Building mass and gaining 20 lbs

[Reedsey]

Hi guys,

i work out 5 days a week, been training for a year now, im 160 lbs and 5'10 with EST : 11-14 % BF

i do isolation excercises so it gives me a reason to go the gym everyday, but i need to know a few things.

First of all i have a slight pigeon chest but quite toned pecs, so what do i do about getting those babys pumped up some more ?
more decline? more flat? more flies?

The other is, general mass.

now i know squats , or doing legs is pretty much the key to this point, but what about the nutrition side, also smoking? drinking? will these things prevent one from getting mass gains? but not muscle gains? if that makes sense

 

[Evan Tipps]

Cut the isolation down and put in good quality compound lifts!! That's the best thing you can do for mass, squats/bent over barbell rows/incline,flat bench/ohp. Drinking/smoking will lower your T levels I believe. And alcohol is empty calories, stay away from it! For a thicker chest I say drop the flies. Add in alot of incline presses. Those helped me out tremendously! For mass/gaining weight up the carbs/proteins/calories. Keep it simple and clean!

 

[oxymoron]

Hi guys,

i work out 5 days a week, been training for a year now, im 160 lbs and 5'10 with EST : 11-14 % BF

i do isolation excercises so it gives me a reason to go the gym everyday, but i need to know a few things.

First of all i have a slight pigeon chest but quite toned pecs, so what do i do about getting those babys pumped up some more ?
more decline? more flat? more flies?

The other is, general mass.

now i know squats , or doing legs is pretty much the key to this point, but what about the nutrition side, also smoking? drinking? will these things prevent one from getting mass gains? but not muscle gains? if that makes sense

not sure why isolation exercises get u into the gym... compound movement will build more mass imo.

ur chest needs a variation of exercises, incline, decline, flat, cable flys, dips.

if ur smoking and drinking lol then u need to probably make that a near term goal to cut. Smoking uhhh no. Now i will have 1 - 2 glasses of wine once every few wks, usually a work dinner and i should do less.

the mass u put on is mainly down to ur diet and workout intensity. why don't u start by posting what ur eating now on an avg day, how often as much detail as u can give.


Sent from my htc t-bolt using the elitefitness app.

 

[Buildingup24]

Like others have said-
more compounds less isolation-don't make your own routine, get on one thats out there (theres quite a few GOOD ones)
gain weight with a calorie surplus (high protein, fat /carb is more up to you)
Stop smoking. No excuses.
Drinking- I'm in college so I feel you about that- I've become a social drinker where once a week or every other week, I'll have 2-3 drinks- it won't kill you. I've learned that getting hammered has no benefits to my social life.
Hope that helps.

 

[Reedsey]

thanks for replying,

i didnt mean isolation exercises get me in the gym its just i want to be there everyday and doing compound will fatigue me i think?
i just enjoy the training on certain groups of muscle,

as for smoking, its not cigarettes, its around 2-4 joints a night lol

diet is good, i dont eat many dough products nor sausage rolls or other rubbish like that, i eat fresh food usually, quite alot of bread though, mainly wholemeal but still lots of bread daily, a few bananas also , big dinner as always , 3-4 protien shakes, my average lunchtime spend is around 7 GBP ,

i could say , add more leg/back days to my week, have a 6 day week routine,

Mon - chest
Tuesday - legs
Wednesday - shoulders
Thursday - back & bi's
Friday - chest
Saturday - Legs/back

hows that sound

 

[Evan Tipps]

Not very good honestly

 

[Reedsey]

Any thing you can add?
or did you mean the smoking weed?
why do you not like it?

 

[jerome simpson]

Look into a push/pull/legs workout. Kinda like what u drew up, but incorporate shoulders with back, and add bis. I dead lift on this day occasionally if I want to make it a long session. You can actually split shoulders into both push and pull days as both motions are used.

Legs should be squats, and the correct way along with some other exercises. Abs on as many days as u feel up to it. Take a break from this three day cycle whenever your body tells u to take a day off, and pick up where u left off.

I'm on this now and use some of the 5x5 philosophy mixed in, but I'm in a hardcore phase. I plan to ease up in a while.

Sent from my Galaxy Nexus using EliteFitness

 

[Evan Tipps]

Because first of all your putting a day to bis but not tris. Your not giving enough rest to the muscles. You want to work chest 2x a week but not back? Look of steves push/pull/leg split and try that out.

 

[Buildingup24]

Your sets for push (chest/shoulders) should equal your sets for back.
I actually add more back work just for reasons like posture and such.
But yeah scratch your workout. I know you really want big arms, I get it. Read up this...
http://www.t-nation.com/readArticle.do?id=4904932

Its push pull legs & "free day"
You can do whatever you want on your free day- for you, it's arms so be it.

Progressive on weights, eat like a man, live a healthy lifestyle, and most importantly be consistent- things will fall into play.