How do I get BIG (gain mass)?

[IJ26]

Just eat and train hard. Check out the sticky on the top of the page but those methods may be too advanced for a newbie. Stick with basic compound movements as others have suggested and please dont base your workout around bicep curls.

 

[BUGZY]

Thanks for the replies. Im starting with 3 muscle groups per work out day. The excercises I have are:

Chest:Bench, Incline, Decline
Shouldersumbell raises, Barbell Raises
Triceps: Closed Grip Bench Press, Dips
Biceps: Barbell, Dumbell curls
Back: Pulldowns, Seated Rows
Quads:Squats
Hamstring: Just machines
Calves: Standing, Sitting lifts

 

[Backlash]

Pretty good exercises. I would strongly recommend adding some sort of military or overhead press for shoulders though. Good luck man - stick around the board!

 

[FatRat]

Looks ok, but would strongly recommend following Spatt's advice and checking out the Training sticky. You could quite easily turn those very productive exercises into a mess if you don’t plan things out carefully. 5x5, DC or HST would be good places to start.

Also, maybe add some form of Deadlift, I think you will like the results from those.

 

[Lord_Suston]

Always do compound lifts. Hard and heavy with good form. this pays off and over time with good diet you will grow

 

[MrTrap]

Bugzy if you're new to lifting don't be splitting your body up and doing 3 lifts per bodypart. Also don't waste your time working that little shit (calves, isolation arm lifts) until you gain some weight. Just stick to squats, some kind of deadlift, pulldowns or pullups, rows, benches or dips, overhead presses, and abs. Like Spatts said, look at the Sticky on training methods. Something like the Old School program could work though you might want the board here to help you adapt it to you being new to this.

Traps

 

[pwr_machine]

Bugzy if you're new to lifting don't be splitting your body up and doing 3 lifts per bodypart. Also don't waste your time working that little shit (calves, isolation arm lifts) until you gain some weight. Just stick to squats, some kind of deadlift, pulldowns or pullups, rows, benches or dips, overhead presses, and abs. Like Spatts said, look at the Sticky on training methods. Something like the Old School program could work though you might want the board here to help you adapt it to you being new to this.

Traps

I see where you're headed, but I wouldn't advise neglecting calves. Those suckers are stubborn and I wish I had started training them years ago. For powerlifting purposes, I had no interest in developing calves. But now that I'm considering bodybuilding, my calves are waaaay behind.

 

[Jordaz]

Yep dont forget those calves! EAT EAT AND EAT