help me get huge =)

[mithong]

i am currently 146 lbs and 5'8, and am trying to get to 165 by the end of the summer....
for diet, i take in about 140 g of protein, 280 g of carbs, and about 80-100 of fat... and i taike whey protein and glutamine
this is my routine
monday chest
incline dumbells 10x 8x 6x
flat barbell 10x 8x 6x
pec deck 10x 8x 6x

tuesday back
t bar row 10x 8x 6x
dead lift 10x 8x 6x
pull ups as much as i can do for 3 sets

wednesday legs
squats 10x 8x 6x
sl dead lifts 10x 8x 6x
leg press 10x 8x 6x

thursday shoulders
military press 10x 8x 6x
side lateral raises 10x 8x 6x
front raises 10x 8x 6x
uprite rows 10x 8x 6x

friday arms
close grip bench 10x 8x 6x
dips 10x 8x 6x
barbell curls 10x 8x 6x
dumbell curls 10x 8x 6x

is there anything i need to add or take away from my routine? or my diet? should i be taking whey protein any time other than post workout? should i focus more on form than weight? (ie going 3 secs on the negative 1 sec on the positive) please help me thanks

 

[gettinlarger]

lose the pec deck. its useless. bb bench, incline dbs work fine. throw some weighted dips in. interchange with bb's and db's and different incline/decline/flat exercises. no need for leg press if youre doing squats. no need for SL deads either. if your intensity is high, your legs and back will be dead after both deads and squats. just alternate different types of deads on back day. do deadlifts first in the workout too. pullups - add some weight to them. i think you need a little more volume in your workout. add a couple more exercises to friday. and yes, focus more on form more than weight. MUCH MORE.

 

[coolcolj]

5 days a week?

Why not go back to basics

mon, weds and friday

Squat
deadlift
Incline Dumbell BP
Bent over row
Chin
Shoulder press
Laterals
bicep curl
V bar tricep pressdown
Abs
Lying L-laterals for external rotary cuffs. Injury prevention and prevents that hunched BB'er look due to shortened cuffs

3 sets of 8-10

workout in 45mins, move fast

this way you get to hit your bodyparts 3 times more often than your current workout.

 

[Thaibox]

I wouldn't lift 5 days in a row.

Doing squats the day after deads is not good, and since you're doing SLDL with them, it would be suicide for your progress.

 

[b fold the truth]

I don't suggest 5 days straight to anyone...especially if they are trying to grow.

You also need to eat more. If you want to weigh 165...eat like you are 165-180lbs.

200g prot
300-400g carbs
fat will take care of itself.

You need food!!!!

B True

 

[Lord_Suston]

I prett much tallied up your caloric intake and it is basically about 800-1000Kcal for fat about 560-600Kcal for protein and about 1200 for carbs, grand total about 2600-2800cal per day. Up the protein and carbs a bit if you trainin methods are locked down and you get enough sleep and wate. Yes water since muscle are made up of water and most metabolic processes use H2o it will help to drink more fluids. The only advice is maybe taker a rest on wens day and break the routine a little and do:
D1 Back, traps
D2 Chest and Delts
D3 rest
D4 Arms
D5 Legs
D6 rest
D7 rest
Do abs whenever. make sure your sets are intense and with good form, get ready to grow if the calories are there.

 

[FitnessFrk]

definetly change the split..you can not effectively train legs and back the 2 biggest body parts on consecutive days. it is to taxing on ATP stores and will hamper gains in LBM...you need at least 48 hours in-between.