- 12-14-2011, 05:58 AM
Ive read so much I don't know what to think any more. I've been lifting 5 days a week 3-4 work outs per muscle with usually 6-8 reps per set with heavy weight and 3 sets each work out some with a 4th set that's a super set.
Monday legs and abs
Thursday shoulders and traps
Friday bis and tris
Saturday and Sunday rest
Is this good?
And as far as my diet I eat ever three hours and make it appoint to eat a pound of meat a day. Protein in take is 1.5 grams for ever pound of body weight and consume around 3500-4000 calories a day.
This passed weekend I lost 4 pounds was 187 now I'm 183. I'm 5' 10" 20 years old and in the marine corps. So my question is what could I do better to gain mass?
- 12-14-2011, 06:53 AM
Try pounding down more calories.
Also maybe look into changing your workout to something like 5x5 or 5/3/1.
The weight loss could also be due to overtraining. Maybe do chest and back in the same day and give yourself an extra day off. And for some people, the high volume of that workout style (4 workouts per muscle) ends up just being too much. I am unaware of what your mandatory training protocol looks like outside of your personal gym time, but that on top of your workouts could be stressing your CNS too much and not allowing it to recover. Also, if you do have a pretty intense military training regimen, those food calories are getting burnt through pretty fast.Genomyx Rep
- 12-14-2011, 10:08 AM
I'll give that a try for a month and see how that goes. 5x5 with 3 work outs a muscle. Should my total chest work out be 3 set? Same with my back or should my back be 3 exercises upper and 3 lower? Should all my work outs consist of 5x5 or just compound exercises? Sorry for all the questions I'm just lost
12-14-2011, 04:31 PM
Sorry I took so long to get back to you.
Check this link out http://stronglifts.com/stronglifts-5...ining-program/
12-15-2011, 07:50 AM
Thanks man. I'm going to give this a shot for the 12 weeks and see how it goes. Have you ever done this 5x5 and strictly those work outs or know any one that has?
12-15-2011, 08:18 AM
Yeah man if you look in the supplement logs section you will see that me and Mattrag are both using 5x5 right now, and there are various others using it too.
I'm reporting mine in my P-Bold log and Mattrag is doing his with his M-drol log.
12-15-2011, 08:24 AM
I find that unless your using a lot of supps or have grown into high volume workouts, it's hard to gain on them. 5x5 is the best workout plan for bulking I'd say. Eat big, lift heavy. Make sure you are getting stronger on every lift every week. Your body needs to know it has to change or nothing will happen. With that said you also need enough food. So if your job has you doing more physical work you have to fuel it to grow.Originally Posted by manley125
12-15-2011, 10:45 AM
I appreciate the help I'll keep you posted on how it works out
01-11-2012, 01:42 PM
This helped me out too. Thanks a lot.
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