need workout advice to bulk up

[P_o_B]

I go to the gym 5-6 days a week, i know the exercises i wanna do but wanted to ask about what muscle groups should i work together?

monday: legs shoulders
tuesday back/bis
wednesday chest tris
thursday rest
friday bi's and shoulders
saturday abs and cardio
sunday traps and tris
i do cardio for 10 minutes before working out

I realize this isnt the best training schedule, just made it up randomely right now cause i want to change it up.. right now its pretty random, so i would like some help to fix it up
so it helps me put on some serious mass

thanks!

 

[ExtraMile]

Train in a way that gets you stronger on all the main lifts. Stick at it consistently. Food will give you mass gains.

 

[stevesmi]

pushing
pulling
legs

those are your 3 splits. 75 minutes of working out those muscle groups. starting with compound lifts and then isolating as your workout goes on.

 

[zedhed]

What steve said bro. If your going to the gym and working out 5-6 days per week you are not giving your bod time to grow. Save that for later when you are an intermediate or advanced lifter. Too much for right now. You should think "Less is More Cuz for you it is as far as lifting goes.
Oh yeah and dont be afraid to EAT!

 

[P_o_B]

thanks guys. i dont work or anything.. just working out mostly, so does my body still need more rest??
i try eating 4-5 times a day.. my eating schedule gets messed up when i wake up late otherwise id be eating 5-6 times
wut time do u guys wake up lol

 

[stevesmi]

you need to wake up at 7 and eat a nutritious breakfast.

and you can work out everyday for 75 minutes IF you split your workouts as I outlined above. however since you are new might want to work your way up and get your conditioning down. just learn to listen to your body.. if your body needs a rest, then give it a rest. otherwise hit the gym everyday. you can always just do stretching and light cardio on non weight days.

 

[ExtraMile]

I hear you on the waking up late. I used to fuck my eating times up at the weekends by getting up late so now I'm on summer break I've made the effort to get up between 7:30-8:00 am. Works a lot better.

 

[MidasMulligan]

Push-Pull-Legs is one of the most effective and popular splits.

Another is Chest/Back - Arms/Shoulders - Legs.

Another is Chest/Tris - Back/Bis - Shoulders/Traps - Legs.

Eat like a horse, get plenty of rest, and don't worry about over-training until you stop growing and getting stronger.

And get a goddamn job, you slacker.

 

[zedhed]

Strong Lifts 5x5 also. Excellent program.

 

[zedhed]

I think that if your working out hard and heave 3x/week is plenty. Any more then that it too much.

 

[P_o_B]

ok thanks for all the advice! very much appreciatedd
if i start waking up on time things would be much easier lol
i ve been working out for a year and a half.. i guess thats not too long

this is what im gonna stat next week
mon: legs
tues chest tris
weds abs cardio for 20 min
thurs rest
fri back n bi's
saturday legs
sunday shoulders and traps
..

 

[lweaver]

What exercises, set/rep ranges are you planning on using?

 

[ShaLim]

ok thanks for all the advice! very much appreciatedd
if i start waking up on time things would be much easier lol
i ve been working out for a year and a half.. i guess thats not too long

this is what im gonna stat next week
mon: legs
tues chest tris
weds abs cardio for 20 min
thurs rest
fri back n bi's
saturday legs
sunday shoulders and traps
..

On your tuesday schedule do:
chest - bis
And on Friday:
Back - tris
Confuse your muscles.

 

[stevesmi]

ok thanks for all the advice! very much appreciatedd
if i start waking up on time things would be much easier lol
i ve been working out for a year and a half.. i guess thats not too long

this is what im gonna stat next week
mon: legs
tues chest tris
weds abs cardio for 20 min
thurs rest
fri back n bi's
saturday legs
sunday shoulders and traps
..

much better.. and don't forget to go 70 minutes and aim for 15 sets starting with compound lifts first

and EAT EAT EAT EAT EAT carbs, cals, and protein. not just protein.. you need ALL THREE to grow muscle

 

[P_o_B]

i dont think i can finish in 70 mins, well including 10 minutes of cardio im there for about 90minutes -100minutes
and 15 sets for each day?
and kk ill try confusing my muscles
i just cant seem to gain more weight im stuck at 165..

 

[hollywoodfw]

you need to wake up at 7 and eat a nutritious breakfast.

There's a fair amount of evidence to suggest eating breakfast is actually detrimental to gaining and maintaining muscle. Go to leangains.com, read everything there and give that a shot.

 

[P_o_B]

shud i keep track of how much protein n carbs, etc i take ? ok il cfheck that site out too thanks

 

[stevesmi]

i dont think i can finish in 70 mins, well including 10 minutes of cardio im there for about 90minutes -100minutes
and 15 sets for each day?
and kk ill try confusing my muscles
i just cant seem to gain more weight im stuck at 165..

yes thats fine. yes 15 sets for each day.

mix thigns up.

you need to eat more and you will gain.

 

[stevesmi]

There's a fair amount of evidence to suggest eating breakfast is actually detrimental to gaining and maintaining muscle. Go to leangains.com, read everything there and give that a shot.

I do things like that when i am cutting but this dude is trying desperately to gain weight.. people like him have high metabolism's and need to eat a lot

i was skinnier than him at one point, the difference was i learned how to eat and that changed my body composition.

 

[juanderlei]

Only one day of rest between leg workouts?

Hitting legs on Saturday and again on Monday doesn't seem to leave nearly enough time for recovery in my opinion.

 

[P_o_B]

Only one day of rest between leg workouts?

Hitting legs on Saturday and again on Monday doesn't seem to leave nearly enough time for recovery in my opinion.

\


haha didnt realize that.. ill change it thanks!

yah my metabolisms very high its killing me!!
just a question, do you guys go out a lot? if i go out n party im sure i wouldn't be eating as much as i am now when i stay home most of the time..
my main goal is to wake up at 7am!! so hard to do that especially since i go to bed at like 1-2 ..
thanks oncee again, all this is really helpful, cuz i dont really have anyone else to tell me about this stuff.. my friends dont even go to the gym.. all party people

 

[JAKE-PATRIOTS]

Go heavy on your legs and the rest of your body will grow.

 

[stevesmi]

\


haha didnt realize that.. ill change it thanks!

yah my metabolisms very high its killing me!!
just a question, do you guys go out a lot? if i go out n party im sure i wouldn't be eating as much as i am now when i stay home most of the time..
my main goal is to wake up at 7am!! so hard to do that especially since i go to bed at like 1-2 ..
thanks oncee again, all this is really helpful, cuz i dont really have anyone else to tell me about this stuff.. my friends dont even go to the gym.. all party people

get some new friends.. obviously your goals are different then them. you want to build muscle mass. they want to trash their bodies.

its about lifestyle decisions you make.

 

[ExtraMile]

Start going to bed earlier. Lack of sleep will hurt your gains.

Besides most of this thread has been about training methods. Muscle is built in the kitchen. You should spend time researching what goes into a bodybuilding diet.