Mass workout

[worksux]

i want to put on some more mass so i made a new workout. the workout is below. tell me what you think. also i want to workout 4 times a week considering the workout below, am i over training? and is it a good workout to add bulk? also i weigh 135 lbs and am 5'8".

Monday/Thursday
Bench 165 lbs (3x8)
Incline 95 lbs (3x8)
Shoulder press 75 lbs (3x8)
dips 3x20

Tuesday/Friday
barbell curls 50 lbs (3x8)
squats 185 lbs (3x8)
bent over rows 85 lbs (3x8)

 

[AEKDB]

Go here:

Vault

 

[djeclipse]

Go here:

Vault

+1

 

[Sculelos]

+1

+2

 

[worksux]

thanks for the link. to build mass would it be better to do to 5x5 instead of 3x8? also the workout that i have in the first post, would that be considered a good workout? i dont want to under or over train. thanks

 

[AEKDB]

also the workout that i have in the first post, would that be considered a good workout? i dont want to under or over train. thanks

In short, no.

If you are starting out, pick one of the routines in the vault. Although I have never done it, the 5x5 gets great reviews. As you progress, the links in the vault, especially Dan John's site, have great advice.

 

[worksux]

thanks, im looking at this workout http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm im not new to working out just that i want bulk up now so i want to change up my workout. however the workout is missing some things that i want to workout on. like shoulders,biceps, and triceps.

 

[djeclipse]

thanks, im looking at this workout http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm im not new to working out just that i want bulk up now so i want to change up my workout. however the workout is missing some things that i want to workout on. like shoulders,biceps, and triceps.

Are you kidding me? Have you actually read the site or just looked at it for -3min and said "well it's not for me?

Go and actually read the site, you will learn a lot.

madcow 5 x 5, with all the pushing, pulling you are training your shoulders, back bies and tries every time you lift, 3 x a week. And with the squats 3x a week your body will grow, and you'll get strong.

If you are going to run the 5 x 5, do it properly, don't fuck with the program. Don't add in crap or leave out crap. It's all there for a reason, and you are progressing every week.

As for bulking, read what he says about diet, calories in vs calories burned. If there is a caloric excess you will gain weight. If you have good training you will gain muscle, if you don't you will gain fat.

Also be concervative with your 5 rep maxes as it will pay off in the long run.

 

[SouthernLord]

You gain mass by eating a surplus of calories. I did not see you mention your diet. You will never out train a shitty diet.

 

[worksux]

okay i just completely read through it. i noticed on the bottom of the workout routine it says assistance and then says to do a workout. what does assistance mean in this case?

 

[djeclipse]

okay i just completely read through it. i noticed on the bottom of the workout routine it says assistance and then says to do a workout. what does assistance mean in this case?

What did you read? Because everything on madcow's site is laid out with all explinations, even in depth explinations of each lift.