i've gotten stronger now i need some mass building workouts. help please.

[SirDingo]

Muscle Hytrophy occurs best within the 6-10 range. I'd go as far as to say stay within the 6-8 range, but there's probably a lot of disagreement with that sort of statement.

Keep in mind also that in order to gain weight, you HAVE to be consuming more kcal than you’re burning.

What is your diet like?

That is what I have read, even on the main 5x5 and 3x5 site he explains 8eps being the best for Hytrophy, and the few BB friends I have say that like 4sets is the best with less than 10reps each, and they are pretty built guys telling me this

So I am sticking to my 4x6routine, that is 3sets of 6reps of heavy weight, and the final 4th set is ball busting, and then ya up the weight every week or so, and my buddies have gotten built good off that program. Workout's last approx 45min or so

 

[wolfman87]

as you grow bigger you have to up your caloric intake just to maintain it, not to mention gain more weight.
it is just impossible that you can eat *alot* and not grow. what i'm implying is that you *think* you eat alot but it isn't so - what people who don't lift weights think doesn't count. remember at the end of the day if you eat more cals than you burn, you will grow. also as you become bigger, you burn more. your body can't defy simple physics!
i posted this countless times but i'll do it again. this guy explains it well:
http://www.t-nation.com/readTopic.do?id=459839

oh i know what you're saying for sure because i've probably heard it as many times as you've said it. there is no doubt that i can grow easily just not in the way i want. i want to keep my body fat in the single digits which means i have to burn a lot of calories but not so much that i don't keep gaining pure muscle mass. it's a bitch trying to balance that all out so what i'm thinking i'm gonna have to do is, not worry about how fat i get (since i have a fast metabolism i should be able to burn it off quick enough) and just focus on increasing my strength because with strength comes muscle. i suppose i'll just stay with the 5x5. when i reach 150 i might try some anavar to cut fat and keep increasing strength or something like it.

 

[silver_shadow]

you can't gain muscle without some fat gain. usually as an athlete you'd have to gain weight during off season anyway - i'm guessing. anyway, i'm pretty sure you do alot of running which while playing laX, so you wouldn't have to worry too much about becoming fat.

just curious since you mention anavar how old are you?

 

[Tweakle]

when i reach 150 i might try some anavar to cut fat and keep increasing strength or something like it.

what the fuck?

 

[BiggT]

150lbs and Anavar, lol....I hope that was a joke...var is for girls and sissies anyway.

Seriously, man, at 144lbs NOTHING on you is gonna be big unless you're hung like a porn star....my advice is keep progressing on the 5x5 and eat, maybe add in some backoff sets of 8-ish reps.

At 144lbs you're not eating a lot and you're not eating as much as possible, and thats all there is too it.

 

[Nathan]

Heavy deadlifts and squats and presses. Get your strength up, eat lots, grow.

 

[coreyb]

you should eat more and get on the 3x5. I've gained 30 lbs in less then 3 months using it...no need for another routine

 

[wolfman87]

what the fuck?

that's to keep a six going for the summer. i know a lot of you think anavar is for wusses but i'm only 19 and i don't want anything harsher than that to fuck up my natural hormones that are at their best.

 

[s8nlilhlpr]

that's to keep a six going for the summer. i know a lot of you think anavar is for wusses but i'm only 19 and i don't want anything harsher than that to fuck up my natural hormones that are at their best.

No, you shouldn't be touching 'roids. You have plenty of natural test, and anavar by itself its going to do much. You need to get to 200lb+ before you consider them, and preferably be around 25. Get back to eating!

 

[JohnRobHolmes]

You still havent even posted your routine.