Gym routine help?

[Danis9mm]

Who wants to help me with a weekly gym routine of some sort. I think im stuck looking the same and not gaining anymore muscle. I usually go to the gym 4 days a week and workout 2 muscles a day. Ive been starting to eat more but i feel i need a good gym routine. Im 23 5'10 164lbs

 

[joeblow12345]

What are your goals? What kind of routine are you doing know?

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[joeblow12345]

Now?

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[brownbrown]

wanna go pro, just be strong, be defined

 

[Youngncurious]

Have you tried push/pull

 

[Danis9mm]

Goal is to gain more muscle mass and weight in at 170 180 maybe.. My routine changes i try to listen to my body and know when a body part or muscle is slakin off. Im in the gym atleast 4 days a week but i let my body recover when im really sore.. I do 2 dif muscles a day and saturday is usually cardio and legs

 

[nelson_303]

5/3/1.... Repeat for a couple then change to5x5 then change. But 5/3/1 worked the best for me..

 

[joeblow12345]

Goal is to gain more muscle mass and weight in at 170 180 maybe.. My routine changes i try to listen to my body and know when a body part or muscle is slakin off. Im in the gym atleast 4 days a week but i let my body recover when im really sore.. I do 2 dif muscles a day and saturday is usually cardio and legs

Your diet is going to determine how much weight you gain ultimately. I dont know how much you eat now but I would shoot for 350 grams of protein with at least 250 coming from whole foods. Too many people rely on shakes to get in their protein and they wonder why the dont gain. You have to eat big to get big plain and simple. As far as routine the push, pull, legs approach is a classic. I feel this is a good mass routine. If you were looking for strength than 531 or the 5x5 are good simple choices. There are more advanced routines out there, but at a novice level I feel they are counterproductive. The reason being is it takes years of training to adapt your body to that kind of punishment.

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[Danis9mm]

Thanks for the advice. Any supplements i could be taking.. Which ones do you guys recommend

 

[joeblow12345]

Thanks for the advice. Any supplements i could be taking.. Which ones do you guys recommend

A good whey protein or weight gainer, creatine, fish oil, multi vitamin, coq 10, bcaa's, and if you wanted to, add in a natural test booster.

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