What do you guys recommend?

[CrimsonKing]

Also, just noticed that if you are indeed at 8% bf you need to stop the cardio too if you want to grow!

Consider this a good news message! Do less get more!

 

[Hengst]

And do not give up. You will get discouraged at some time.

Just keep it in your mind that fundamental change comes incrementally. Do not weigh your self every day (or week for that matter) once every 2-3 months is enough.

Take a long range view, (time is going to pass whether you are working out or not. You are going to get older regardless of what you do so you might as well get older and bigger at the same time)

Set ATTAINABLE goals, accept that you will not put on 20 lbs of LBM in 6 weeks. If you put on and KEEP one pound a month you will be 12 pounds heavier in a year. after a couple of years you will be scores of pounds heavier and have the body you want.

 

[Scaggs]

s far as exercises, focus on compound movements that will build you all around and make your core strong. Movements like - SQUAT, DEADLIFTS, BENCH, PRESS. I'd say if you did only these exercises in a rep range of 8-10 for 4 sets per exercise that would be perfrect and you would grow like a weed for at least a year on that.

Outside of that if you really want to get smart on trechniques. Look up the Westside training stuff. However, you need to do alot more reading and understanding before going into that one.

Above is Exactly what you should be fucusing on bro. do the cores your first year. That is exactly what i did and trained only two days a week on bill stars A&B routine alternating some power moves each time. no more than 3 sets bro. for you more is not better. less is. just stimulate growth using power cleans, clean and jerk, deadlift, stiff legged d-lift, incline bech, flat bench, power pulls off the floor, bent over rows, standing cambered curls, chins and squats. thats all i did and put on almost 12 lbs in 6 months of lean mass. i always felt i WASN'T working hard enough or enough in general because i had so much resting time. but that was what made me grow. i was built just like you. metabolism through the roof, and never could gain a lb untill i found proper training. once you build a good base, you can easily increase your intensity and change up your routine to a more traditional 3 day training week. make sure you supplement right. 3 must haves are protein, creatine and glutimine. forget the rest...

oh and for mass building....hahah if you can drive don't walk, if you can sit don't friggin stand.

you need those calories bro.

Scaggs