HELP!? need to gain mass

[leo13]

After spending a lot of time reading the boards on this site i decided that this seems like a great place to learn about bodybuilding. so i have a few questions that i hope some of you could answer.
I'm 19 years old and i'm 5'11'' and only weigh 165lbs. I would like to that for my size i am fairly strong my max on the bench is 250. I have been working out on a very consistent basis for a while now and i am having trouble gaining mass. I know that the first thing everyone will say is to eat a lot, which i am pretty sure that i do. I would imagine that i am to young to be taking steriods although i have a few friends that are my age that have gotten substantially bigger using them.
I just want to know what supplements will work to help me gain mass? I've been taking protein supplements for a while and that hasn't really resulted in anything, and i also took creatine for a while, but quit. If anyone has suggestions as to what supplements to take that would be extremely helpful.
Any help with a training split and workouts would also be great.

 

[slobberknocker]

Hey man make sure you read the training methods post at the top of the page. It has lots of info. As far as training routines, I personally like 3-4 days a week with a few basic compound exercises. Go heavy and try to add weight each time. Then I finish up with some lighter isolation stuff and higher reps.

Different things work for different people, so I'd say try a few of the "cookie cutter" routines out there until you get enough experience under your belt to be able to come up with your own designer program.






And eat.
























A lot.














Of meat.

 

[HANSEL]

Deads and Squats + Meat and Potatoes = Hyoooge

 

[leo13]

Is that stuff on legalsteriods.com real or is it just shit

 

[slobberknocker]

Probably shit. Creatine, whey, a multi vitamin, vitamin C, and vitamin E are probably your best bets for legal stuff. My friend who squats over 800 swears by glutamine, but I didn't really like it.

 

[Tweakle]

all that prohormone stuff is bollocks, if you're going to use that you might as well get the real thing imo there's no ethical difference.

but you shouldnt be juicing until you're like 220 naturally & benching 400 imo

try the supersquats program and eat like a pig. you'll get a bit of fat but at your age your metabolism should be fast enough to get away with mega cals.

 

[slobberknocker]

Yeah that's a great program Tweakle. I did that in highschool and gained like 30 lbs.

 

[leo13]

I think i may be over training, but i'm not sure
for a while i was lifting 7 days a week, now i switched to this split
day1 chest
day2 bi's and shoulders
day3 tri's
day4 back
day5 legs
day6 off
day7 repeat

 

[WalkingBeast]

After spending a lot of time reading the boards on this site i decided that this seems like a great place to learn about bodybuilding. so i have a few questions that i hope some of you could answer.
I'm 19 years old and i'm 5'11'' and only weigh 165lbs. I would like to that for my size i am fairly strong my max on the bench is 250. I have been working out on a very consistent basis for a while now and i am having trouble gaining mass. I know that the first thing everyone will say is to eat a lot, which i am pretty sure that i do. I would imagine that i am to young to be taking steriods although i have a few friends that are my age that have gotten substantially bigger using them.
I just want to know what supplements will work to help me gain mass? I've been taking protein supplements for a while and that hasn't really resulted in anything, and i also took creatine for a while, but quit. If anyone has suggestions as to what supplements to take that would be extremely helpful.
Any help with a training split and workouts would also be great.

You might want to try combining "No2" with "Cell-Tech", has increased my strength tremendously and even increased bodyweight (may be water). Cant say enough about this combination though. Even when I dont eat enough I still maintain bodyweight and increase strength. Check my thread to hear more of my experience with the stack. http://boards.elitefitness.com/forum/showthread.php?s=&threadid=278468
Also make sure you are eating atleast you bodyweight in grams of protein. One gram per pound of BW. Train hard and eat everything!!!!!!!!! Progressive resistance is also key. Be sure your increasing either weights or reps. Hope that helps!!

P.s. Deadlifts wouldnt hurt either!

 

[slobberknocker]

You might want to cut that back to 3 days instead of 5. Like combine chest, tris, and shoulders in one day. Back and bis in one day. And legs and abs in another day.

 

[edgecrusher]

You might want to cut that back to 3 days instead of 5. Like combine chest, tris, and shoulders in one day. Back and bis in one day. And legs and abs in another day.

I agree completely!

Also, post your diet. Let's take a look at that and see if some tweaking will help.

 

[leo13]

well lets just say at the university i am at its tough to eat right, but i do my best. I eat a ton of eggs, cottage cheese, and meat (chicken, beef, fish) i don't really eat much carbs. and i drink 2 protein shakes every day. One problem i have is getting out of bed to eat breakfast which is bad. i ussually eat a lot at lunch and dinner. In between lunch and dinner i ussually eat something as well then protein shake after workout and before bed

 

[leo13]

if i only lift 3 days a week i feel like i'm not doing anything. Is lifting only 3 days a week more beneficial

 

[Devastation]

make yourself eat more than you are. obviously you're only eating enough for a 165 lb person because that is how much you weigh.

if your not on juice and you DO NOT need to be, always take additional protein, always take creatine, always take a multivitamin, and always take vit c

and lift heavy

 

[edgecrusher]

If you are trying to bulk, you can up your carb and fat intake. And yes 3 days per week will be of benefit, your muscles grow when they recover, not when you are lifting.

 

[leo13]

thanx for the help everyone

 

[supersizeme]

hey...if you're not eating 6-7 meals a day, you're probably not getting enough food in. post up a sample of what you eat each day. it sounds like you're eating basically the right type of food, it's most likely just a question of quantity and frequency. diet is king.