mass builing

[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!

[dtob]

warm up with streching and some planks

do one of these exercises a day then rest a day then do the next exersise and continue for 8 weeks so monday would be squats then tues rest wednesday chest thurs rest friday deadlifts saturday rest sunday start over again monday with squats always correct form and always trying to up your weight each workout even if its with only 2.5lbs

-squats pyramid up in weight and slightly down in reps ie 135lbs x10, 185lbs x 8-9, 225lbs x6 kinda thing and continue up in weight until its all you can do to get 4 reps
keep in mind the weights i used are an example and you will adjust according to you personal development
then pyramid back down same way with 2 min. breaks between each set
then once done squat your beginning weight 20x or until you puke
-bench press same style as above only use dumbells they build better strength as they incorperate more stabilizing muscles
-deadlifts just regular standard deadlifts pyramid them up and back down also, the 20rep burn out at the end should be done really light if at all

after 8 weeks you will be considerably stronger and try something else like more chest/back/leg isolation exersises

[im83931]

Google Optimized Volume Training. I started with German Volume Training and switched to the optimized style. Try and stick with compound movements. I wont spell the whole training plan out but you are basically doing 10sets of 10-12 reps for every muscle group. One muscle group per day per week.

For size the general rule is 10-12 reps. 6-8 is more for strength. These training programs will achieve maximum hypertrophy.

[sizzlechest]

Compound movements. Dont ignore the legs. Google Dorian Yates and watch the videos.

[dec11]

warm up with streching and some planks

do one of these exercises a day then rest a day then do the next exersise and continue for 8 weeks so monday would be squats then tues rest wednesday chest thurs rest friday deadlifts saturday rest sunday start over again monday with squats always correct form and always trying to up your weight each workout even if its with only 2.5lbs

-squats pyramid up in weight and slightly down in reps ie 135lbs x10, 185lbs x 8-9, 225lbs x6 kinda thing and continue up in weight until its all you can do to get 4 reps
keep in mind the weights i used are an example and you will adjust according to you personal development
then pyramid back down same way with 2 min. breaks between each set
then once done squat your beginning weight 20x or until you puke
-bench press same style as above only use dumbells they build better strength as they incorperate more stabilizing muscles
-deadlifts just regular standard deadlifts pyramid them up and back down also, the 20rep burn out at the end should be done really light if at all

after 8 weeks you will be considerably stronger and try something else like more chest/back/leg isolation exersises

i dont like alot of this at all tbh.

training until you puke?
20 rep deadlifts?
pyramiding back down?
warming up with planks?

[iTh3 Riddler]

As almost everyone will tell you to stick to your core compound movements such as deadlifts, rows, benchpress, and squats. Those are going to stimulate the the release of growth hormones that are much needed for building mass. Rep range and sets is something you just have to test and see what works best for you. Deadlifts are my more complicated one. I find a couple light warm up sets followed by 1 set of 5-10 HEAVY reps works best for me. Also work those legs and work them heavy. It will help your whole body