genarr3 said:
At 5'11'' 155lbs I think you can drop the cardio.
If you're looking to put on MUSCLE you have to lift weights, and lift them alot. Throw out the Jane Fonda video.
This is what my workout looks like, you don't have to do exactly the same one, but it should be similar.
Workout 1 - Back
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
I like this.
As a matter of fact I DO THIS! My question is, how the hell did you get a copy of my workout??
Vikingspiderman, your not growing like you want to with your routine - it obviously needs changed. The reason I asked about so many variables above is because so many variable can be modified to yeild better results. Take for example your statment "I try to do everything slow." Do you mean you perform each repitition in a slow manner? If so, strong argument can be made that this is at least partialy 180 degrees from what you need to be doing for mass. Try performing a given exercise explosively through contraction and limit slow movements to the negative portion of the exercise. What kind of rest intervals do you take between sets? Waiting too long or not long enough can limit progress. You have to activly search to find whats right for you in variables such as this.
I'd implement Genarr's regime right away (I would add extra calves and ab specific training in workout 4).
Start by doing workout 1 and 2 followed by a rest day on day three, workout 3 and 4 followed by a rest day, etc. In six weeks assess how it's working for you. If its going really well you may get away with working out 3 or 4 days on 1 day off.
Look,
I'm not going to tell you to drop the cardio altogether. I would limit it, the parameters for which, again, are so individual that I cannot rightly advise how much is too much for you. However, if your purely intersted in gaining mass, Genarr is dead on again - drop it.
Steroids are an option. However, I don't like your motivation for using them and you are simply not in a position to take full advantage of them. Also, if you have an important meeting comming up, you don't want to find out that you are very susceptible to gyno, scaring acne, accelerated male pattern baldness, estrogenic fat deposits, inhibited ability of your own endocrine system recover, severe bloat, adverse psychological reactions and stress, etc, etc.
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