can somebody please help ?????????

[RyanByers]

I need a new workout routine....real badly!!!!!! i feel like im getting smaller and smaller and weaker...I need a revamped workout routine for building mass...I know i also have to straighten out my diet as well, give me some guidelines and ideas to follow so i can obtain my goals.. i know the diet has something to do with my situation. My goals are 240 lbs with 8-10% bf.. Im 21 y/o 6'2" 225 lbs and 15%bf my current routine is

m-chest
t-back/bi
w-off
th-shoulder/tri
f-legs
sat-arms
sun-off

[naturalsux]

i like that routine. how much volume are you doing? how long are your workouts?

[IronReload04]

another suggestion

m-chest/tris
T-morning cardio
w-back/bis
Th-morning cardio
fr-shoulders/legs
sat-morning cardio
sun-morning cardio

[Tapout]

I like your routine except cut arms on sat.
4 days a week is plenty
when I was at my biggest and was training with some world class powerlifters I would train like this
mon--chest/shoulders/tris
teus--off
wed--back traps bis
thurs--off
fri--legs
sat and sun off
my partners did
mon chest/tris
teus--back
wed-- off
thurs-- arms
fri--legs
sat and sun off
I was up to 250lbs doing this---train heavy,hard,intense-- do a couple of sets per bodypart and give them your all each set. then rest which is when you grow

[kfrost06]

I like what tapout said! Espicially the "train heavy,hard,intense-- do a couple of sets per bodypart and give them your all each set. then rest which is when you grow"

To put on mass you need to lift very heavy and do low reps. Also do the powerlifting exercises like bench, squats and deadlifts and go all out. They will put size and strength on you. Concentrate on getting huge first then worry about the cardio to cut up. It can be too hard to do both.

[RyanByers]

how many sets/reps and excerises per body part

like a 3x8 or 3x6 for major muscles groups with 3 excercises?

and 3x8 at most for secondary muscles with 3 excerises???

[Benches505]

Start by stabbing the food with the fork and raising it to your mouth. Then chew hard and swallow, repeat as many times as possible throughout the day.

That will solve your problem

[RyanByers]

Lol, i know thats something I definately have to do..I go thru days where i eat like im supposed to then i go thru days where im not hungry at all..is there anything you can take to increase appeatite?

[Benches505]

EQ and GH kick up the appetite, I'm already on meal #6 for the day.

Just GH for me, no EQ this run

[IronReload04]

Start by stabbing the food with the fork and raising it to your mouth. Then chew hard and swallow, repeat as many times as possible throughout the day.

That will solve your problem

hahah yes!!!