[Help] Bodybuilding/Mass workout

Tris10 Looking at your avi I don't think you should be giving advice to anyone bro! Your don't even look like you workout never mind juice! Lol I love the Internet!

Posted by: @chocolatemalt

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I'm almost exactly the same stats as you, and 216 lbs as of today. A few different metabolism calcs have told me that my base is 3100, and closer to 3500 on days in the gym or cardio which is most days. So my target is 4000 calories for bulking. Anyway that's why I was asking, since the numbers seemed weird. In spite of the 4000 cals/day I'm having a hard time putting on any weight.

Well, when I'm on cycle, the plan is to eat every opportunity given. I'm blessed with a black hole for a stomach, so I figure I'd rather put on a little flab and burn it later than not build muscle to my full potential.

So I guess the workout seems solid outside of the extra chest/arm reps that need to be added?

why not fix your routine...honestly, when i bulk, im 5'7 usually hitting 204lb last time round and 13%bf and i was eating 4800cals a day. SOMETHING in your diet must be off...that, and just mess around with your training. change your split, work around the chest if thats your focus. like for instance. you do tri's before chest during your week, flip it around and do chest before tri's. like chest on a monday, tri's on a thursday. what this does, is puts less strain on your tricep when doing bench and allows more weight to be moved and gives you three days until you do chest after tri's from thursday to monday instead of two days from tuesday to friday.

ever work out chest while the tricep is still store? shit sucks. also incorporate more volume. i see a 1x10? especially on flys which is where a big part of your chest will grow from because of the stretch of the tissue, why not hit 3 to 4 sets of 12-10-8 or something of that sort? also, work more towards dumbells instead of barbell, the free weights can do wonders, as they have for me.

mass is a total different aspect from strength, im not the biggest baddest s.o.b. in the gym movin big ass weight, but a lot of people stare because i do have some mass for my frame. but a lot of times, all it takes is some tweaking.

Posted by: @l69lou

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I'll start off by wishing you good luck on your journey. I have been a BBer for some years although I started out training with mainly powerlifters. Very different training. To be very general for most body parts 3 or 4 movements done for 8-10 reps. For your program specifically take the shoulder/tri workout. The presses are great. drop the second press with dumbells , it's redundant. Follow presses with dumbell laterals to the sides, then to the front, and a rear delt movement like bent over dumbell raises. All for 3 to 4 working sets 8-10 reps. for triceps you only have 1 exersize. Choose 2 or 3 like skull crushers, then tricep pressdowns and say dips last. Remember you are now trying to train the muscle and cause it to grow in size and it requires much more volume . The amount of weight is irrevelant except it is a means to an end not the end in itself. You need to bring alot of intensity to really squeeze and contract the muscles hard flushing as much blood into the muscle as possible. keep rest to about 1 min. keep pushing the blood into the muscle, especially on gear it will feel like the skin is about to explode and the pain is searing, that's what you want. You mentioned chest. Your plan has a total of 6 sets, NG. Start with incline presses. 3 working sets. The last set of each you should reach momentary muscular falure on the last rep. Then flat benches, again 3 or 4 sets 8 reps min. Lastly a fly movement like dumbell flys or a pec dec. Are your delts alot bigger than your pecs ? If so it's your form on bench press and you will have to re -learn how to bench to make your pecs work harder. Doesn't look like much on paper these workouts but it's the fire in your heart and the raw desire that you bring to the gym that will make you succeed. Leave the iphone in the car, don't socialize during training. And of course diet, about 60 % of it. To grow 1.25 to 1.5 g of protein per pound of lean body mass. Lots of clean carbs to fuel this training. We could write about this for days this is just some thoughts to guide you and I wish you luck !

Follow l69lou's suggestions, by far the most relative response to this thread yet. get into the, gym hit it hard. stay focused, train to failure,get out. Your stats? 6'2" 24% BF, I hope you clean up your diet. you'll never look like anything with BF numbers in that range.

Hey Tri's man your the spitting image of one of my buddies at the gym. Every time I see your profile pic I have to wonder if its you lol. Not hating on you like everyone else is (Just saying).....

Posted by: @flex365

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Follow l69lou's suggestions, by far the most relative response to this thread yet. get into the, gym hit it hard. stay focused, train to failure,get out. Your stats? 6'2" 24% BF, I hope you clean up your diet. you'll never look like anything with BF numbers in that range.

Haha that's for sure. I don't plan on dipping lower than ~15-20% after the bulk, just trying to get the mass. A little bit of BF doesn't look terrible if you're muscular enough to balance it out.

