need a good mass building work out
- 07-03-2009, 07:25 PM
- 07-03-2009, 11:43 PM
07-04-2009, 12:28 AM
I think u have too much emphasis on arms. You could also probably decrease volume and increase frequency to twice a week. Just remember to put the majority of your focus on bench, squat, deadlift and that hits all muscles in the body directly besides biceps. Throw some chin ups and military press and all your bases are covered. Just focus on getting stronger and you will be fine.
As far as reps and sets, this is something that will be different from person to person. In time, u will learn what works best for you. Just try changing it up from time to time. Also, remember getting bigger means u need to get stronger, so dont use too many sets, so u can increase weight more easily.
07-09-2009, 07:11 PM
6-8 reps. three days a week. train your whole body once per week. so..chest, tri, abs. legs, calves. back, bi, shoulder. go with 6-9 sets per muscle group with 2 minute rests. pick compound exercises like barbell work. no need for cables right now. keep cardio to a minimum. at most 3 days per week, 30 minutes. light. design your program around these principles and youll grow!!
07-10-2009, 02:18 AM
.... google DC training. Get strength and mass. Do the whole routines, or take what you like from it.
07-10-2009, 03:21 AM
agree with what others have said.
i'd stick to compounds only if you want mass.
and how is your diet? eating enough?
aside from reducing frequency (i never lift on back to back days no matter what) are you getting good rest (sleeping enough?)
over-training can hamper your gains. mon-tues + thurs-fri might be too much.
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