Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11.

[WoNmOrEp309]

Whats up guys, my name is Michael im 25, 5'11, 175 and im trying to gain muscle mass and weight. If anybody has any pointers or tips towards my goals please let me know. I am also looking to find a new routine suited for gaining weight and muscle mass, also looking to see what the best supplements for this goal is. Thanks

 

[moya]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

look above in the 'sticky's and go to the training information vault...
there are good programs in there... so try not to bastardize them... they work the way they are set up...
more would most likely lead to overtraining...
my best reccomendation would be the 5x5....

 

[ExtraMile]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

I would suggest something like 5x5, 3x5, 5/3/1 or make something simple with the help of someone on here that includes all the basic lifts. I dont know whats in the training vault but Im willing to bet its all legit in there...

 

[Tblock1]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

Whats up guys, my name is Michael im 25, 5'11, 175 and im trying to gain muscle mass and weight. If anybody has any pointers or tips towards my goals please let me know. I am also looking to find a new routine suited for gaining weight and muscle mass, also looking to see what the best supplements for this goal is. Thanks

5x5 is a great routine, as long as you eat right there are stories of people gaining like 40 pounds on it

 

[bblazer]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

Wendler's 5/3/1 without any doubt.

Essentially, any routine you are looking for that fulfills your goals should be centered around the deadlift, squat, and bench (and in that order of importance IMO), and assistance exercises that compliment each of those lifts.

Do that, and eat everything tat isn't nailed down, and you will see size and strength gains in 6 weeks.

Keep doing that for several years and you will be a monster.

B-

 

[joe d]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

Whats up guys, my name is Michael im 25, 5'11, 175 and im trying to gain muscle mass and weight. If anybody has any pointers or tips towards my goals please let me know. I am also looking to find a new routine suited for gaining weight and muscle mass, also looking to see what the best supplements for this goal is. Thanks

id be glad to help you out if you want. i would need a detailed run down of your diet with times and also need to know your current training situation.

 

[WoNmOrEp309]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

I have been working out off and on for about 3 years now but still get sore when i start back working out, but i have just finished school and now have enough time to put more thought and time into to bodybuilding. I have a powertech gym at my house, its the all in one free weight system probably the biggest one they offer. it has been good not all home gyms work tho, i have found that out.

I have been trying to put in atleast 4000 calories a day of about 150 gm protein powder, and another like 170 180 from lean meats. I dont have a set time that i eat because it is really dificult with my schedule i just try to eat a shit ton when i do eat. I usually eat breakfast at around:

10 am
50 gm protein shake
2 bowls of cereal
3 packs of Quaker oatmeal (cinnamon sugar)
a mason jar of milk

1 pm

stoufers frozen meal: Either:
Macaroni, Lasagna, mashed potatoes and meatloaf, Salisbury steak and macaroni.
2 mason jars of water
2 cups of red potato salad

4 pm
After work out 50 gm protein shake
nutrigrain bar x2
naturevalley almond bar

6 pm

lean meat
veggie
2 mason jars of water

9pm

2 cups red potato salad
nutrgrain bar

10pm
Can of Campbells chunky soup, Chicken Noodle or one with steak and more meat and veggies.

12 pm

50 gm protein shake
and maby another little snack if im not to bloated: naturevalley bar or nutrigrain bar.



It is really hard for me to gain weight i guess cause i am so active, i mow yards and do landscaping then work at UPS as a loader in 90 degree trailer so i sweat a ton, and then workout. I could eat 10 big macs and not see a single pound gained the next day lol.

 

[joe d]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

I have been working out off and on for about 3 years now but still get sore when i start back working out, but i have just finished school and now have enough time to put more thought and time into to bodybuilding. I have a powertech gym at my house, its the all in one free weight system probably the biggest one they offer. it has been good not all home gyms work tho, i have found that out.

I have been trying to put in atleast 4000 calories a day of about 150 gm protein powder, and another like 170 180 from lean meats. I dont have a set time that i eat because it is really dificult with my schedule i just try to eat a shit ton when i do eat. I usually eat breakfast at around:

10 am
50 gm protein shake
2 bowls of cereal
3 packs of Quaker oatmeal (cinnamon sugar)
a mason jar of milk

1 pm

stoufers frozen meal: Either:
Macaroni, Lasagna, mashed potatoes and meatloaf, Salisbury steak and macaroni.
2 mason jars of water
2 cups of red potato salad

4 pm
After work out 50 gm protein shake
nutrigrain bar x2
naturevalley almond bar

6 pm

lean meat
veggie
2 mason jars of water

9pm

2 cups red potato salad
nutrgrain bar

10pm
Can of Campbells chunky soup, Chicken Noodle or one with steak and more meat and veggies.

12 pm

50 gm protein shake
and maby another little snack if im not to bloated: naturevalley bar or nutrigrain bar.



It is really hard for me to gain weight i guess cause i am so active, i mow yards and do landscaping then work at UPS as a loader in 90 degree trailer so i sweat a ton, and then workout. I could eat 10 big macs and not see a single pound gained the next day lol.

you can gain weight. i see some areas in your diet where we can change things for the better. first so it can all be in 1 reply give me a link to the exact gym set up you have.

 

[WoNmOrEp309]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

It wont let put a link in cause i havnt been a member for 14 days. lol here is my routine i started on today.
5x5
Monday:

Weighted Chin up
DB calf raises
Reverse smith machine raises
BB military press
Lateral DB raise
Rear delt row
Close grip bench press

Tuesday:

Weighted pull ups
Weighted chest dips
Lying leg curls
BB squat
BB shrugs

Thursday:

Preacher curls
BB calf raise
seated calf raise
Rear delt row
Standing BB tricep extensions

Friday:

Bent over BB rows
Incline bench press
Stiff legged Deadlift
BB lunges
BB shrugs

 

[Tblock1]

Re: Anybody know of a good workout routine for gaining mass and weight!, 175 lbs 5,11

It wont let put a link in cause i havnt been a member for 14 days. lol here is my routine i started on today.
5x5
Monday:

Weighted Chin up
DB calf raises
Reverse smith machine raises
BB military press
Lateral DB raise
Rear delt row
Close grip bench press

Tuesday:

Weighted pull ups
Weighted chest dips
Lying leg curls
BB squat
BB shrugs

Thursday:

Preacher curls
BB calf raise
seated calf raise
Rear delt row
Standing BB tricep extensions

Friday:

Bent over BB rows
Incline bench press
Stiff legged Deadlift
BB lunges
BB shrugs

Doing weighted chinups and pullups 2 days in a row? Squats should be first on Tuesday, you should do regular deadlifts instead of stiff legged, and they should be 1st. Thursday looks like kind of a bullshit day. Any routine you follow should be based around:

Bench
Squat
Deadlift
Military press
Row