I tried to make this post more readable for "Gazhole" sorry for the wall bro,but seriously if you look at alot of posts on the boards,the format window is not as easy as using Microsoft word brother. It's quite complicated trying to format your reply's,and responses,and make it look like a English paper,because when you type it,and you post it,your response doesn't look the same,the format is almost impossible to make it look perfect. when I typed the post it looked different in my window,and when I posted it the format got messed up,and it looked all crammed together. I hope I made it a bit little easier for you to read "Gazhole". Again"Gazhole", my intent was not to have a English paper and make my wording,and paragraphs, format,and font look perfect." I was only replying to the post to help the guy out with some advice.
Hey bro I have to somewhat agree with this version here. I read alot of the other guy's comments, and I can see where you are coming from brother. Put me at a construction site, ask me to train 200 men,and I'm lost as hell doing that, so you sure do got some talent there. Now if you ask me how to increase your mass on your body, and I'll know exactly how to go about telling you what works for me, not every routine somebody suggest to you is going to work for you my man.
Think about it not, everybody who goes out and buy’s, or studies Arnold's or Jay Cutler's fitness routine workouts, start looking like the pros now, do they? See bro you need to try different approaches. A good method to keep increasing your mass on your physique would be to change things up. I never do the same exercise in a workout exactly the same. Your muscles need to be shocked, and want to know what the hell you are doing to them. You got to change up routines, but you do need to get the basics down.
Basics would be benches for chest, Squats for legs Presses for shoulders, shrugs for traps, skull crushers for triceps, bb, or e-z curl bar for biceps, and of course the other exercises that dwell in with them. But you can't forget the basics, and also dead lifting if your back wasn't injured o if your back is very weak. Safety is very important too. Also looking at your routine, I can see you do a lot of only 5 reps for each exercise and there is nothing wrong with that, but you also need to be increasing your repetitions from at least 6-8,even sometimes 10. This is not going to yield your results from gaining mass, but you will become harder with the increase in the repetitions, and of course you can even go from the 12-15 when your ready to cut up, or look even harder.
This would be a good idea to start on.I would stick to the 6-8 for now, unless your supper setting to exercises, with a pull, and a push routine, because the exercise you supper set with needs to be in conjunction. I also think you should use partial, partial negatives, tri-sets ,and other routines. You need to change up the routines to keep growing: but it’ nice to keep the mass coming, but you don't want it to look sloppy man, you want your physique to be well proportioned brother. The point I'm getting at is you need to find what works for you, then after you get some gains from that routine, you can change some of the exercises up, for example, i.e.) If you’re doing wide grip, and using a e-z curl bar, try doing spider curls instead that day, or throw in a different biceps mass exercise. You still want to stick with a good mass exercise though, and of course it needs to apply to the working part of your body your emphasizing that day in your routine. Also I only touched base with you on this, and it's so much deeper than that.
I wish I had time to actually show you some great routines I have used in the past to put on good amount of nice mass along with quality though. Diet is extremely important as well. Just to touch a little base. Mass requires Calories, Protein, Fat intake “fish oil,Carbs,Supplements,other! Diet is complicated to explain. Look at your weight you have, and do the math on the consumption of the amount of calories your body needs. Like I said it gets deeper, there are times you should consume fast acting protein, and slow acting to keep the body restored, do some research on the diet part. If I was to see you in person, I would show you what is missing in your diet as well. You just need to construct,construct,and CONSTRUCT bro. Look at some of the routines your doing,and change the 5's to 6-8's at times. Change up the repetition on a basic 6 weeks in,6 weeks out. Read up on the main MASS builders,like squats,deads,BB curls,BB Rows,and other.
I only touched base with you man, there is much to learn about getting bigger, but QUALITY matters. You could have 23inch arms, and not solidified arms, and If some dude has only 18inch solid arms with big ass triceps, and biceps “that 23 on you is not going to look as big as his arms”, so YES size on mass is good, but you want to keep it looking proportioned, just like the rest of your body. Change stuff up, use different reps, unless you only are looking to be a power lifter.
Read up on other routines like (7's,21's,tri sets,FST-7,and many more methods out there man). Keep me updated brother.
SB
OK here goes
Monday
Incline press 4 x 8-12
Flat bench press 4 x 8-12
Incline dumbell flyers 4 x 8-12
Lying EZ bar extensions 4 x 8-12
Cable pulldowns 4 x 8-12
Tuesday
Deadlift 4 x 8-12
Lat pull down 4 x 8-12
Barbell rowing 4 x 8-12
Dumbbell rowing 4 x 8-12
Wednesday day off
Thursday
Squats 4 x 8-12
Leg curl 4 x 8-12
Leg extesion 4 x 8-12
Seated calf raisers 4 x8-12
Friday
Dumbell press 4 x 8-12
Lateral raisers 4 x 8-12
Rear lateral raisers 4 x 8-12
Barbell curls 4 x 8-12
Hammer curls 4 x 8-12
Satuarday & Sunday rest.
Comments please on the above workout.
