[Bulldawg07]

Mass Building
the best way is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are:

Exercise List (Can be substituted in to weekly schedule - I need advice on what to switch and what not to)

• Chest
o Bench Press (Flat, Incline, Decline)
o DB Press (Flat, Incline, Decline)
o Dips
• Back
o Deadlift/Rack Deadlift
o Bent Over Row/T-Bar Row
o Pull-Ups/Lat-Pulldown
• Shoulders
o Military Press
o Clean and Press
o DB Side Laterals
• Traps
o Barbell Shrug
o DB Shrug
• Triceps
o Close Grip Bench Press
o Reverse Bench Press
o Skull Crusher
• Biceps
o Barbell Curl
o DB Curl
o Reverse Curl
• Quads
o Squats
o Leg Press
o Hack Squats
• Hams
o Stiff Leg Deadlift
o Good Mornings
o Leg Curls
• Calves
o Calf Raises (Seated and Standing)
o Donkey Calf Raises
o Leg Press Calf Raises






Load Phase (4-8 Weeks)

Push A - Monday
Bench Press 3 X 4-8
Military Press 3 X 4-8
Close Grip Bench 3 X 4-8
Squats 3 X 4-8
Seated Calf Raise 3 X 4-8

Pull A - Tuesday
Bent Over Row 3 X 4-8
Lat-Pulldown 3 X 4-8
DB Shrug 3 X 4-8
DB Curl 3 X 4-8
Stiff Leg Deadlift 3 X 4-8

Push B - Thursday
Incline DB Press 3 X 4-8
DB Shoulder Press 3 X 4-8
Skull Crusher 3 X 4-8
Leg Press 3 X 4-8
Leg Press Calf Raise 3 X 4-8

Pull B - Friday
Deadlift (Full or Rack) 3 X 4-8
Pull-Up 3 X 4-8
Barbell Shrug 3 X 4-8
Barbell Curl 3 X 4-8
Lying Leg Curl 3 X 4-8

Directions
1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.
5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.
6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.



Deload Week (1 Week)

Push A- Monday
Bench Press 2 X 10
Military Press 2 X 10
Close Grip Bench 2 X 10
Squats 2 X 10
Seated Calf Raise 2 X 10

Pull A- Tuesday
Bent Over Row 2 X 10
Lat-Pulldown 2 X 10
DB Shrug 2 X 10
DB Curl 2 X 10
Stiff Leg Deadlift 2 X 10

Push B- Thursday
Incline DB Press 2 X 10
DB Shoulder Press 2 X 10
Skull Crusher 2 X 10
Leg Press 2 X 10
Leg Press Calf Raise 2 X 10

Pull B-Friday
Deadlift (Full or Rack) 2 X 10
Pull-Up 2 X 10
Barbell Shrug 2 X 10
Barbell Curl 2 X 10
Lying Leg Curl 2 X 10




Personal Lift Numbers: 4-8 Reps
Squats: 255 lbs
Seated Calf Press: 350 lbs
Seated Calf Raise: 90 lbs
Leg Curls: 110 lbs
DB Bench: 55 or 60 lbs
BB Bench: 155 lbs
Incline DB Bench: 45 or 50 lbs
Incline BB Bench: 115 lbs
Machine Flys: 135 lbs
Dips: 20 Body weight
Pullups: 20 body weight
Chinups: 25 body weight
Seated Lever Rows: 240 lbs
Seated Bradford Press: 60 lbs
Lat Pulldowns: 110 lbs
Upright Rows: 60 or 70 lbs
Standing Military Press: 90 lbs
Hammer Curls: 30 lbs each arm
Curls: 30 lbs each arm
Machine Preacher Curls: 70 lbs
Reverse Barbell Curls: 40 lbs
Tricep Pushdown: 65 lbs
Dumbell Nosebreakers: 22.5 lbs

That gives you an idea of my body...






My Routine


Me:
130 lbs
19 years old
2 years of serious lifting experience
24/7 Access to gym
Open to new supplements except pro hormones or steroids
around 3% body fat last time i remember, i have pictures but not about to post them on a public forum.


Cardio:
15-20 minutes after workout on either bike or tread mill at mildly intense speed to keep up breathing and cardio strength for lifts... only do this on on-days.

