How Can i do the right Workout?

FabianW

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Hey guys,
I ve been working out for almost 1 year now.
I take it really serious, I work out 3 to 4 times a week.
The problem is, I am still skinny, I am 6,0 and I weight about 165 pounds.
I ve started work out every muscel part with doing 3 sets with 12,10,8 reps. I got a lot stronger, but now its finally time to really gain some weight.
Now what is the best way, to increase mass? I think I should try out some mass schedules, unfortunately I dont really know much about that.
I am taking only free weights, so if you guys could give me some informations, how that mass schedule could look like, and how long I shoud do it, until i switch back to the workout I ve been doing so far.
I would be really glad to get answers.
Thank you fab
 
strester

strester

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if you want mass, eat bigger and smarter ... get your diet in check first ... then worry about a new workout
 
DBinMD

DBinMD

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How much did you weigh a year ago?
How do you split up your routine?
How many sets/body part are you doing?
How do you manage your power/mass movements like bench press and squat (maybe even deadlift)?

DB
 
tunnelrat

tunnelrat

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multi-joint exercises
heavy weight
good form
bar speed (explosive concentrics, controlled eccentrics)
6000+ (if possible) cals over 6-7 meals
adequate rest
supplementation-creatine, fish oil, look up 2 lines, etc.
consistency
 

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