help please

[doinitbig]

Hey whats up im currently looking for a program to begin for this summer and cannot decide. I have been working out for a good 4 years, im 21 and weigh about 185 with prob around 9% body fat. I want to try and get up to around the 200-205 range and still be lean and defined. I currently am very cut, just want to bulk up some and get a lil wider. If anyone can help me out id really appreciate it. O and I used to lift just one body part a day or maybe 2 a day and than i went with a push/pull method that seemed to be to much volume and ireally wasnt gettin ne where with it.



thanks

 

[BiggT]

I posted on your push/pull thread.

The problem with most of the routines you've tried I would think is that there is absolutely zero focus on improving compound lifts, they are just a smattering of exercises thrown together with the goal being to get tired.

If you like the push/pull split, try something like this

Mon

Flat Bench (5x5, add weight each set, 1 backoff set of 8-12)
Incline Dumbells ( 4x10-15....don't go crazy and let the reps drop below 10)
Skullcrushers (4x12)

Tues

Back Squat (5x5 add weight each set, 1 backoff set of 8-12)
Some type of row (4x8)
Chinups (3 sets of however many you can do)
Something for biceps (3 sets)

Wed
Take a walk on the treadmill and do some abs

Thursday

Standing overhead press (5x5, add weight each set)
Close-Grip Bench (5x5 add weight each set)
Flat D-Bell Press (3x10-15)

Friday

Back Squat (5-5-5-5 (same weight as Mon, then the last set do 3 with 5lbs more than Mon and use this weight for the top set of 5 on Mon)

Lunges (3x8)
Deadlift (4x5 add weight each set)
Something for biceps (3x8)

 

[BiggT]

You need to eat more calories than you burn too.....if you want to gain 10lbs, you need to eat to weigh 195, right now if you keep eating like you are forever, you'll weigh 185 forever.

 

[Jimbo15]

to get wider focus on lats, shoulders, and upper back. biggt has a great workout for ya there but i'd add some extra stuff for these muscle groups if u really want the wide effect. i like this one, i dont know the name for it. attach a lat pulldown bar to a row pulley station, grab the bar with a wide grip, pull the bar up to your neck (basically anywhere between your chin and upper chest, whatever is most comfortable). pullups are sweet as well.