I need help!!!!

[The Natural]

Man, I cant gain mass!
Ive tried everything, man!!!

Do some of u got a very good training routine for me?
I want to split it up like this:

day1: Chest
day2: back
day3: rest
day4: shoulders
day5: arms
day6: rest
day7: legs

Can anyone PLEASE help me! Im getting quite depressed here!

BTW, Is this split OK?

This time I am gonna do a 3300 cal diet and glutamin, creatine and all that shit!!! GRRRR! I wanna get BIGGER damn it!!!

thanx bros!

[Shredz]

Make sure that you are sticking with basic compound exercises to start off. Such as squating, pressing, deadlifts, straight bar curls and so on. These are keys exercises if you are looking to put on size.

The one thing that I don't like about your training split is that you are training 4 upper body parts before you are training lower body. Rest is very important and with this routine I can see over training coming into play here.

The 2 on 1 off is a great split I myself use it. Why don't you go with something like this:

day 1 chest
day 2 back
day 3 off
day 4 arms
day 5 legs
day 6 off
day 7 shoulders

with this you have 2 upper body exercises then a day off then arms then legs then a day off so when you look at it you upper body has 2 days off in a row to recover here. then shoulders and so on.

That is going with what you have there. I myself like to put my bis with chest day and tris with back day.

[Buddha_Red]

also make sure your diet is on track! eating is key for good growth!

[The Natural]

OK!

Im gonna do it like you shredz!

With a 3300kcal diet!

Man, I am pumped up!!!

[The Natural]

OK! Heres is my new plan... Whadda ya think boyz!
Feel free to fix things up!
Thats appreciated!

This is my plan (warm up excluded):

Monday Chest + Biceps:
Bench Press: 1*8-10, 2*6-8
Incline dumbell press: 1*8-10, 2*6-8
Flyes: 2*6-8
Decline bench press: 2*6-8

Biceps Barbell curl: 1*8-10, 2*6-10
Biceps curl (with bent barbell) 1*8-10, 2*6-8

Wednsday Back + Triceps:
Chins: 1*8-10, 2*6-8
Pull behind neck: 1*8-10, 2*6-8
Row (short grip-width) 2*6-8
Dumbell lat pullup(where you raise the dumbell) 2*6-8

French Press: 1*8-10, 2*6-8
Triceps pushdown (v-grip) 1*8-10, 2*6-8

Friday Legs:
Squat: 1*8-10, 2*6-8
Leg press:1*8-10, 2*6-8
Backside curl (dunno real name) 1*8-10, 2*6-8

Sitting Calfraises 1*8-10, 2*6-8
Standing Calfraises 2*6-8

Saturday Shoulders:
Barbell press behind neck: 2*6-8
dumbell press: 2*6-8
Side lateral: 1*6-10, 2*6-8
cable (lying and streching; Backside of shoulders) 2*6-8
dumbell laterals for backside(dunno real name) 2*6-8

Is this a Good plan?

[Jack87]

First thing I would do is look at your workout split... If you're not growing and you're training hard enough with enough caloies maybe you need an extra rest day thrown in there... You could try something like this...

2 on 1 off
2 on 2 off

It works like this

Day 1 chest/biceps
Day 2 back
Day 3 off
Day 4 delts/traps/triceps
Day 5 quads/calves
Day 6 off
Day 7 off

Gives you more time to grow and recover if that's what you're going for... Works great for me when I'm going for size increases...

Stick to the basic movements, go as heavy as possible in the 6 to 8 rep range after warmup sets... Throw in a couple of real heavier 4 to 5 reps sets... Sometime I will even throw in a triple on Benches/presses/deadlifts, etc....

Eat like a horse and remember to gain size you need to consume more then what you are burning daily... If you've been eating 3300 calories and aren't growing on it, then bump it up by at least 500 calories for a few weeks and so on till you are gaining...

good luck

[The Natural]

Thanx for the tips buff!

I think I know what the problem was!
I WAS AFRAID OF GAINING FAT!
You see I have been a fat-ass before, and dont want to go bacK!
Therefore I did a (Hold your breath!) 2300Kcal diet!
heh heh heh...
Guess that was my biggest mistake... I got better ripped, lost some fat, but didnt fall down in strength nor mass! But didnt gain any either!

So now I am gonna go for 3300kcal!
BTW i am 6,2 and about 200lbs!

I'ma Blow everyone away! I hope... heh heh

BTW! What do you think about the sets and reps in my plan?
Are there too few or too many???

Thanks Brotha!

[Jack87]

Reps are good.... I'd throw in a couple of real heavy sets on your compund movements... Benches, bent over rows, Deadlifts, presses...

A set or two in the 4 to 6 rep range would work...

Also I usually always pick one basic movement and will do 4 to 5 sets for that one movement.

Example for chest after warm-ups would be

Bench Press 4-5 sets
Incline DB Bench press 3 sets
Incline DB flies 3 sets
DB pullovers 2 sets

I always try to kill myself on that first compound movement for whatever bodypart I'm working...

[The Natural]

Hmmm... so i should bump the sets up then?
to something like 12set on big muscles (leg,chest,back,shoulders)
and 10 on small ones (biceps, triceps, and calves).

Well, anyhow... I think I am almost ready now! (got that psyche-kick!!!)

Thanx A mill, bro!
I really appreciate all your help!

[The Natural]

BUMP!
Im'a keep bumping it, until I am satisfied!

[brad fuel]

keep your reps at 8-12. And keep your rest periods short, 30sec-1.5min. You want to have a lactic acid buildup if yo'ure going for size.

[The Natural]

WOW! man!

You two got different opinions here! I am a bit onfused!

[The French Curler]

Originally posted by brad fuel
keep your reps at 8-12. And keep your rest periods short, 30sec-1.5min. You want to have a lactic acid buildup if yo'ure going for size.

The only way to get big is train heavy and with long rest periods. Isn't going for a lactic acid buildup un-necessary?

[drock8]

im wit the curler, go for heavy sets with longer rest periods in order to allow ur muscles to recover ,and lift more, going shorter will make u fatigue and less able to get heavy weight. if u have been big before, it shouldn't be hard to put on weight. load up on protein and calories and forget about fat its winter dude, put the size on now, worry about it come spring...