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2004/02/22, 09:11 PM
Hey i had a quesition about me workout? I am about 6'1 176lbs, i am looking to gain mass at least to 200lbs. I try to take in about 2800 calories and 190 grams of protein. I supplement with creatine, glutimine, multi and and c vitimens, ZMA, and a carb drink after my workout. THis is how my workout goes
Monday (Chest)
1) Bench
2) Incline
3) Decline
3) Cable Crossovers or Flyes
4) Dips
5) Tricep Pushdowns and Pulldowns
6) Weighted ab crunch
7) Reverse ab crunch
Tuesday (Back and abs)
1)pull ups
2) sit down pull ups
3) row
4) row machine
5) Shrugs
Thursday (Legs and abs)
1) Squats
2) Leg extensions
3) Stiff leg dead lift
4) leg curl
5) strip set calf raises
6) weighted ab crunch
7) incline reverse crunch
Friday (Arms and Shoulders)
1) Dumbell Curl
2) Preacher Curls
3) Reverse Curls
4) Hammer Curls
5) shoulder press
6) shoulder press Barbell Lift
7) Lateral Raises
My reps are usually within 4-10, it usally goes 10 for first set 8 for second, 6 for third, 4 for the last one.
Is this routine right for me to much, not enough, i need some insight? THANKS brandon 18 years old.
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2004/02/22, 10:15 PM
On fridays, you have 4 bicep exercises and to me that seems excessive. Since your rep ranges are low and intense i would suggest 3 exercises for the biceps.
Word of advice, when on creatine, make sure you drink looooooooots of water to reduce ur chances of any damage to your kidneys. Good luck!
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2004/02/22, 10:15 PM
everything else looks good
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2004/02/23, 11:32 AM
ONly suggestion I would make is do more for your triceps yes biceps are so much fun to do, but triceps make up 60% of your arm mass and size, bigger tris bigger arms period. Chest day to mee look like to much going on, that would take me too long to work out doing all that.
I'd say do
bench press
incline dumbell bench
declind dumbell banch or dips not both
don't over do the flys if your looking to gain mass, cut out the lil isolation movements( you can skulpt later)
May I suggest on back do do some deadlifts, these buld excelant back mass and sholder(trap) mass.
Shoulder day add another sholder excercises, some up right rows would be nice, maybe some arnold presses.
Do forearrs another day,or fewer of the excercises thats alota curling going on, you'll run risk of over training the bicep. Do barbbell curls best mass builder for the bicep
Stick with the basics if yoru gaining mass. You need a Stone before you can carve it.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/23, 12:05 PM
Although I may be wrong, I would think to gain mass you should up your calorie intake 600-800 per day. See how it goes, and if you start to see flab, reduce by 200.
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2004/02/23, 01:02 PM
You need to eat more than 2800 calories. I weigh 200 lbs and I eat about 3500 calories a day and about 250 grams of protein.
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Hecdarec in full effect.
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