Workout for muscle mass & bulk

[manjack]

Wondering what some of your guys workout programs day to day specifically look like for adding some mass? Any nutritional tips are welcome as well.

[Gaspaco]

High intensity!

I do 4 day split

Delts/traps/calfs/abs
Bic/tri/forearms/abs
Back quads/abs
Chest hemmies/abs

[nafnlaus]

High intensity!

I do 4 day split

Delts/traps/calfs/abs
Bic/tri/forearms/abs
Back quads/abs
Chest hemmies/abs

high intensity and hypertrophy are separate things, you wont add maximum amount of weight if the intensity is high.

[nafnlaus]

full body exercises - squats and pulls with high volume sets (10ish reps). 3-4 times a week (depends on your recovery). and add 2000 calories to your maintainance

[crazy mike]

First elementary is you have to break it down and split the routine. Next for mas building you need to be doing an overload with each set after warm up. Don't hold back so you can increase the weight to something you feel you want to make as you max lift. Hey I can do this or that. I am not genetically strong, I will never lift as much as the big boys. But that doesn't matter if I reach overload failure with each set going as heavy as I can with say a 4-6 or 8 reps. For me after warm up it stays below 10 reps and down to 4-6 reps. At that time I will have fatigued that muscle with that exercise,

Now if you hold back some because you want to lift more or a number you have in mind for the next exercise, well then you have not worked to failure. Simple Simon your next exercise will be just pre-fatigued so you do the same thing, overload till failure.

This I find is mass building. ...crazy mike