Bulk training Help.....

[PolishMac]

He guys.. Just recently signed up to this great forum after I started hitting the gym...

I go 5 times a week, monday through friday but I dont seem to be gainning any mass. I really dont have a routine.

My stats are 6'1'' and 185 lbs. I want to be at about 200-210. Do you guys know a good weekly schedule that would give good mass. Im not looking to be ripped just bigger... I want to concentrate on upperbody and arms... Please help.

Thanks

 

[BlkWS6]

I go 5 times a week, monday through friday but I dont seem to be gainning any mass. I really dont have a routine.

Thats probably the reason right there!!! You dont necessarily have to work out 5 days a week, and having a good routine is crucial!!!!! Check out the stickies in this forum. They are all good (and of course I like the 5x5 )

 

[CobraUTAH]

Polishmac, I'm 6'3 and 215 right now. I had lifted for many years and had added good size and strength up until about three years ago. When I started I was 6'3 and about 150 pounds a total rail. After years of hard work I gained a ton of muscle and respect in the gym. However those gains stopped long ago and I had been stagnant but in good shape for far too long. Well after discovering this site thanks to blkws6 I found the wonders of lifting and training hard again, and the 5x5 routine, which I feel is perfect for the tall skinny guys looking to add size and strength. It's geared towards less volume but heavy sets. Anyway read up on it and give it a shot, I'm loving it. I've gone from the 200 pounds that I was at for three years to 215.6 as of Monday, in 5 weeks, I'm now in my 6th week of training with the 5x5 program. I regained that love of lifting where your excited all day about working out and seeing how much better you are now compared to just one week ago.

 

[louden_swain]

for bulk 3 days a week is ideal. You need to spend more time eating and resting rather than breaking yourself down.

 

[Thaibox]

for bulk 3 days a week is ideal. You need to spend more time eating and resting rather than breaking yourself down.

Ditto
5 days a week is the perfect routine for losing muscle

 

[PolishMac]

Thanks Guys.. Ill switch to going 3 days a week and try the 5x5 routine...

Can you guys tell me what muscle groups I should do within the days?
Like Day 1 - Bi's, Tri's? and so on...
And maybe what good exercises to concentrate on bulk are... Im trying to concentrate on mass not tonning.

Thanks guys

 

[BlkWS6]

The 5x5 is a great routine, but it may be kinda hard to do in a 3 day a week split. I personally follow a 4 day split for the 5x5, but that doesnt mean that you cant somehow compact it and do it within 3 days, but I think it would be pretty tough. The sticky by Needsize basically lays out the 5x5 for a 4 day a week split. Check that out if you havent already, that will answer basically all you need to know about NS's version of the 5x5, and what movements to perform. If you still have questions, there are a lot of 5x5'ers on here so you are in good hands. Good luck.

 

[johnny1111]

Squats, Dead lifts, Bench Press, Military presses, Chins/BB Rows. The core exercises will get you big. -john

 

[slobberknocker]

OK, here's the big "secret" to gaining mass. Squat heavy, push heavy, and pull heavy. Eat as much as you possibly can. Sleep as much as you possibly can.


Remember, this is a secret, so don't tell anyone.

 

[gmanlax7]

yes !

SLEEP TONS ~