Training for size

[znak]

stick to the basics and eat like is your job.

If you want mass, GIO gave you the best and only advice you need.

HEAVY, BASIC, EAT

I like that-- eat like it is your job. He's right, but eat clean.

[dingobite]

You also may be doing to many sets i know i dont grow any at all on sets of 12 sometimes i dont even get sore that way. Picking a muscle group and working it till its sore seems to only help me grow any.

My arms are a major area for me im useually getting a little over two sets to get them to even feel the workout and im getting slow progress but im growing in almost all areas.


Something like this
Arms after a pump im at 14 inches mostly there across my tricepts growing.

Tris
10 x 4 180lbs or 200lbs pulldown bar
10 x 4 160lbs I stopped doing for upper tris
__
40 or so 200lbs upper tris, havent been counting lately ( i need correct names) so i dont sound like a dork

Bicps

3 x 7 50lbs
10 x 4 30lbs till i feel them
Sometime i do more on the board to wear them out.

Legs

3 x 4/5 360lbs Squats on the machine ( i dont need a spotter this way)
Or
3 x 4/5 180lbs one legged till failure

Still i work chest and working on adding more legs workouts.

Twice a week at the gym and i do warm ups over the weekends at home and a few other excersises.