3-4 month mass build

[got2baesthetic]

Hey, so I'll keep this simple because simplicity is good.

Next 3-4 months, 16 weeks about, I wanna do hardcore mass build. I'm 155lbs at 10%bf and I don't want to cut anymore because I DONT HAVE WEIGHT TO CUT. So I wanna do mega mass build. Like 2-3 protein shakes a day, eat lean, train like a monkey. I've heard stuff on like 5x5 training but I'm not sure what that is. 3x3 training is 3 sets of 3 right?, but I heard 5x5 was something different? Not sure unless it's just 5 sets of 5... Anyways what would be some good training numbers to go by? I have my excersises down, I just need numbers to go by so I can adjust the weights I perform these excersises at. Thx

 

[EZ_E]

Hey, so I'll keep this simple because simplicity is good.

Next 3-4 months, 16 weeks about, I wanna do hardcore mass build. I'm 155lbs at 10%bf and I don't want to cut anymore because I DONT HAVE WEIGHT TO CUT. So I wanna do mega mass build. Like 2-3 protein shakes a day, eat lean, train like a monkey. I've heard stuff on like 5x5 training but I'm not sure what that is. 3x3 training is 3 sets of 3 right?, but I heard 5x5 was something different? Not sure unless it's just 5 sets of 5... Anyways what would be some good training numbers to go by? I have my excersises down, I just need numbers to go by so I can adjust the weights I perform these excersises at. Thx

Welcome to EF...

Finally someone who gets it, most guys @ 155 lbs come here asking "what's a good dose for winstrol????"

Anyway, from what I understand there are a few variations of the 5 x 5 but if you google it, you should get an idea.....

A few questions;

What's your age and height?

How many calories are you eating/day?

~EZ

 

[got2baesthetic]

Welcome to EF...

Finally someone who gets it, most guys @ 155 lbs come here asking "what's a good dose for winstrol????"

Anyway, from what I understand there are a few variations of the 5 x 5 but if you google it, you should get an idea.....

A few questions;

What's your age and height?

How many calories are you eating/day?

~EZ

19, 5'11, and right now before it was like 2000 calories, 200g protein, 200g carbs, 40g fat, but I'm gonna look over some numbers again just because I want to switch everything for a LEAN AND CLEAN 3-4 month bulk.. Things like ground beef, chicken breast, tuna, fish, clean sandwiches.. When I keep mentioning "clean/lean" I mean like not cheap bolonga, or not like sandwiches with overloading weird things.. Like just LEAN foods that aren't like a big mac. I'm gonna start on Monday this 4 month bulk, I'm gonna go to the gym tonight to run up some numbers for calories/protein/carbs/fat with my dietitionist, but I was just wondering about 5x5 training.. Like just the overall structure/theory of it. I have googled a little bit of it but some pages are kinda confusing.. Over all what I have is.. 5 sets, 5 reps, 80-85% of max.. When I can do 5 sets of 5 reps, bump weight up 8-10% .. any other suggestions for 5x5 or gaining mass? I'll be taking 2 protein shakes a day, that's for sure

 

[PickMe69]

Yah, I'm doing the same, I got down to 185 @ 6.2% BF, I'm trying to get up to around 215, then cut back to 205 before next summer... I just plan on smoking mad tree to keep me from working out more than I need to (cause usually I overreach too much), plus I just eat insane amounts of food... lets see how that gos! haha, but there are differen variations of 5x5, if you've been working out for a while I'd suggest 3x5 or Bill Starr's 5x5, google that, and you should find a good template. Good luck boss!

 

[PickMe69]

LEAN AND CLEAN 3-4 month bulk

Be Careful with that lean and clean, you ought to be on that seefood diet, if you see it, you eat it.... your 5'11" at 155, even at 10% BF you can afford to go up to about 20, and you'll drop back to 10 with a quick cycle of CKD diet in no time, but you'll be about 20 pounds heavier with muscle.... looking a lot better.

 

[zedhed]

Go to google and put in Stronglifts 5x5. Excellent program for what you say you want.

 

[EZ_E]

19, 5'11, and right now before it was like 2000 calories, 200g protein, 200g carbs, 40g fat, but I'm gonna look over some numbers again just because I want to switch everything for a LEAN AND CLEAN 3-4 month bulk.. Things like ground beef, chicken breast, tuna, fish, clean sandwiches.. When I keep mentioning "clean/lean" I mean like not cheap bolonga, or not like sandwiches with overloading weird things.. Like just LEAN foods that aren't like a big mac. I'm gonna start on Monday this 4 month bulk, I'm gonna go to the gym tonight to run up some numbers for calories/protein/carbs/fat with my dietitionist, but I was just wondering about 5x5 training.. Like just the overall structure/theory of it. I have googled a little bit of it but some pages are kinda confusing.. Over all what I have is.. 5 sets, 5 reps, 80-85% of max.. When I can do 5 sets of 5 reps, bump weight up 8-10% .. any other suggestions for 5x5 or gaining mass? I'll be taking 2 protein shakes a day, that's for sure

I like the choices you have for food, @ 19 you should be able to eat and gain pretty easily....don't be afraid to throw in some beef, whole milk.....you wanna bulk up afterall...

Good Luck...

~EZ

 

[obsessedwliftin]

Go to google and put in Stronglifts 5x5. Excellent program for what you say you want.

^^^^^^^ This. I have been lifting for a long time bro and this program works. Squating three times a week gets rough when the weight gets up there but no pain no gain in this game. Good luck bro!

 

[Gettingtobigformydesmo]

Useful link my friend.

Have a look......

http://www.t-nation.com/free_online_article/sports_body_training_performance/locked_and_loaded

 

[hollywoodfw]

Check out Chad Waterbury on t-nation, he has some good info as well as look into Starting Strength by Mark Rippetoe. Main thing is keep your overall number of reps between 15-25 for the best strength/mass gains. Also drinking a gallon of milk, I preferred chocolate, a day along with whatever you're eating will put weight on you. Granted you will get fat on it if you do it too long but it sure helped get the ball rolling for me.