Workout to gain mass?

Question

Hey guys any body builders out there,im 25 6ft and around 12stone 76kg,i f been training for around 3 yrs but im seriously plateuing,i can get sum definition but cant gain mass as hard as i try.I eat like a horse but cnt gain poundage..jus lookin for tips and a possible workout..im taking whey protein daily too

Answer 1

i'm a natural bodybuilder and have been for about 6 years now.

usually if i  hit  a plateau (hasn't happened in 4 years) i'd rest for a week from all exercises then re-invigorate your training with this guaranteed mass builder

day1; quads+calves

day2;chest+forearms

day3;hams+calves

day4; back

day5; cardio

day6; delts+triceps

day7; biceps+abs

day1;

5 min gentle warm up on xtrainer

2 warm up sets of 20 on  front squats

2 working front squat sets for 8-12 reps

3 sets leg press 8-12 reps

4sets quad extension 8-12 reps

4 sets standing calf raise 8-12 reps

4 sets sets calf raises 8-12 reps

day2;

4 sets incline dumbell press 8-12 reps

2 sets incline bench 6 reps

4sets dumbell bench8-12 reps

4sets decline dumbell bench 8-12 reps

3 sets dumbbell flye 12-15 reps

4 sets reverse curls 8-12 reps

4 sets wrist curls 8-12 reps

4 sets reverse wrist curls 8-12 reps

day 3;

2 sets warm up swauts 20 reps

4 sets romanian deadlift 8-12 reps

3 sets lying leg curl 6-12 reps

4 sets good mornings 8-12 reps

4 sets seated leg curl 8-12 reps

2 sets standing leg curl 12 reps

4 sets standing calf raise 8-12 reps

4 sets sets calf raises 8-12 reps

day; 4;

shoulder shrugs

4 sets dumbell upright row 8-12 reps

4 sets tbar row 8-12 reps

4 sets wide grip lat pull downs in front 8-12 reps

4 sets gironda chins 8-12 reps

4 sets one arm dumbell rows 8-12 reps

3 sets cable row 6-12 reps

2 sets weighted hyperextensions 6 reps

day5;

35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)

day 6;

4 sets military press 8-12 reps

4 sets lateral raises 8-12 reps

4 sets rear delt incline bench flye  8-12 reps

2 sets overhead seated dumbbel press 6-12 reps

4 sets weighted bench dips 8-12 reps

4 sets over head dumbbell extensions  8-12 reps

4 sets dumbbell kickbacks 8-12 reps

2 sets skull crushers 6 reps

day 7;

4 sets barbell curl 8-12 reps

4 sets preacher curl 8-12 reps

4 sets drag curl 8-12 reps

4 sets hammer curls  8-12 reps

4 sets dcline cable crunch 8-12 reps

4 sets standing oblique cable crunch 8-12 reps

4 sets dumbbell hip thrust 8-12 reps

4 sets  weighted plank until failure

e-mail me for more advice and supplementeation advice too

Answer 2

Hi,

Some good rules to follow when trying to gain mass are the following

work each body part only 2 times a week on a 4 day schedule.

keep your rep range between 6-8 and sets at 5-6

train heavy but keep good form

3 good meals a day with 2-3 snacks in between

try to limit any other high energy activities to conserve your daily intake of calories for building muscle.

Hope this helps

Bill

http://www.easymuscle4fatloss.com

Answer 3

eat, eat, eat!!! try some weight gainer with your protein.  cut back on the cardio for a while.  it is going to easier to gain muscle with a little fat on you.  some routines i have done is 5x5 and DC training. search these out there is a lot of info on the internet about them they are good for strength and the dc gain me the biggest gains in mass.  there is also always other options that may not be as natural.