Exercise
wkout 1(superset) 31/36
platform deadlift
a1
bench press
a2
dips
b1
parrallel chins c.g.
wkout 2 3*12
sumo squat
shoulder press
stiff leg deadlift
iso skull crush
barbell curl
shoulder horn
wkout3 full body 5*5
power cleans
close grip decline bench
front squat
wide grip pull up
push press
dumbell row
Mass = food
not a workout program. As long as you are eating more than enough that looks like a good mass program to me.
i feel as if i eat large amounts of food, but havent found much growth yet
[quote]spartan1022 wrote:
i feel as if i eat large amounts of food, but havent found much growth yet
[/quote]
Then you don’t eat large amounts of food.
My recommendation is to work whatever program you choose as if it were your last day on Earth. I wouldn’t say what you’re doing doesn’t matter at all, but until you reach the intermediate level at least, unless you are doing some total quack plan, how you work matters more than what you work in my opinion. I’m convinced more than ever that many young trainees have no idea what hard work looks like. Also, like the other guy said, many young trainees woefully underestimate how much food is required to grow optimally.
thanks guys, i am 24 years old 5’9" for a gaining caloric level what would you recommend.
also im am stuck in a weight plateau at around 140 lbs…cant go up cant go down
Well i dont know what large amounts of food for you is… but to put on some muscle at 140 you should be getting 3500-4500 calories a day (depending on your metabolism), and if its possable for you to eat small meals often, every 2-3 hours. Try for 300+ grams of protien a day and then the rest of your calories from ether healthy fats or complex/fibrosis carbs. I dont know how much your working out but I’ve found it best to have around 6 days a week. and as you gain weight it will directly effect your calorie intake… so as you gain weight you’ll have to eat more calories every week
[quote]spartan1022 wrote:
i feel as if i eat large amounts of food, but havent found much growth yet
[/quote]
How Many Whole Eggs Did you eat this morning?
Your minimum meal count for a day is 4. You must have at least 4 meals. 5 is better. 10 is optimal.
The Decline Bench kinda sucks.
You’re deadlifting one workout then sumo deadlifting in the next workout.
Resist the urge to make your own workout Untill you’ve lifted for a few years.
[quote]spartan1022 wrote:
also im am stuck in a weight plateau at around 140 lbs…cant go up cant go down
[/quote]
I would start with 200+ grams of protein a day in 6 meals. Eat every 2-3 hours. Fill the rest of your hunger with fats and carbs (but not fat and carbs together in the same meal).
I suggest reading the “massive eating” articles by Berardi I believe (you can find the links in my profile under my favorites).
thanks guys…
zyl281 i checked out the link, it says i should be eating around 3000cals a day, honestly i work as manager of a flooring dept. 8-12hours 5 days a week so its really hard to mash in that many cals…any ideas guys
Protein shakes or bars like Grow! or Metabolic Drive, just remember they’re only MRPs and your main source of nutrients should come from whole foods.