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

[joe d]

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

is this what you have Workbench Multi System Official Site of Powertec Fitness - Fitness Home Gyms and Weightlifting Equipment

 

[WoNmOrEp309]

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

Yes, that is it exactly. I know it may not be the best, but its all i got for now.

 

[ceo]

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

curls! Curl as much food into your mouth as you possibly can. Eat until you are full, then drink a shake. You should feel so full it's uncomfortable, all the time...and never hungry.

 

[joe d]

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

Yes, that is it exactly. I know it may not be the best, but its all i got for now.

FOR TRAINING:

DAY 1
BENCH PRESS 4 SETS
SHOULDER PRESS 4 SETS
DIPS 3 SETS
PEC FLY 2 SETS
TRICEP PRESS 2 SETS HIGH REP

DAY 3
SQUATS- 4 SETS ATG
LEG EXT- 2 SETS HIGH REP
CALF RAISES- 2 SETS HIGH REP

DAY 5
DEADS 4 SETS
LAT PULLDOWNS 4 SETS
SEATED ROWS 4 SETS
DUMBBELL SHRUGS 3 SETS HIGH REP

high rep means as many as you can but shoot for 20 reps.

all other sets alternate rep ranges weakly. 4rep, 10 rep, 6 rep, 12 rep then repeat so that each target will be for an entire weak. you will finish the cycle in a month than repeat.

NOW THE DIET:
what you will need to do is get in 5 solid high quality home cooked meals. chicken, eggs or beef, sweat potato, red skin potato, oats, or other whole grains, and broccoli, asperagus or spinach in all of these meals. a big handful of the meat a big handful of the carb, and a big handful of the veggie. if you dont have time to cook like this then cook in bulk and freeze the meals. make them like tv dinners.

in addition to these 5 meals you will need to fill in the gaps. do this with a large glass of whole milk between every meal. starting after your first meal and ending right before bed.

eat a bananna every day with breakfast and an apple every day sometime between lunch and dinner.

drink large glasses of water with every meal and sip water all day long.

the last diet addition is on the 3 training days. on these days as soon as your done working out dring a whey isolate shake high in simple carbs or even better get some big blast for this time.

try this out for a few weaks. if you dont start gaining add some mixed nuts throughout the day and add some protein powder to the milk.

thats what i would do as a start. good luck.

 

[bblazer]

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

Joe that is a great plan. Nice, simple and to the point - especially the diet. I like the "big handful" concept.

Really, really good advice.

B-

 

[joe d]

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

Joe that is a great plan. Nice, simple and to the point - especially the diet. I like the "big handful" concept.

Really, really good advice.

B-

thank you.

 

[bblazer]

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

thank you.

I think 10 grams of tren m per week would work well too.


j/k



B-

 

[WoNmOrEp309]

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

thanks for all the advise, i have been eatin until i feel like im gonna puke. lol but i will start on that routine you posted, so 1st week 4 reps, 2nd week 6 reps, 3rd week 10 reps, 4th week 12 reps.

 

[joe d]

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

thanks for all the advise, i have been eatin until i feel like im gonna puke. lol but i will start on that routine you posted, so 1st week 4 reps, 2nd week 6 reps, 3rd week 10 reps, 4th week 12 reps.

1st wk 4 reps 2nd wk 10 reps 3rd wk 6 reps 4th wk 12 reps

 

[joe d]

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

thanks for all the advise, i have been eatin until i feel like im gonna puke. lol but i will start on that routine you posted, so 1st week 4 reps, 2nd week 6 reps, 3rd week 10 reps, 4th week 12 reps.

diet isnt just about eating all you can. its about using the different effects of different foods to best suit your body in reaching your goals.