want to gain mass
- 06-09-2009, 06:02 PM
want to gain mass
this is my weakly workout. i am going to start the BSN stack of no explode, cell mass, and nitrix. i will also be taking my gold standard protein. I really want to gain weight and i was wondering if you think this will do the job. im 6'1" and 150 pounds which is pitiful, i need some advice if possible.
Monday and Friday: Chest (no more that 6 reps/exercise- dumbell press, incline dumbell
press, cable flys, incline dumbell flys, dips)
Shoulders (front raise+lateral raise superset, behind neck press,
shoulder press, and rows, no more that 6 reps)
Triceps (skull crushers+close grip bench superset, rope pull+over
head extension superset, then lying tricep extension, no more than 6 reps.)
Tuesday and Saturday: Back (barbell shrug+behind back shrug superset, incline bench
dumbell pull, wide grip behind head pull ups, wide grip
pull downs, one arm dumbell rows, no more than 6 reps)
Biceps (preacher curl, overhead cable curl, alternate hammer
curl, chin ups, no more than 6 reps)
Wednesday: Legs ( Squats, leg press, barbell lungs, leg extensions, no more than 6
Calves (barbell seated calve raise, standing calf raise with barbells)
Then some forearm stuff
- 06-09-2009, 06:25 PM
- 5'9" 175 lbs.
- Join Date
- Feb 2005
- Rep Power
- Lv. Percent
Weekly, not weakly lol.
It's all about food man. Your workout routine is second by far to diet.
Eat a ton of quality protein, low GI carbs and healthy fats. 40/40/20 is a great place to start. Determine your metabolic rate, calculate approx energy expenditure and add 500-1000 more calories a day. Get plenty of sleep. Focus on the big compound lifts as they illicit the biggest growth response.Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
- 06-09-2009, 07:14 PM
haha yes weekly is right. damn! thanks for the info.
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