Bulking Training Program for an 18 year old

[kmoore]

Hey guys, I'm new here just wanted to say hey and that this place is great and really informative. With that said, I'm 18 5' 10" anywhere between 195-200lbs. I have been lifting for about 4 years now and although I have grown a little bit, I feel like I have hit a plateau.

My main goal is to put on lean mass and put on atleast 10 more lbs. But all in all just SIZE. I'm eating as much as I can when I can. Right now all the suppliments I take are Creatine and ON 100% Whey.

I lift 6 days a week and go as heavy as I can everytime I go in. Here is what my spread looks like. (I can include the # of sets/weight, etc. if need be):

Day 1 (Monday)= Shoulders
Seated Behind the Neck Barbell Press
Standing Upright Rows
Seated Dumbell Press
Dumbell Shrugs
Fly's
Lateral Raises

Day 2 (Tuesday)= Back
Wide-grip Lat Pull Down
Close-grip Lat Pull Down
Bent Barbell Rows
Close Grip (Ronnie Style) T-Bar
Dumbell Rows
Deadlifts (Always at the end)

Day 3 (Wednesday)= Chest
Incline Bench
Flat Bench
Decline Bench MACHINE
Flat Dumbell Bench
Incline Dumbell Bench
Fly's

Day 4 (Thursday)= Bi's & Tri's
Bi's
Standing Barbell Curl
Preacher Bench Curls
SUPER SET= Skull Crushers (with the cables) and 21's
Tri's
Skull Crushers (with the easy bar)
Pull Downs
Kick Backs w/ Dumbells

Day 5 (Friday)= Legs
Squats
Leg Press
Front Squats
RDL's
Seated Calve Machine
Quad Extension (Machine)
Ham's Extension (Machine)
Standing Calve Machine

Day 6 (Saturday)= Whatever comes next in the rotation (In this case Shoulders)

Day 7 (Sunday)= REST


What else can I do to put on mass? And how does everything else look? Thanks

 

[EasyEJL]

if you are eating all you can and arent gaining, then no particular workout is going to change that.

 

[kmoore]

if you are eating all you can and arent gaining, then no particular workout is going to change that.

Is my workout the kind of workout that I should be seeing more gains from? I do PLENTY of eating I just feel like I'm doing something wrong.

 

[EasyEJL]

The workout looks ok in general, depending on rep ranges and number of sets. It may be a little overkill.

But my point is that if you aren't gaining either muscle or fat, then you aren't eating enough. No change in the workout structure, and no supplement will change that. So lets try to figure out what we can about your diet, and see where we can add some extra healthy calories

 

[SoCo4Fun]

How many sets and reps do you do on each of those exericises?

 

[suncloud]

gotta say since you're 18. if you smoke/drink, you are compromising your gains.

 

[kmoore]

How many sets and reps do you do on each of those exericises?

I usually pyramid up. On every exercise I go 4 sets.

1st= 12 reps
2nd= 12 reps
3rd= 10 reps
4th= 6-8 reps

I eat a lot of eggs, chicken, beef, and rice. Along with taking the Whey 3 times a day.