Mass building routines??

[Kenspin]

Hey guys,

Been reading the forum a whole lot lately and I've decided to make my first "real" thread.

I'm male, 22 years old, 6'0, 180lbs. Been working out for about a year now, so i'm still a rookie.

Here's the question. I'm looking to put on some mass over the next year, hopefully 20lbs of lean mass, which I think is an attainable goal. I want to know what kinds of sets/reps I should be looking at for these kinds of gains. (I know diet is going to be 90% of my results, but I think I have that pretty much on track right now.)

I know most people say Low reps/High weight for strength gains, +12 reps/Low weight for endurance gains, so here's where it leaves me.

I'm thinking on a solid Chest/Tricep day, I should be doing 4 sets of chest (Incline bench, decline bench, flat bench, flys?), 8-12 reps of each, and then the same kind of thing for triceps? On these 8-12 reps, I should be suffering to finish the set.

I've read the "Pyramid" and "5x5" routines, along with others, and I'm not really sure in which direction I should be looking.

Anyways, any help would be greatly appreciated on getting me on track for a mass building routine.

Thanks!

Spin.

 

[nano]

bump. subscribed to thread to see what others have to say.

 

[builttuff32]

Hey bro idk if this will help you any but im 20 now gonna be 21 in a few months and last year i started the 5x5 program, and its kinda like my old high school workouts and i made the greatest gains and continue to make gains still on this program and its been over a year now. Everyone is different but just trying to give u a comparison kinda of my experience with one of the programs. in the past year with eating right i have gained 15 lbs, not all of it is muscle but majority of it is and my strength went thru the roof bro. On average every six weeks i can gain any where from 20 to 30 lbs on my bench following this program, and i have never been on anything besides weight gain. Hope this helps you out.

 

[Kenspin]

Thanks bro.

It looks like I might give the 5x5 a go. Seems like there are a lot of people making some good gains on it.

 

[stFuandLiftBTCH]

2 days on, 1 off

Front/side delts and arms
Legs
REST
Chest
Back/rear delts
REST
repeat


6-8 meals a day....ur over 6 foor and ur only 180...so ur obviously not eating nearly enough. Fuck the every 3 hours...Eat every 2 hours.

Your protein: Eggs, chicken, beef, fish, casein, whey
Your carbs: Rice, baked potatoes, steel cut oats/oats, wheat bread, broccoli, spinach, asparagus, fruit,etc.

For you personally to get to bulk and add mass:

Reaching 200 pounds in 2 months-
Each meal: 60 grams of carbs, 50 grams of protein, 15 grams of fat....EVERY 2 HOURS

For you to gain lean muscle:

Reaching 200 in 3-5 months-
50 grams of carbs, 50 grams of protein, 10 grams of fat....Every 2 hrs

Of course if you are looking to stay completely ripped and get to 200: (possibly 6 months)
30-40 grams of carbs, 40-50 grams of protein, 5-10 grams of fat

You are what you eat. Train hard, and don't neglect rest.

 

[mrmorris]

Your 6 foot and 180? Are you a slim guy? That seems a bit low for 6 foot?

I am kinda in your same shoes, wanting to build muscle mass. But I am a bit bigger. I have a very large build, no alot of fat just big. I am 6'2.5" tall and currently weigh 263lbs. I want to get to around 230 with some good muscle!

Sorry I am not much help. I just know not to over do it at the gym.

Are you currently taking any natural supplements?

Thanks, mrmorris

Hey guys,

Been reading the forum a whole lot lately and I've decided to make my first "real" thread.

I'm male, 22 years old, 6'0, 180lbs. Been working out for about a year now, so i'm still a rookie.

Here's the question. I'm looking to put on some mass over the next year, hopefully 20lbs of lean mass, which I think is an attainable goal. I want to know what kinds of sets/reps I should be looking at for these kinds of gains. (I know diet is going to be 90% of my results, but I think I have that pretty much on track right now.)

I know most people say Low reps/High weight for strength gains, +12 reps/Low weight for endurance gains, so here's where it leaves me.

I'm thinking on a solid Chest/Tricep day, I should be doing 4 sets of chest (Incline bench, decline bench, flat bench, flys?), 8-12 reps of each, and then the same kind of thing for triceps? On these 8-12 reps, I should be suffering to finish the set.

I've read the "Pyramid" and "5x5" routines, along with others, and I'm not really sure in which direction I should be looking.

Anyways, any help would be greatly appreciated on getting me on track for a mass building routine.

Thanks!

Spin.

 

[mrmorris]

+1 Agree

Do what this guy posted, seems to know his stuff!

I'll take some of that advise!

Thanks, mrmorris!

2 days on, 1 off

Front/side delts and arms
Legs
REST
Chest
Back/rear delts
REST
repeat


6-8 meals a day....ur over 6 foor and ur only 180...so ur obviously not eating nearly enough. Fuck the every 3 hours...Eat every 2 hours.

Your protein: Eggs, chicken, beef, fish, casein, whey
Your carbs: Rice, baked potatoes, steel cut oats/oats, wheat bread, broccoli, spinach, asparagus, fruit,etc.

For you personally to get to bulk and add mass:

Reaching 200 pounds in 2 months-
Each meal: 60 grams of carbs, 50 grams of protein, 15 grams of fat....EVERY 2 HOURS

For you to gain lean muscle:

Reaching 200 in 3-5 months-
50 grams of carbs, 50 grams of protein, 10 grams of fat....Every 2 hrs

Of course if you are looking to stay completely ripped and get to 200: (possibly 6 months)
30-40 grams of carbs, 40-50 grams of protein, 5-10 grams of fat

You are what you eat. Train hard, and don't neglect rest.

 

[Kenspin]

Thanks STFU, really appreciate the advice.

I'll have to get my diet in check over the next week or so. Hopefully this will take me where I want to go.

 

[someanddone]

Kenspin,

Do the 5x5. NOT what stfuandliftbitch advises. There is a picture floating around this site of that kid and he is not who you want to listen to for workout advice. And about your diet, don't worry about counting how much protein and carbs and fats are in every meal, you'll drive yourself crazy. Just eat as much protein, complex carbs, veggies, and good fats as you can every day. You need to eat until you are sick, wait a couple hours, and then do it again.

Once again, do not take advice from Stfuandliftbitch, he runs around on this site bashing people and trolling and then tries to give advice like he's big and strong. HE"S NEITHER. The 5x5 is great for packing on slabs of solid muscle and taking your strength to the next level.

 

[Kenspin]

Thanks someandone. I've been actually lurking around the forum for a while now and his name hasn't came up a whole lot. I've noticed you give great advice in a whole bunch of threads, so maybe I will stick to trying the 5x5.

I'm actually in University right now, and in class for 5-6 hours a day. I'm gonna have to start preparing meals the day before for sure.

Eat til i'm sick, train, eat til i'm sick. Sounds good to me.

Thanks bro.

 

[westside123]

I will go with stFuandLiftBTCH. I also take Eggs, chicken, beef, fish, casein, whey, Rice, baked potatoes, steel cut oats/oats, wheat bread, broccoli, spinach, asparagus, fruit etc. I know the Strength training is really a tough job but I think I manage to do it comfortably.

 

[jackdone]

To be able to get 20 kg. muscle you need to get more than 20 kg. weight. It 's almost impossible to get a pound of muscle mass per kilogram of weight that you can get. I would recommend in the next few months you should bulk up to at least 210 kg.