Trying to add mass NATTY

[hehateme000]

Im 5'9", 173 lbs. I have a 6 pack and my upper body is pretty ripped, buti dont really have any veins. Just genetics i guess but i havent been lifting for a couple months and im trying to get back to the gym and lift hard. I want to get to 185-190. I need a new routine that will add MASS!

Good muscle parts are my Chest, Bi's, Abs.

Average muscle parts are Triceps, Forearms, Quads, Lats.

BAD muscle parts are Shoulders, TRAPS, and calves.

My bad muscle parts are bad because i havent been training them as long as the good ones. Im wondering if i start training them hard will i grow faster since theyd be more new to working out? My diet is on key, im gonna eat like a horse, but healthy.

Im mainly looking for a routine that will help me add mass, but also any advice on supps i could take or what will get me more weight the fastest. THANKS!

 

[highlander555]

If I were you, I'd research Madcow's 5x5 program. There's tons of info on it on the boards here, just look around a bit. It's a strength training program that sounds like it emphasizes all the areas you said you're weak in.

 

[Mavafanculo]

Im 5'9", 173 lbs. I have a 6 pack and my upper body is pretty ripped, buti dont really have any veins. Just genetics i guess but i havent been lifting for a couple months and im trying to get back to the gym and lift hard. I want to get to 185-190. I need a new routine that will add MASS!

Good muscle parts are my Chest, Bi's, Abs.

Average muscle parts are Triceps, Forearms, Quads, Lats.

BAD muscle parts are Shoulders, TRAPS, and calves.

My bad muscle parts are bad because i havent been training them as long as the good ones. Im wondering if i start training them hard will i grow faster since theyd be more new to working out? My diet is on key, im gonna eat like a horse, but healthy.

Im mainly looking for a routine that will help me add mass, but also any advice on supps i could take or what will get me more weight the fastest. THANKS!

now you're talking

The most "anabolic" non-steroidal supplements will be based on BCAA's, leucine, glutamine, and creatine.

the bcaa's and leucine are both anti-catabolic and increase protein synthesis based on solid studies.

the glutamine is anti-catabolic

the creatine helps in many ways including pump/size leverage, and also emerging research on activating sattilite cell activity inresponse to workout stress (hyperplasia)

all of the above are available in bulk form or in combo formulations -

 

[hehateme000]

Thanks bro, ill check it out

 

[hehateme000]

hey once i stop using these will i keep the weight if i continue to train hard and eat a lot, but healthy?

 

[the_alcatraz]

hey once i stop using these will i keep the weight if i continue to train hard and eat a lot, but healthy?

yes, no reason to lose weight. You might lose some size after stopping the creatine, but that's probably just bloat.

 

[hehateme000]

so in theory the added supps should help my muscles grow, and after i stop taking them there should be enough test in my body to keep those muscles strong and the same size.....and yea i understand losing bloat from creatine but im gonna use KA

 

[TheOak84]

yes, no reason to lose weight. You might lose some size after stopping the creatine, but that's probably just bloat.

id never stop taking creatine. Its the best amino around, why stop?

 

[Kabeetz]

Forget the routine and the supps. it all starts with food. If you are not eating enough to make the scale budge, you are not eating enough to grow. Make the scale move up, add weight to the bar every week, and/or add reps to the set every week and get stronger, get bigger.

 

[TestDecaDbol69]

heres my diet

Breakfast: 2 tbsp egg whites
2 cups milk
2 pieces bread
5 tbsp flax seed

Pre W/O: 50g whey

During W/O: Gatorade

Post W/O: Shake
creatine

20 Min later: 50g whey
1 cup milk

Lunch: 6-8 oz lean meat
2 pieces bread
2 cups chopped broccoli

Dinner: 2 cans tuna (oil)
3 tbsp mayo
2 pieces bread

Snack: 6-8 oz lean meat
half cup almonds
2 cups chopped broccoli

Before bed: Xtreme Formulations Ultra Peptide 1 scoop
3 tbsp almond butter

IDK what yours is but this seems to be helping me! I havent been using this diet that long though but its a good start!

 

[TheOak84]

heres my diet

Breakfast: 2 tbsp egg whites
2 cups milk
2 pieces bread
5 tbsp flax seed

Pre W/O: 50g whey

During W/O: Gatorade

Post W/O: Shake
creatine

20 Min later: 50g whey
1 cup milk

Lunch: 6-8 oz lean meat
2 pieces bread
2 cups chopped broccoli

Dinner: 2 cans tuna (oil)
3 tbsp mayo
2 pieces bread

Snack: 6-8 oz lean meat
half cup almonds
2 cups chopped broccoli

Before bed: Xtreme Formulations Ultra Peptide 1 scoop
3 tbsp almond butter

IDK what yours is but this seems to be helping me! I havent been using this diet that long though but its a good start!

hows it working

 

[hehateme000]

hows it working

idk looks like he got banned but im gonna try that diet it looks solid.

 

[Tatyana]

Natties have to train a bit smarter to avoid over-training

I think highly periodised training works really well.

It is possible to put on a lot of mass, you just have to be more consistent and 'cheat' a little bit less than enhanced athletes, and take a bit of time to figure out what works best for you with regard to diet.

For example, milk and a lot of the old school BBing stuff works really well on me for putting on size.

 

[hehateme000]

Natties have to train a bit smarter to avoid over-training

I think highly periodised training works really well.

It is possible to put on a lot of mass, you just have to be more consistent and 'cheat' a little bit less than enhanced athletes, and take a bit of time to figure out what works best for you with regard to diet.

For example, milk and a lot of the old school BBing stuff works really well on me for putting on size.

Guardian said not to use milk, but i love it too. I think i agree with you on how if im tryin to bulk i can pretty much eat whatever i want (the diet listed with fast food and hot dogs added) but when i get older and more trained it is gonna plateau me so i should make some changes.

But i guess the more cleaner i am now the longer it will take to plateau me?

 

[Tatyana]

Guardian said not to use milk, but i love it too. I think i agree with you on how if im tryin to bulk i can pretty much eat whatever i want (the diet listed with fast food and hot dogs added) but when i get older and more trained it is gonna plateau me so i should make some changes.

But i guess the more cleaner i am now the longer it will take to plateau me?

So many food get a bad reputation because of competitive BBing.

They take diets to extremes.

I had taken milk out of my comp diet/dieting most of the time.

Not this time and some of my gains have been phenomenal. I also change how I train weekly, I go heavy, I go high volume, then supersets, repeat.

As a nattie girl, I think I have put on about 5 lbs of lean tissue while dieting in 3 months.

Skimmed milk with whey is perfect post work-out.

If you are a highly trained individual, you can adapt to training is about six sessions.

I just noticed it this week doing high volume training. The same workout that killed me at the beginning of the week was quite easy the second time I did it at the end of the week.

Experiment on yourself and learn to trust your gut intuition about what your body is telling you.