Posted by: @wrekem

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why not fix your routine...honestly, when i bulk, im 5'7 usually hitting 204lb last time round and 13%bf and i was eating 4800cals a day. SOMETHING in your diet must be off...that, and just mess around with your training. change your split, work around the chest if thats your focus. like for instance. you do tri's before chest during your week, flip it around and do chest before tri's. like chest on a monday, tri's on a thursday. what this does, is puts less strain on your tricep when doing bench and allows more weight to be moved and gives you three days until you do chest after tri's from thursday to monday instead of two days from tuesday to friday.

ever work out chest while the tricep is still store? shit sucks. also incorporate more volume. i see a 1x10? especially on flys which is where a big part of your chest will grow from because of the stretch of the tissue, why not hit 3 to 4 sets of 12-10-8 or something of that sort? also, work more towards dumbells instead of barbell, the free weights can do wonders, as they have for me.

mass is a total different aspect from strength, im not the biggest baddest s.o.b. in the gym movin big ass weight, but a lot of people stare because i do have some mass for my frame. but a lot of times, all it takes is some tweaking.

The thing about this routine is I've never tried it (Which is gonna change next week). Also, my current stats are after a 6 month cut and 2 month (sloppy) maintenance. Gained a bit of BF, figure it's a good time to start my bulk. As far as dumbbell over barbell goes, I planned on looking into it after the first week, just wanted to see how the arm inclusion would affect the 'stabilizing muscles'. And I definitely like that last line in the post because I'm the opposite. I'm broad-shouldered, but I don't look 'huge' since I wear XXL shirts in the gym and have tiny ass arms - but then I start picking shit up and putting it down.

Posted by: @console

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Haha that's for sure. I don't plan on dipping lower than ~15-20% after the bulk, just trying to get the mass. A little bit of BF doesn't look terrible if you're muscular enough to balance it out.

Posted by: @console

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The thing about this routine is I've never tried it (Which is gonna change next week). Also, my current stats are after a 6 month cut and 2 month (sloppy) maintenance. Gained a bit of BF, figure it's a good time to start my bulk. As far as dumbbell over barbell goes, I planned on looking into it after the first week, just wanted to see how the arm inclusion would affect the 'stabilizing muscles'. And I definitely like that last line in the post because I'm the opposite. I'm broad-shouldered, but I don't look 'huge' since I wear XXL shirts in the gym and have tiny ass arms - but then I start picking shit up and putting it down.

ya honestly the arm inclusion isnt there for me like barbells. i think because of my frame, i come in closer on barbells when gripping that it acts more on the triceps. when going to a dumbell it allow way more freedom to feel out the movement. thats why im a fan of it, takes pressure off other muscles.

Posted by: @wrekem

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ya honestly the arm inclusion isnt there for me like barbells. i think because of my frame, i come in closer on barbells when gripping that it acts more on the triceps. when going to a dumbell it allow way more freedom to feel out the movement. thats why im a fan of it, takes pressure off other muscles.

100% agreed for biceps, I plan on hitting them hard with the dumbbell isolation and then as they fatigue switch into straight bar. The only thing about triceps for me is that I feel like I'm hitting them harder with the ezcurl rather than the individual dumbbells because I don't have to focus as much on the movement, especially if I do skullcrushers/use 2 dumbbells at the same time.

I would humbly point out that for mass especially in the beginning stick to the basic barbell movements. I.E. barbell curls, bent over rows, close grip bench, squat,deadlift and so on. Dumbells are fine but for my first movements I would hit the muscles with those basic compound movements then come in with the isolation exersizes as a rule. You can always change things around but getting stronger and using more and more weight for reps on those basic movements is what will build that mass. In the gym I see so many new guys over on the cables doing shaping and isolation work when they haven't even built the foundation of any mass to start with. And I would try to keep below 15% bf for the most part. Just eat clean as a rule and do cardio a few times a week it'll happen !

Posted by: @l69lou

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I would humbly point out that for mass especially in the beginning stick to the basic barbell movements. I.E. barbell curls, bent over rows, close grip bench, squat,deadlift and so on. Dumbells are fine but for my first movements I would hit the muscles with those basic compound movements then come in with the isolation exersizes as a rule. You can always change things around but getting stronger and using more and more weight for reps on those basic movements is what will build that mass. In the gym I see so many new guys over on the cables doing shaping and isolation work when they haven't even built the foundation of any mass to start with. And I would try to keep below 15% bf for the most part. Just eat clean as a rule and do cardio a few times a week it'll happen !

I'm not ditching compound for isolation by any means (I've been doing compound lifts for almost 3 years). What I'm looking to do is isolate the parts of my body that are struggling and veer away from the basic routines that are geared towards non-"pharmaceutically" assisted people. While I'm sure sticking to 5/3/1 or SSTM would be great at building mass on a stack, it doesn't use the time to the best of its ability (as far as I've read) because it doesn't take juice into account.