Advice for My Mass Building Goal...

Bigger Stronger Leaner Competitive Bodybuilding
1

hey guys…any advice you can give me to achieve my goals would be GREATLY appreciated. i’m 5’11" @ 190lbs. here is my routine in the gym.
MON. CHEST
FLAT BENCH W/ DUMBELLS.
1 warm-up
3 sets 80lb dumbells (1st 8reps, 2nd 7 reps, 3rd 6 reps)
INCLINE W/ DUMBELLS.
3 sets 65lb dumbells (1st 9reps, 2nd 8 reps, 3rd 6 reps)
DUMBELL FLYS
3 sets 50lb dumbells (1st 9reps, 2nd 8 reps, 3rd 7reps)
DIPS
2 sets dips on bench (1st 39reps 2nd 35 reps)
i go all sets to failure.

TUE. LEGS
SQUATS
1 warm-up
3 sets (1st 215lbs 10reps, 2nd 225lbs 8reps, 3rd 235lbs 6reps)
LEG PRESS
3 sets (1st 330lbs 10reps, 2nd 360lbs 10 reps, 3rd 380 10reps)
LEG EXTENTIONS
3 sets (1st 160lbs 9reps, 2nd 160lbs 9reps, 3rd 160lbs 7reps)
HAMSTRING MACHINE?
3 sets (1st 160lbs 10reps, 2nd 170lbs 10reps, 3rd 180lbs 8reps)
CALF RAISES
3 sets (1st 90lbs 25reps, 2nd 90lbs 23reps, 3rd 90lbs 20reps)
all sets to failure

WED.
BACK
PULLUPS.
3 sets to failure (1st 13reps 2nd 9reps 3rd 6reps)
PULL DOWNS (close grip to front)
3 sets (1st 210lb 8reps, 2nd 210lbs 6 reps, 3rd 195lbs 6reps)
BENT OVER ROWS (DUMBELLS)
3 sets (70lbs 10reps all 3 sets)
SEATED ROWS (CABLE)
3 sets (165lbs 10reps all 3 sets)
LOWER BACK EXTENTIONS
3 sets (20 reps all 3 sets)
all sets to failure

THU.
day-off

FRI.
SHOULDERS/BI’S/TRI’S
SEATED DUMBELL PRESS
warm-up
3 sets (1st 50lbs 10reps, 2nd 50lbs 9reps, 3rd 50lbs 6reps)
DUMBELL SIDE RAISES
3 sets (1st 30lbs 7 reps, 2nd 30lbs 6reps, 3rd 25lbs 10reps)
DUMBELL FRONT RAISES
3 sets (1st 30lbs 10reps, 2nd 30lbs 8reps, 3rd 30lbs 6reps)
SHRUGS
3 sets (180lbs 10reps all 3 sets)
TRI’S
EZ-BAR PUSH DOWNS
2 sets (whole stack 150lbs? 9reps both sets)
DUMBELL BEHIND THE NECK EXTENTIONS
3 sets (50lb dumbell 10 reps all 3 sets)
DIPS
1 set 25 reps
BI’S
STRAIGHT BAR CURL
3 sets (6th bar on rack ?lbs 1st 10reps, 2nd 9reps, 3rd 6reps)
ALTERNATE DUMBELL CURLS
3 sets (30 lbs 10 reps all 3 sets)
all sets to failure

i’ve been doing this for 7 weeks and have been able to increase the poundage every week. i spend 45 min to an hour each day in the gym between 8 and 9 pm.i do NO cardio. i’ve gained around 7 lbs. in this time. here is my diet…

6am
3 whole eggs
3 egg whites
2 pieces whole wheat bread
1 cap fish oil
1 glass o.j.

9am
1 chicken breast or tilapia
1 cup brown rice
1 banana
1 granola bar
water

12am
2 chicken breasts or tilapia
1 cup brown rice
1 cup of some green vegetable
1 piece of fruit
1 yogurt w/ grapenuts
1 granola bar
1 cap fish oil
1 multi-vitamin
water

3pm
1 can of tuna in water
2 pieces of whole wheat bread
1 piece of fruit
water

6pm
1 large helping of red meat or pork/ or chicken again
either more brown rice or 1 baked potato or whole wheat pasta
salad w/ italian dressing
1 large helping of vegie’s
1 cap fish oil
water

7pm
protein shake(2 scoops o.n. gold standard 100%whey, 2 cups 2% milk, 1 tbsp peanut butter)

7:45pm
6 Biotest bcaa’s

8pm-9pm
work-out

9pm
6 Biotest bcaa’s

9:20pm
protein shake (2 scoops o.n. gold standard whey, 2 cups milk, 2 tbsp peanut butter, 5 grams creatine mono)
1 cup oats with honey

thats about it guys…please give me your suggestions or changes i could make to bulk up more and gain more mass. i have an extremely obsessive personality so i am very dedicated to this.
thanks in advance!
mark

2

I would want a day off between legs and back, but if you are progressing and don’t feel run down then keep on going like you are. It looks like you have things well planned.

The only advice I can give is to weigh yourself regularly and make sure you are gaining about a pound a week, or 5 lbs per month. Many different training styles can stimulate growth, but if you’re not eating enough it’s all wasted effort.

Keep up the good work.

EDIT: You mentioned gaining 7 lbs. in 7 weeks, so your diet must be spot on. It won’t be long before you outgrow it and will need to add a few hundred calories.

3

Yeah, I already feel like i should be eating more. i forgot to mention im 34 so i would imagine that i’m not gonna bulk up as quickly as 20 something. everything i read says to eat, eat, eat, so maybe i’ll add another 500 ot 1000 cals to my diet and see what that does.

4

“TUE. LEGS
LEG PRESS
3 sets (1st 330lbs 10reps, 2nd 360lbs 10 reps, 3rd 380 10reps)
HAMSTRING MACHINE?
3 sets (1st 160lbs 10reps, 2nd 170lbs 10reps, 3rd 180lbs 8reps)
ALL SETS TO FAILURE”

How can that be? Start with heavier weight on the legpress and hamstring machine… u shouldnt be doing 330lbs x 10 TO FAILURE and than be able to do… 380 x 10 TO FAILURE

5

yeah your right… some sets are’nt to failure. like the leg press and a few others if can get 10 reps on the first set i try to add more weight. guess i could of been a little more specific.
any other thoughts???

6

[quote]knifehead wrote:
yeah your right… some sets are’nt to failure. like the leg press and a few others if can get 10 reps on the first set i try to add more weight. guess i could of been a little more specific.
any other thoughts???[/quote]

Just have the patience to keep going. If you are gaining weight at a regular pace, and increasing your lifts each time in the gym, then what you are doing is working.

My advice would be to not get distracted by shiny new programs/articles on diet or training and keep doing this routine/diet until it stops producing results. Then, make minor adjustments (add some food here, or switch up an exercise there) when needed to continue making progress.

7

tnanks for the input guys. i’ll stick to this plan then for awhile and post my progress in a few monthes.
mark

8

well its been around 2 monthes or so and i’ve still been hitting it hard and eating a ton. just thought i’d share… i’m up to 206lbs.(from 184lbs). thanx to this site everything seems to be going as planned~!

9

Good job, stay the course.