Offdays:
I do obliques and abs usually at home and will play tennis, golf, or casually swim at the pool.

Schedule:
Wakeup - 8:30 AM Monday through Friday, 11:00 AM Weekends.
Work - 10:00 AM to 2:00 PM Monday through Friday
Workout - 3:00 PM
Class - 8:00 PM to 10:30 PM Monday through Thursday.

Supplements:
N.O. Explode before workout
Cellmass after workout
Muscle Milk after workout
True Mass when i wake up and go to bed.
(considering taking a Test booster like Jungle Warfare)



My Thoughts

My personal concerns:
1. Only 5 exercises a day
2. Only 4 days a week
3. I have been working out for 2 years, i have very low body fat, and can usually lift with people 30-60 lbs heavier then me who are casual/intermediate lifters (i'm only 130lbs - ectomorph).
4. not too many biceps, triceps, or chest exercises.
5. loss of strength...






Give me your opinion on this workout, i got it out of a book, i want to know if any of you would substitute in things from the list of exercises it said you could swap in for the recommeded exercise for that muscle group on day xyz.

I have gained immense amounts of strength over the past 2 years for my size, but i can't deal with the lack of bulk anymore, no one thinks i am as strong as i am until they lift with me because although defined, i am still small.




I am focusing on eating a lot too, i know that is also a problem, i know what i need to do there i just have to do it, so diet aside, please analyze this workout and give your opinion, i started it yesterday and am wondering if i should stick with it... i want to GAIN MASS, but i do NOT WANT TO LOSE STRENGTH....



thankyou all... sorry for long post, but i wanted to be detailed.
Let me know if you find errors or have suggestions.

[jspillane08]

I did the push pull routine for about 6 weeks in march. In my opinion that type of training is good for athletes, it is also useful for burning fat. It is very easy to feel overtrained (i.e) you do chest mon and then again thu. Thats not enough rest time, especially if you want to gain mass. I would reccomend a 4 day split. 4 days a week is enough time with the weights if you want to gain mass. I dont know if you are getting the most benefit out of your supplementation. You take musclemilk which has 15 carbs postwork, its a good product but for gaining mass you need more carbs postworkout I would take the truemass with milk after that will put weight on quick. Musclemilk will be more useful an hour or so before because of the mct.

[MyUsername]

you don't need a test booster at 19. Your levels are pretty much already peaked and not much will occur to peak them a tad bit more if any IMO.

[Speed321]

looks good man, remember ur diet is gonna make up 90% of ur gains.

heres my new diet and im an endo/meso type
Bulk Diet
414.5/546.25/117.5-4900 cals
Wake-up 6:45
1g YG

7:15 Breakfast
7 whites
1 tbsp Natty PB
3 tbsp Honey
160g Oats
2 fish oil
1 joint
1 Cal/vit d
1 multi
49/163/22

9:15 Snack
6oz Lean Turkey
2 tbsp PACE
2 Low Carb Wrap
65/30/8

11:00-1g YG

11:15 Lunch
6oz 96/4 Lean Beef
4 slices Ezeikel Bread
2 tbsp Natty PB
1 tbsp Honey
2 cups Lettuce
60/87.25/25

1:30 Snack
30g Casein Protein
2 tbsp Natty PB
32/11/16

3:30-1g YG

4:00 Pre-wo Meal
10 egg whites
126g Brown Rice
1 cup Brocolli
2 fish oil
1 joint
1 cal/vit d
1 multi
45/101/6

4:45 Pre-wo Supps
4 hypertrop-x
3g Tri-creatine Malate
2g Tri-creatine Orotate
3 RPM

5:30 Supps
4 hypertrop-x

5:30-6:30 Intra-wo Supps
2g Beta-A

6:30-1g YG

7:00 Post-wo Meal
150mg CoQ10
3g L-Leucine
45g Whey Protein
1 medium Banana (4oz)
1 tbsp Honey
80g Oats
45/100/8.5

8:30 Post-wo Meal 2
10oz Talapia
4oz Sweet Potatoe
2 cups Brocolli
2 tsp EVO
3 fish oil
56.5/33/16

10:30 30min B4 bed Meal
1 cup Fat Free Cottage Cheese
30g Casein Protein
2 tbsp Natty PB
62/21/16