Workout to gain mass?!
Question: Workout to gain mass!?
Hey guys any body builders out there,im 25 6ft and around 12stone 76kg,i f been training for around 3 yrs but im seriously plateuing,i can get sum definition but cant gain mass as hard as i try!.I eat like a horse but cnt gain poundage!.!.jus lookin for tips and a possible workout!.!.im taking whey protein daily tooWww@Answer-Health@Com
Answers:
i'm a natural bodybuilder and have been for about 6 years now!.
usually if i hit a plateau (hasn't happened in 4 years) i'd rest for a week from all exercises then re-invigorate your training with this guaranteed mass builder
day1; quads+calves
day2;chest+forearms
day3;hams+calves
day4; back
day5; cardio
day6; delts+triceps
day7; biceps+abs
day1;
5 min gentle warm up on xtrainer
2 warm up sets of 20 on front squats
2 working front squat sets for 8-12 reps
3 sets leg press 8-12 reps
4sets quad extension 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day2;
4 sets incline dumbell press 8-12 reps
2 sets incline bench 6 reps
4sets dumbell bench8-12 reps
4sets decline dumbell bench 8-12 reps
3 sets dumbbell flye 12-15 reps
4 sets reverse curls 8-12 reps
4 sets wrist curls 8-12 reps
4 sets reverse wrist curls 8-12 reps
day 3;
2 sets warm up swauts 20 reps
4 sets romanian deadlift 8-12 reps
3 sets lying leg curl 6-12 reps
4 sets good mornings 8-12 reps
4 sets seated leg curl 8-12 reps
2 sets standing leg curl 12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day; 4;
shoulder shrugs
4 sets dumbell upright row 8-12 reps
4 sets tbar row 8-12 reps
4 sets wide grip lat pull downs in front 8-12 reps
4 sets gironda chins 8-12 reps
4 sets one arm dumbell rows 8-12 reps
3 sets cable row 6-12 reps
2 sets weighted hyperextensions 6 reps
day5;
35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)
day 6;
4 sets military press 8-12 reps
4 sets lateral raises 8-12 reps
4 sets rear delt incline bench flye 8-12 reps
2 sets overhead seated dumbbel press 6-12 reps
4 sets weighted bench dips 8-12 reps
4 sets over head dumbbell extensions 8-12 reps
4 sets dumbbell kickbacks 8-12 reps
2 sets skull crushers 6 reps
day 7;
4 sets barbell curl 8-12 reps
4 sets preacher curl 8-12 reps
4 sets drag curl 8-12 reps
4 sets hammer curls 8-12 reps
4 sets dcline cable crunch 8-12 reps
4 sets standing oblique cable crunch 8-12 reps
4 sets dumbbell hip thrust 8-12 reps
4 sets weighted plank until failure
e-mail me for more advice and supplementeation advice too
Www@Answer-Health@Com
usually if i hit a plateau (hasn't happened in 4 years) i'd rest for a week from all exercises then re-invigorate your training with this guaranteed mass builder
day1; quads+calves
day2;chest+forearms
day3;hams+calves
day4; back
day5; cardio
day6; delts+triceps
day7; biceps+abs
day1;
5 min gentle warm up on xtrainer
2 warm up sets of 20 on front squats
2 working front squat sets for 8-12 reps
3 sets leg press 8-12 reps
4sets quad extension 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day2;
4 sets incline dumbell press 8-12 reps
2 sets incline bench 6 reps
4sets dumbell bench8-12 reps
4sets decline dumbell bench 8-12 reps
3 sets dumbbell flye 12-15 reps
4 sets reverse curls 8-12 reps
4 sets wrist curls 8-12 reps
4 sets reverse wrist curls 8-12 reps
day 3;
2 sets warm up swauts 20 reps
4 sets romanian deadlift 8-12 reps
3 sets lying leg curl 6-12 reps
4 sets good mornings 8-12 reps
4 sets seated leg curl 8-12 reps
2 sets standing leg curl 12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day; 4;
shoulder shrugs
4 sets dumbell upright row 8-12 reps
4 sets tbar row 8-12 reps
4 sets wide grip lat pull downs in front 8-12 reps
4 sets gironda chins 8-12 reps
4 sets one arm dumbell rows 8-12 reps
3 sets cable row 6-12 reps
2 sets weighted hyperextensions 6 reps
day5;
35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)
day 6;
4 sets military press 8-12 reps
4 sets lateral raises 8-12 reps
4 sets rear delt incline bench flye 8-12 reps
2 sets overhead seated dumbbel press 6-12 reps
4 sets weighted bench dips 8-12 reps
4 sets over head dumbbell extensions 8-12 reps
4 sets dumbbell kickbacks 8-12 reps
2 sets skull crushers 6 reps
day 7;
4 sets barbell curl 8-12 reps
4 sets preacher curl 8-12 reps
4 sets drag curl 8-12 reps
4 sets hammer curls 8-12 reps
4 sets dcline cable crunch 8-12 reps
4 sets standing oblique cable crunch 8-12 reps
4 sets dumbbell hip thrust 8-12 reps
4 sets weighted plank until failure
e-mail me for more advice and supplementeation advice too
Www@Answer-Health@Com
Hi,
Some good rules to follow when trying to gain mass are the following
work each body part only 2 times a week on a 4 day schedule!.
keep your rep range between 6-8 and sets at 5-6
train heavy but keep good form
3 good meals a day with 2-3 snacks in between
try to limit any other high energy activities to conserve your daily intake of calories for building muscle!.
Hope this helps
Bill
http://www!.easymuscle4fatloss!.comWww@Answer-Health@Com
Some good rules to follow when trying to gain mass are the following
work each body part only 2 times a week on a 4 day schedule!.
keep your rep range between 6-8 and sets at 5-6
train heavy but keep good form
3 good meals a day with 2-3 snacks in between
try to limit any other high energy activities to conserve your daily intake of calories for building muscle!.
Hope this helps
Bill
http://www!.easymuscle4fatloss!.comWww@Answer-Health@Com
eat, eat, eat!!! try some weight gainer with your protein!. cut back on the cardio for a while!. it is going to easier to gain muscle with a little fat on you!. some routines i have done is 5x5 and DC training!. search these out there is a lot of info on the internet about them they are good for strength and the dc gain me the biggest gains in mass!. there is also always other options that may not be as natural!.Www@Answer-Health@Com