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.

 

[got2baesthetic]

Bump for feedback

 

[NOLOGY77]

I am also at 165lbs trying to get to 180-185 lbs. Hard thing i know especially if you hardly gain and you are out of drugs but i am trying. I eat mostly clean and large amounts but also i hit the burger king twice a week for some whoppers. I started SL5X5 lightly for now next week for the proper routine i did once mark rippetoes intermediate it worked very good for me it really gave me very very good gains but its for intermidiate lifters. For people like me that dont push or pull lots of weight i believe starting with the basic SL5x5 is better for best results.

And this is my question. Shall someone starts with thebasic if he doesnt pull/push a lot of weight on the bar or if he moves for an intermidiate program will be ok again as long as it done correctly?

 

[got2baesthetic]

I am also at 165lbs trying to get to 180-185 lbs. Hard thing i know especially if you hardly gain and you are out of drugs but i am trying. I eat mostly clean and large amounts but also i hit the burger king twice a week for some whoppers. I started SL5X5 lightly for now next week for the proper routine i did once mark rippetoes intermediate it worked very good for me it really gave me very very good gains but its for intermidiate lifters. For people like me that dont push or pull lots of weight i believe starting with the basic SL5x5 is better for best results.

And this is my question. Shall someone starts with thebasic if he doesnt pull/push a lot of weight on the bar or if he moves for an intermidiate program will be ok again as long as it done correctly?

From what I've read, 5x5 isn't really mass build, it's more like pound per pound strength.. Like say a 160lbs guy is bench pressing 150... After some 5x5 he'll be 160 [maybe a bit heavier from diet] so for the fun of it say he's 165 now.. But now he's benching 180.. From what I'm starting to see and feel at the gym is like the basic 10 10 6 is getting me bigger [of course with above maintenance calories].. for my key excersises I've started doing 4 sets like 12 12 8 6... These would be like leg press, incline dumbbell press.. Squat.. Deadlift.. All the key excersises in my workout

 

[got2baesthetic]

I am also at 165lbs trying to get to 180-185 lbs. Hard thing i know especially if you hardly gain and you are out of drugs but i am trying. I eat mostly clean and large amounts but also i hit the burger king twice a week for some whoppers. I started SL5X5 lightly for now next week for the proper routine i did once mark rippetoes intermediate it worked very good for me it really gave me very very good gains but its for intermidiate lifters. For people like me that dont push or pull lots of weight i believe starting with the basic SL5x5 is better for best results.

And this is my question. Shall someone starts with thebasic if he doesnt pull/push a lot of weight on the bar or if he moves for an intermidiate program will be ok again as long as it done correctly?

But to answer ur question which is what I forgot to do lol... As long as your form is good and you feel a burn, maybe it's time to bump up to the "intermediate" workout as long as you try to push the weight up and keep your form good.. BUT form above weight... If you can't to a clean rep, then it's not a rep at all and lower the weight.. You may feel like your belittling yourself BUT would you rather do it RIGHT or cheat yourself and possibly hurt yourself aswell

 

[zedhed]

Guys, if you feed properly there is nothing out there that will beat any of the 5x5 programs for you to add mass with. In order to add mass you have to lift heavier weights. Because of lifting heavier weights your are gonna get much bigger then you are right now. Thats all there is to it. Eat properly, Workout properly. Get plenty of rest. You will grow.
The one thing that you both need to remember is that you are young. Your matabolisms are raging furnaces right now. So you both must put yourself in the mindset that LESS IS MORE!!
Typically guys your age and size go to the gym and do waaaaay toooooo dam much working out. So Remember LESS IS MORE for you.
I guarentee that if you go do some intermediate to high rep program you will not gain any appreciable size. Thats why we telly 5x5. Particularly the Strong Lifts 5x5. Its simple and brutally effective as long as you do the program as it is written and feed to match the program.
Good luck and it will be intresting to see what you do.

 

[obsessedwliftin]

^^^^^^This. Zed has give you a proven path to success. I have been lifting on and off all my life. Seriously for the past 3 almost four years. I alwas ran the conventional body building splits and did recieve some results, but no where what I thought I would achieve for the amount of effort I was putting into it. So I decided to do some research. I started the SL 5x5 and did it to the T. I started with the bar on every excersize like a beginner, loaded the weight at 10 lbs per excersize and 20 pounds on deads until I started reaching weights that were acceptable. Just to get a true Idea where my bases where. Now I load at 5lbs per excersize and 10lbs on deads as the program is designed. I am almost 40yrs old bro and in 8 weeks on this program I am now squating 275 5x5, dead lifting 275 5x5, and overhead pressing 145 5x5, just to give you an idea. Now those weights may not sound to impressive but I had a hernia removed a year ago and have struggled to get back to some good weight since. I say all that to say when I humbled myself and quit letting my ego out perform my common sense I started getting results. I am now 211lbs at 6'2 and a TRUE 10% Bf and this program is the path I took to get there. Listen to the man he knows of what he speaks.

 

[zedhed]

Thats the thing bro. So many of our younger bro go to the gym and put in their time and bust ass. They work hard on getting their diet in line. And then they get much less then they should cuz they just way overdo their training. They have the energy, but they dont have the knowledge.
Fully 7 out of 10 peeps will do much much better with a hard gainer type of workout, or a 5x5 then they will with all that other crap. But they just dont get the mindset that for 7 out of 10 peeps less is more in training. You dont build you bod in the gym, thats where you break it down for it to grow in recovery. But with all that extra crap that they do there is no way their bods can properly recover.
Hopefully these bros will give this a shot and then they will know what it feels like to really see and feel what its like to make weekly gains from the hard ass work that they put in.
Also got to feed the program. So the hell what if you gain just a little bit of fat. Skinny is not sexy or attractive to anybody. Be strong, look strong and enjoy looking and feeling like a man should.
Man I wish someone had laid it out for me when I was in my 20s. Shit Id look like an OX now if they had.

 

[obsessedwliftin]

So true zed. So true bro. If you read Mehdi's writings he states that that is how all the old school bb'rs did it. The bb splits where just for the mags. I am proof it works. Well that and awesome supplementation and diet.

Sent from my DROID2 GLOBAL

 

[NOLOGY77]

The thing is that i am not in my twenties. I am 35 years old and i will go back to the basics with SL5X5 i will start post my results

 

[zedhed]

Bro Im in my 50s. I did the SL for my first time this year. I will continue to use and no looking back. It really is the best program that I have ever used and brought on the most gains by far. I strongly encourage you to do it. But do it exactly like its written. Dont add anything and dont subtract anything. And EAT!

 

[NOLOGY77]

I will do it no doubt starting from next week monday, this week is like a getting back to routine i will def start it. As for eat i go for oats with protein in the morning then tuna sandwhich with 5 eggs, then a handful of oats and apple, training, chicken or any kind of meat with rice or jacket potato, then protein shake with cottage cheese dinner meat with low fat yoghurt and almonds before sleep.

 

[zedhed]

Sounds like you on with your diet bro. Good lifting to you bro!
Would be gr8 for you to run a log too bro.