Need guidance on routines and such--returning newbie

[TunnelVision03]

Hey guys.... I am stationed in Iraq currently and dont have too much to do, rather than work out and work. I need a little guidance as I am just getting back into the routine. I am 22 years old and previously juiced (high school) but after maturing and whatever you want to call it, I want to do this naturally as my age/test levels are enough at this time.

I am currently taking BSN's N.O.Xplode 1.5 scoop preworkout.
BSN CellMass 1 scoop post-workout.
BSN Syntha-6 Protein, 1 to 2 shakes per day.

I feel that my routines are all over the place right now and I am looking for more of a regular workout process. I want to gain mass. I have read that that is better-acheived by slower, higher rep workouts.

I usually do my chest workout with 2 warmup sets of flat bench, followed by 3 sets of 8 reps increasing weight. Then dumbell presses, 3 sets. Then Incline presses. Every workout changing my starting point with a different workout.

Arms and legs are pretty much the same things... 2 warmups followed by 3 sets of 3 different exercises.

My diet is pretty steady, I try to stick with the chickens, beefs, rice, etc. in the dining facilities..

I am 5'7'' and 185 lbs. I have a rather small belly.... I also do cardio about 6 nights/week for 15-20 mins along with shooting some hoops on our basketball courts on-base.

Any constructive criticism is welcomed, as I am looking to cut down the waistline and build some good solid mass. Thanks in advance!!

Dave

 

[HaZaRDouZ]

search for mad cows 5x5 or dual factor 5x5 on this site

 

[ZGzaZ]

Hey guys.... I am stationed in Iraq currently and dont have too much to do, rather than work out and work. I need a little guidance as I am just getting back into the routine. I am 22 years old and previously juiced (high school) but after maturing and whatever you want to call it, I want to do this naturally as my age/test levels are enough at this time.

I am currently taking BSN's N.O.Xplode 1.5 scoop preworkout.
BSN CellMass 1 scoop post-workout.
BSN Syntha-6 Protein, 1 to 2 shakes per day.

I feel that my routines are all over the place right now and I am looking for more of a regular workout process. I want to gain mass. I have read that that is better-acheived by slower, higher rep workouts.

No matter what you have heard or read.. rep schemes and TUT (time under tension) do not play as big a role in building muscle as the other most important 2 do. Rule number 1 is making your muscles have a NEED for growth, this comes by adding small amount of weight to the bar each week in different exercises. Rule number 2, is keeping your body in an anabolic state by being in a calorie surplus (over your daily maintenance calorie needs).

I usually do my chest workout with 2 warmup sets of flat bench, followed by 3 sets of 8 reps increasing weight. Then dumbell presses, 3 sets. Then Incline presses. Every workout changing my starting point with a different workout.

Definately not necessary... do the same workout each time, but increase your top set of weight 5lbs from the workout before each time. This is the stimulus for growth I talked about as rule 1.

Arms and legs are pretty much the same things... 2 warmups followed by 3 sets of 3 different exercises.

My diet is pretty steady, I try to stick with the chickens, beefs, rice, etc. in the dining facilities..

I am 5'7'' and 185 lbs. I have a rather small belly.... I also do cardio about 6 nights/week for 15-20 mins along with shooting some hoops on our basketball courts on-base.


If youre serious about putting on muscle, I would stop the voluntary cardio completely, or cut it down drastically. I don't see a problem with the shooting hoops though, you're not going to be burning as many calories that way unless youre playing all out games.
Any constructive criticism is welcomed, as I am looking to cut down the waistline and build some good solid mass. Thanks in advance!!

Dave

My overall advice would be, look to Madcows 5x5 that saiyan mentioned. It will teach you about the major factors in building overall strength and size, and that you don't need to any fancy flex magazine routines to have success building muscle. Stick to the program, keep eating a lot of good food, cut the cardio down a lot, and you will see results. GL bro... If you didnt notice, I copy and pasted your text with some answers in there also, so read those first.