Can I Reach My Goals Doing This Program?

[kayce]

Hi, first off I would like to say hi to everyone on the forum. I am 21 years old, 5' 9.5 and currently I weight around 175lbs at 16% body fat. I would like to try to add on 10-15lbs by March. On a daily basis I am consuming around 3000-3500 calories (I try to eat complex carbs when I can) Protein intake is around 200g. Because of time restraints I workout 4 times a week. I am currently following this routine please give any advice that would help me out.

Day 1: Legs
Squats 4x6reps
Standing Calf Raises 3x15
Hamstring Curls 4x6
Lunges 4x6

Day 2: Shoulders
Overhead Press 4x6
Lateral Raises 4x8
Front Raises 4x8
Arnold press 4x6

Day 3: Chest and Triceps
Flat bench 4x6
Incline bench 4x6
Decline bench 4x6
Incline Flys 4x8
Skull Crusher 4x8
Tricep extension 4x8
Tricep kickback 4x8

Day 4: Back and biceps
Pullups 3x10
Deadlifts 4x5
Bent Over Row 4x8
Lat Pull down 4x8
Bicep Curl 4x8
Preacher Curl 4x6
Then I do 21s

This is not the order that I follow my workouts. Please leave some feedback to help me out

 

[suncloud]

using that routine, i'm sure you could. i would however change the reps around a bit. your primary mass builders are the compound moves - deads/bench/squats/overhead press, etc. you seem to be doing less reps with those, and i don't know why. the isolation moves will not bring huge mass gains, and you're doing more reps with them.

i would focus on 8-12 reps (you have to decide whats best for you) for the compound moves, then 6 reps for the isolation ones.

for back/biceps day, add weighted chins - they'll really pump your biceps up. triceps add close grip bench and dips. other than that, looks good.

 

[nparisi]

why wouldn't going heavier on the compound lifts be a good thing in its own regard? I got much better results doing heavy/low rep(4-6 reps) sets with deads & squats then doing sets of 8-10

 

[kayce]

that was what I was thinking, very heavy weights you can only do for 4-6 times. I remember one of my teachers telling me that to bulk you need lower reps and more weights. Correct me If I am wrong

 

[suncloud]

well, strength gains are 4-6 reps. that will boost your testosterone higher, and you can bulk that way. 8-12 is conventional bulking - time under tension and moderately heavy weight. but you can gain size from 4-6, its just utilizing a different pathway . not as effective (for ME), but you may benefit more from 4-6.

i would do more reps for the compound moves myself, but again, ultimately either will work, adjusting for diet of course.

 

[suncloud]

i should also say here, that going the test route - using natural test to bulk requires a much stricter diet - that is to say that you need a lot of cholesterol (eggs, cheese), and a lot of monounsaturated fats (peanut butter, nuts, avacado). test thrives better in these environments. trans fat - even 5g is enough to slash your test levels, so watch out for prepackaged/fast food.

just saying if you're going to go the 4-6 rep route, make sure your diet is up for it. hope this helps.

 

[kayce]

do you mean eliminate all saturated fats or just the trans fat? I find it kinda hard to eat healthy all the time. I try to plan my meals, however my financial situation isnt looking too good right now. I go to college and pretty much in class all day except the hour break in between. I cannot possibly pack lunch for a whole day's worth because it might go bad. Sometimes I just pack 1 lunch and eat a protein bar when I can fit it in.

 

[nparisi]

do you mean eliminate all saturated fats or just the trans fat? I find it kinda hard to eat healthy all the time. I try to plan my meals, however my financial situation isnt looking too good right now. I go to college and pretty much in class all day except the hour break in between. I cannot possibly pack lunch for a whole day's worth because it might go bad. Sometimes I just pack 1 lunch and eat a protein bar when I can fit it in.

I hear you on that man. Tues and Thurs I am on campus from 9am-6pm. It sucks. I mean, I have breaks, and I have time to work out at the gym there and eat. I usually bring 1 protein shake with me, 1 meal(usually a turkey burger on wheat bun, or a sandwich,something I can pack easily in my cooler) and some veggies or a fruit, and a plastic baggie with nuts and beef jerky in it. Just get a small cooler and an ice pack and bring it with you. I guess I may look like a D-bag sometimes but who cares....
It's worked well for me, but next semester my schedule will be more forgiving...

 

[landfill]

Day 1: Legs
Squats 4x6-8
Standing Calf Raises 3x12
Hamstring Curls 4x10
Lunges 4x8

Day 2: Shoulders
Overhead Press 4x6-8
Upright rows 4x6-8
Arnold press 4x6-8

Day 3:rest

Day 4: Chest and Triceps
Flat bench 4x6-8
Incline bench 4x6-8
Dips 4x6-8 [weighted if necessary]
Skull Crusher 4x8



Day 4: Back and biceps
Deadlifts 4x6-8
Pullups 4x8-10
Bent Over Row 4x6-8
Bicep Curl 4x6-8
Preacher Curl 4x6-8


This is not the order that I follow my workouts. Please leave some feedback to help me out

This is what i would do to gain mass,4 days a week is plenty,don't forget you grow outside the gym,not in it.

I cut back on your tri/bi exercises because they get plenty of work already from chest and back.

I have a lot of respect for suncloud,but i disagree with his rep ranges,i tried the 8-12 range and it did'nt work for me,doesnt mean it won't work for you though...you'll have to experiment.

Don't under estimate the impotance of diet,your routine can be perfect but if your diet is off,you won't grow.I would up your protien intake by about 50g,never eat trans fats,it's just cr*p.You could put protien powder and waxy maize starch in a shaker and add water when you want to take in college,that way it won't spoil.Almonds are also a good snack,100g gives 20g of protien,some carbs and healthy fats.

Hope that helps some,good luck!

 

[kayce]

yea I think ill try to tweak my diet because it is important. However when you said eat almonds did you say eat them by themselves? From what i remember in nutrition class it says that if you eat nuts by themselves they are not complete protein, you need to eat them with a wheat product. However that is a good idea though 20g of protein would help, any way to increase protein intake during school time would be awesome.

 

[nparisi]

yea I think ill try to tweak my diet because it is important. However when you said eat almonds did you say eat them by themselves? From what i remember in nutrition class it says that if you eat nuts by themselves they are not complete protein, you need to eat them with a wheat product. However that is a good idea though 20g of protein would help, any way to increase protein intake during school time would be awesome.

I eat a handfull of nuts/almonds by themself all the time...