

http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html

Gaz's site is also a good source

getlifting.info

 

[johnson 45]

The stickies contain a ton of info on developing a good routine

http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html

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.

 

[PushAndPull]

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.

 

[LAM]

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.

 

[gtbmed]

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.

 

[Built]

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.

 

[Mack9879]

Thanks everyone, great explanations