New routine help plz :)

[Developer]

Ok, im looking for a new routine which i'll stick to for 3 months, im focusing on MASS INCREASE

Diet is a 6 meals a day, 300g of protein (weight atm is 171lbs) dont care if i put fat on aslong as mass increase is steady. (seeing as i can just cut later on)

So any ideas ?

Also if possible i'd prefer a 5 days a week routine, BUT if i can get better gains from say a 3 day full body routine OR a 4 day split, i dont mind leaving out the extra days

 

[EZ_E]

When I'm trying to gain pounds I always start with my max weight and work my way down, while slightly increasing reps, something like;

6, 6, 8, 8

Next exercise:

6, 8, 10, 10

Next:

8, 8, 10, 12

Also doing a lot of this:



~EZ

 

[mattu3743]

i agree with my boy ez-e, my opinion stick to under 8 reps and increase your sets by one or two, and train balls to the wall with high intensity hope this helps

 

[Tblock1]

Use more free weight too! On your log it looks like you do a lot of machines, add some more free weights in there.

 

[EZ_E]

^^ agree to that...and don't' even look @ cables


~EZ

 

[Nomak666]

4 day splits for mass

chest/biceps
legs
off
triceps/shoulders/traps
back/rear delts
off
off

1-2 warm up sets then 1-2 heavy sets in the 6-8 rep range, keep form strict for as many reps as possible then do 1-2 extra reps with decent form. some machines now a days are actually just as good as free weights. i do incline presses then ill do chest presses on a hammer strength machine. but i think your workout should focus on free weights and compound movements

the reverse pyramid as stated above, i think thats kinda like drop sets, i think that would be better for cutting when you reduce the weights. just my honest opinion

 

[NBAfan#21]

4 day splits for mass

chest/biceps
back
off
triceps/shoulders
legs
off
off

Why would you do biceps the day before back?

 

[Nomak666]

Why would you do biceps the day before back?

i was in a rush and just wrote the bodypart split. i fixed it.

 

[NBAfan#21]

i was in a rush and just wrote the bodypart split. i fixed it.

oh ok. i was just wondering. Personally i tried doing biceps 1 day before back and it didnt affect me much. I feel a pump in my biceps the day i do it bt it seems like its totally gone the next day. Maybe i dont hit them hard enough?

 

[Nomak666]

oh ok. i was just wondering. Personally i tried doing biceps 1 day before back and it didnt affect me much. I feel a pump in my biceps the day i do it bt it seems like its totally gone the next day. Maybe i dont hit them hard enough?

i try to space out back and biceps so theres at least a 2 day break, and i try to space out chest triceps and shoulders as best as possible too.

my current slpit is:

chest/abs
back
shoulders
biceps/abs
triceps
legs/calves
off

ive been doing 5-6 day split for a while now and it works for me better then 4 day splits.