Ollie123

hi i was wondering if i could get help from someone about a mass training routine this is the routine i do atm .

monday - triceps, chest, shoulders abs

1 chestpress-
2 shoulder press-(seated)
3 shrugs-(should i roll my shoulders back or just go straight up and down motion)
4 cable cross overs
5 Overhead Tricep Extensions
6 crunches
for these i do 4 sets 8-6 4-6 2-4 1-2 reps increasing the weight every time and also a burn out and superset( are these burn outs and ss essential)

Tuesday - legs abs
squats, stiff leg dead lifts,leg exstentions, leg curl , leg press, calf raises and lying leg raises
for these i do same 6-8 4-6 2-4 1-2 reps in 4 sets with burn out and ss.

wednesday- biceps , back, abs
i do reverse curls , concentration curls , preacher curls , seated hammer curls, wrists curls , dumbell rows and low pulleyrows, crunches.
i do same 4 sets on each 8-6 4-6 2-4 1-2 increasing weight every time with burn outs and supersets on most.

advice needed what do i really need to do for mass training routine? does it need changing? can you explain in detail im new at this cheers guys.

ah24

Looks complicated to me.

Most people will say either do PPL (Push Pull Legs) or a 4 day split.

Im on an upper/lower split and its working great for me. I do:

Monday = upper
Tuesday = lower
Wed = off
Thursday = upper
Friday = lower

Ollie123

but what stuff do u do whats ya routine wat weights etc do i do to much isolation are b outs ,ss needed

ah24

Monday:
Flat Dumbell Press = 3 x 6 reps
Bent Over Row = 3 x 6 reps
Incl Barbell Press = 2 x 10 reps
Lat Pulldown = 2 x 10 reps
Dumbell Shoulder Press = 2 x 10 reps
Barbell Bicep Curls = 2 x 10 reps

Tuesday:
Front Squats = 3 x 6 reps
Stiff Legged DL's = 3 x 6 reps
Leg Extensions = 2 x 10 reps
My calf superset

Thursday:
Incl Dumbell Press = 3 x 6 reps
Low Cable Rows = 3 x 6 reps
Flat Bench Press = 2 x 10 reps
Wide Grip Chins = 2 x 10 reps
Shoulder Press = 2 x 10 reps
Bicep Curls = 2 x 10
Closed Grip Benches = 2 x 10

Friday:
Deadlift = 3 x 6 reps
Leg Press = 3 x 6 reps
Leg Curl 2 x 10 reps

Looks alot but im always done within 40mins, and is really working well for me.
The original is on the myprotein site, i just changed a little bit for myself.

Ollie123

do u increase the weight after first sets so u wud do 6 increase 6 increase and 6 again

ah24

Firstly i do 2 warm sets just to get the blood flowing, then i find a weight that allows me to do 6 reps so that im just about shaking on the 6th. Usually ill stick with this weight as by the 3rd set im really struggling to push out the last rep and occasionally need assistance.

Its upto you though mate, if you pick a weight but can go heavier on the next set go for it.

Ollie123

is that your body <<<<<<<<< i hope i dont offend u by saying are you on steds or is it all been hard work to get that big. oh and do u have a link for the original mass building routine so i can check it out aswell mate cheers

ah24

Doesnt offend me at all mate. No im not on steroids, im 17 years old and been training since October, that picture was taken around 2-3 weeks ago. If you look in the members pics section you will find a thread from me that has a few pics in. I'll PM a pic of me back in October if you want.

As said in the thread i dont intend on taking steroids until im around 21 - but i do plan on using them.

I think, without trying to sound big-headed, iv had good success is because i love this sport and love constantly learning, i love the compliments i get from people and if im honest, although i put A LOT of work in - i do seem to have fairly good genetics

Ollie123

how tall are u im 6 foot 5 and quite thin , do u think i wud need a dif mass workout routine or wud urs be good enough with a strict carb protein diet

danneh

Do you not think your overtraining abit there mate? I am also looking for a decent workout

ah24

Ahh thats where its going to be slightly harder for you to look bigger (but when you do, you'll look massive!!)

Im 5 ft 6 so 'appear' bigger than i am. I dont see why this training plan wouldnt work for you, providing your diet is spot on. Would you be ok with a set diet, could you follow one? If so PM me and ill give you a hand on sorting one out for your needs.

As said, its harder for tall people to look real muscular, but when you do - and you will if you work hard - you will look 10times better than someone my height!

Ollie123

hows this then for improved diet to start

breakfast 6 eggs boiled eating 6 whites 3 yolks (other yolk thrown away) on 2 pieces of brown toast with 100 grams of oatmeal

mid morning protein shake(myprotein.com) and banana

lunch 2 chicken fillets on 2 piece brown bread sandwich

mid after noon - protein shake banana

dinner when i get home 100 grams of rice hand ful of vege and 2 chicken fillets .

after i work out at night protein shake with dextrose

before bed can of tuna with apple
this better ? or do you think i need more carbs during the day cos ive put alot of protein in ?

this is the diet i posted on another thread what do u think

ah24

It looks pretty good, but whether its enough for you i dont know? Ill check it tomorrow for you mate...how much do you weigh? Sorry if already stated!

Ollie123

i weight just under 13 stone i dunno what that is in pounds i use to weight 12 1/2 but put few pounds on because i was eating like 8 pieces of white bread during the day 4 at night for the carbs which i cut down on now, is it true i shouldnt eat carbs after like 8 o clock?.

offo

who cares about mass its strength u need >P