skipstaylor

Aims:
Increase Muscle mass

Background:

Age: 22
Height: 193cms (6'4)
Weight: 90kgs (14stone 2)
Body fat: 13.8%

Training:
4 years sports specific training and conditioning speed work, light strength work and flexability.

4 months of strength based training to prepare for mass gaining to give a base for this programme


Diet:


06.45 Shake and Bannana (2 scoops of Ground Scottish Oats, half a scoop of Egg white powder, 1 scoop of Whey Isolate, BCAA and L Leucine)

07.30-08.30 Train

08.35 PWS (1.5 scoops of WMS, half scoop of egg white powder, 1 scoop whey isolate, BCAA and L Leucine)

09.00 Oatabix x 2, banana, Vitamin C, Multivitamin, Cod Liver oil, Odourless Garlic

11.00 Beef and Wholegrain Wrap or Shake (oat based as in 06.45 meal minus BCAA and L Leucine)

13.00 Pre Cooked Chicken with (rice/pasta depending on canteen offerings) or whole grain baguette + Apple

15.00 Rasins and Almonds

18.00 Spag Bol/ Chicken/Turkey/Steak/Tuna and brown Pasta/ brown Rice

20.30 small potion of Chicken/Turkey small portion of brown pasta or brown rice

10.00 shake (half scoop Egg white powder 1 scoop of Whey Isolate)

notes...

I dont drink, smoke and somewhat perversly like the above so do not really do cheat meals certainly do not build any in a week.


Training Plan

Monday - Chest and Triceps

Bench Press (largest core exercise first)
Incline Press
Incline flys
Tricep Pull Downs
Skull Crushers
Close arm press


Tuesday

Cardio - Bike 45 mins


Wednesday

Legs & Abs

Squats
Leg Press
Leg Extensions
Calf raises

Abs routine


Thursday

Cardio 45 mins bike


Friday

Back and Biceps

Deadlifts
Lat Pull down
Military Press

Dumbell curls
Bar bell curls


Saturday & Sunday

Watersports - although having a winter in Manchester this year rather than Spain so wish me luck on that - failing that light cardio and rest.

notes...

Am thinking of 5X5 for muscle growth but would appreciate some feedback on set/rep ranges compared to my goals and training / over training potential?!


Questions:

Could people please critique the above plan with respect to the rep and set ranges and if these excercises fit the bill....I appreciate dips and chins are prferable to certain routines however am not ashamed to say i feel that i would not be able to opperate with the correct form at this stage using these excercises....(obviously that is only down to my long leavers :lift: )

have pictures too having been training for four months with general complete body workouts but do not know how to post them up any help would be much appreciated on getting my calenda poses up?! :crazy:


thanks in advance for an help reccommended....

skipstaylor

With regard to my last paragraph didnt want to sound like any nutritional advice or tweaking of any kind would not go appreciated would just like some rep advice to get the party started....

cheers

Tall

Looks like you've done your homework bud. That looks pretty good. You don't need to do as many exercises as you are planning to for growth,

5x5 I like for the big compounds.

Legs generally tend to like more reps, but 5x5 is fine for squats.

skipstaylor

Cheers....

what excercises would you sack off for the growth aspect??

and secondly...

when would be best to start increasing the weight lifted , each week??

Tall

If I was going to change anything... then... I'd do the following:

Monday - Chest and Triceps

Flat Bench Press (largest core exercise first)
DB Incline Press
Incline flys (1 set)
Dips
Close Grip Bench Press

Wednesday

Legs & Abs

Squats
Stiff Leg Deadlifts
Calf raises

Abs routine

Friday

Back and Biceps

Deadlifts
Lat Pull down / Chins
Military Press -- Maybe move this to Leg day?

Bar bell curls
Dumbell curls -- Only if needed

offo

Sounds pretty ok to me but what about bent over rows?

13stonetarget

Drop the curls, chins, pullups or some bent over rows will work your bi's.

I'd personally do 15-20 reps on squats.

You're not eating much between 1pm and 6pm.

Oh, and your chest & tricep workout might have quite a lot of sets, maybe drop some of those exercises or keep working sets to 2 instead of the typical 3?

squat_this

Your original "legs" workout included no hamstring work. You need to have ham work firstly to avoid injury via leg imbalances, and also your legs will look massive from all angles if you can get the hamstrings growing. Stiff leg deadlifts, high and wide leg press (not sure of official name for this exercise), seated and lying curls...the 1st two are my favs and IMO the best mass builders.

skipstaylor

cheers for all the help...

aiming to pad out the avo with a bit more fuel from some food rather than shakes so may try and get another wholegrain sandwich with some chicken or tuna in their alternating to whatever protein source im thinking of having in the evening...