need EXPERTS help!

can someone please take the time and set me up with a good "mass gaining" workout program for 3 days a week w/exercises/reps/sets??? :lift:

(mon-chest/tris...weds-back/bis...fri-legs/shoulders)

thanks!

-Mike

Need more info. The way you put on muscle changes slightly as you get hevier and stronger. If you're very thin, you want to do fewer sets, because it's easier to overtrain your muscles. If you're average sized, you may need to do more sets in order to really strain your muscles.

People will need your height, weight, body fat, build, work out history, age and whatever suppliments you're using in order to give you a real idea as to what excercise program may help for you.

Off the top, I would probably move your shoulder rutine over with your bis or tris and leave your legs with a day all its own. A good leg workout takes a lot out of you and you may not have the energy to work your shoulders after. If you work your shoulders first, you may not be able to handle holding a lot of weight on your shoulders while doing squats.

my height is 5'9 at 160lbs...i am slight medium build...i've been working out hard in the gym for about 5 months....consistantly also...my body fat is around 12% and i'm 23 yrs old...i am currently taking "NLarge2" to put on some mass and body wieght...and will be taking EAS Phosphagen creatine in about 2 weeks...i was on cell-tech and procomplex protien for about 4 months...with no gains...except strength gains...not really any size or wieght changes...i'm looking to get great gains without taking roids...as i'm on probation for 1yr...so they are not an option now...but maybe in the future ...thanks alot...hope someone can help.....

-Mike

hey look in your private messages box bro

FYI they don't check for steroid use while you're on probation. I worked for the Bureau of Prisons a few years back and I was the person that handled the urine test results. We did screen for quite a few things, but that wasn't one of them. Only way you'd get jammed up is if you get cought with the works, but even then, not likely you'd get remanded for it (guess it really depends on how your PO is).

You seem like you're a pretty average sized person, so the normal type of excercise rutine should work for you. What kind of rutine do you have now? Maybe you only have to change your nutrition. For example, if you drink a protein/amino acid suppliment just before you work out, creatine right after you work out and then another protein/amino acid suppliment about an hour after you work out, your body may be able to recouperate a little easier and be able to grow a little faster. You may also find it worth trying to drink a cup of coffee before your work out. I don't do it, but it's supposed to give you an extra boost of energy. I've heard that people can lift for a few more reps than normal if they have cafein just bofore their workout.

For excercises, I would suggest working with a weight that can only lift about 7-8 reps. Stay with that weight until you can lift it for 10 reps with good form for two sets, but lift for 3-4 sets (3 may do for smaller muscle groups and 4 may do for larger muscle groups. You may need 5 sets for your legs). Remember to do your movements slowly and controled. That does two things. It stresses your muscles and causes them to break down and have to rebuild themselves and it lowers your chances of injury. You can mix things up every now and then by working with a weight that you can only lift 4-6 reps, but that should not be your only way of excercising. There are people that swear by high weight/low reps, but I don't know of anyone that hasn't caused at least a minor injury by working out that way for a prolonged period. I've been making gains pretty consistantly using the method I just gave you and a lot of people have a very hard time believing that I gain as quickly as I do without using any steroids.

Since you've been working out for a little while, I would also suggest hitting your muscles differently. Your body can get used to a rutine and stop responding. For example, if you only do standing dumbell curls for your bis, then start doing E-Z bar curls, or preacher curls. Also, if you don't already, mix in some isolation movements along with your compound movements. For example, start with bench presses to worm up, then do some cable crosses to isolate the pecs.

Speaking of worming up. Make sure you do one or two worm up sets before you hit your actual work out weight. That's another way people injure themselves and also don't train as hard as they could. Doing the worm up sets gets your muscles, joints, tendons ready for the stress and it also causes your body to release adrenaline, which helps with your strength.

I also consume about 4000 calories per day. I drink 2000 calories in suppliments and I eat the rest in solid foods.