want to gain mass

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    Sonic2's Avatar
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    6'1"  152 lbs.
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    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
    reps)
    Calves (barbell seated calve raise, standing calf raise with barbells)
    Then some forearm stuff

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    bpmartyr's Avatar
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    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
  3. New Member
    Sonic2's Avatar
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    6'1"  152 lbs.
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    haha yes weekly is right. damn! thanks for the info.
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