mass building

[newb15]

Im 22 years old 169 lb 5'9" im already cut up and have a great diet. I eat 4000+ calories a day. Im looking to bulk more. What excersises should i do for each body part that focus just on building mass and not isolating certain parts of the muscle? How many sets of each and reps ect...

Thank you!

[rockinred]

newb... Now, if you are seriously eating 4000 calories per day... you will eventually start putting on some size within time. Even if you are a hard gainer. anyhow, that isn't your question. If you want to build thick size, it will always, always come down to diet and compound exercises. Sorry there is no secret on this. It takes time, diet, and hard work in the gym. Bench press(flat/incline, etc..)e, military presses, squats, deadlift, leg presses, upright rows, scull crushers, pull ups. All the core staple exercises. Done with free weights and heavy. Working it in the range of 6-8 reps. These are core exercises. If you want to continue to build the physique, implement the isolation stuff with cables, etc... Still these have to be your core basis. hard and heavy and sweaty.

There really isn't any magic. Just time and diet... of course age. You will still get a lot more thick as you get older than 22. Well into the 30's you are still developing a manly physique. Good luck.. my 2 cents on this.

[newb15]

Thank you i appreciate your help! Last question on bench should i do dumbells or barbells?

[rockinred]

Do either one or both. The main thing is to remain consistent and injury free. If you can manage both, change it up to keep everything interesting and fun for your routines. Neither one is superior to the other for building muscles. Some can't use the flat barbell bench due to injuries and get good results from the dumbbells. The key is to keep to the free weights and stay in the gym... putting on size comes in time.

[RedSeal88]

Just as rockinred said.. Use both! I've always found using a barbell for my first movement (either flat or incline) then using dumbbells for my second compound movement (opposite of first) works for me.. But everyone is different some prefer to use dumbbells first and some prefer to only use one or the other just play with all the combinations and find what works for you

[dec11]

Thank you i appreciate your help! Last question on bench should i do dumbells or barbells?

these were ever possible