can someone point me to a routine so i can gain mass

[xo3et]

Hi everyone.

I have used the search button but i havent found a routine which i know is really best to suite me.

I want to train 4 days a week, mon-tues-thurs-friday

Could anyone point me to a workout which will best to gain Size.

Thanks

[abstrack]

the equation is 80% diet, and the rest is made up of training, dedication, rest, ECT...

You have to find a workout that suits you. The general rule of thumb for gaining mass is low reps, and heavy weight, but all that doesnt mean shit if you are not eating properly.

Stick to compound movements such a squats, bench press, military presses, standing barbell curls, ECT...


try
Mon - back and traps
Tues - Chest and abs
R - Legs
Fri - Shoulders & Arms


Search the forums for various excercises. You have to find out what works for you and what are the best excercises your body responds to.

Remember though it is 80% diet to getting bigger

[xo3et]

thanks for the reply i really appreciate it

Ath the moment i have been doing

Mon = Chest / Shoulders & Triceps
Tuesday = Lats/Biceps & Legs
Wens = REST
Thursday = Chest / Shoulders & Triceps
Friday = Lats/Biceps & Legs

3x12 for all apart from biceps/triceps which i do 2x12reps.

I take it this is to much?

[DSM4Life]

thanks for the reply i really appreciate it

Ath the moment i have been doing

Mon = Chest / Shoulders & Triceps
Tuesday = Lats/Biceps & Legs
Wens = REST
Thursday = Chest / Shoulders & Triceps
Friday = Lats/Biceps & Legs

3x12 for all apart from biceps/triceps which i do 2x12reps.

I take it this is to much?

Where are legs?
You don't need to hit muscles twice a week for them to grow. It might be good for stubborn muscles but not all muscles.

["Maximus"]

Check this out:
http://forums.steroid.com/showthread.php?t=209429.

Go through it and you should find what you need, hopefully. Also, check Ronnie Rowland's STS 4 day program, here:

http://forums.steroid.com/showthread.php?t=357866.

I'm implementing this program in my workout routine (the 3 day split) and so far, I'm very impressed; have gained mass, more definition, and noticed more strength. I'm on the 2nd phase, 'anabolic blast'.

[xo3et]

Where are legs?
You don't need to hit muscles twice a week for them to grow. It might be good for stubborn muscles but not all muscles.

Legs are done same day as lats and biceps. Its my friends routine and to be honest i know for well he needs to get on this site and learn more.

Check this out:
http://forums.steroid.com/showthread.php?t=209429.

Go through it and you should find what you need, hopefully. Also, check Ronnie Rowland's STS 4 day program, here:

http://forums.steroid.com/showthread.php?t=357866.

I'm implementing this program in my workout routine (the 3 day split) and so far, I'm very impressed; have gained mass, more definition, and noticed more strength. I'm on the 2nd phase, 'anabolic blast'.

Good man, the 2nd link is to this thread?

Really sorry to be a noob but i been training with a friend who i think overtrains so i want to learn my own routines.

Does this look ok?

MONDAY = CHEST/TRICEP

Flat bench barbell press 4 x 6-8
Incline bench barbell press 4 x 6-8
Flat bench dumbbell press 4 x 6-8
Tricep extension 3 x 6-8
Tricep kickback 3 x 6-8

TUESDAY = BACK/BICEP

Deadlift 4 x 6-8
Bent-over barbell row 4 x 6-8
One arm dumbbell row 3 x 6-8
EZ barbell curl 3 x 6-8
Concentration Curl 3 x 6-8

WENS = REST

THURSDAY = DELTS/TRAPS/ABS

Barbell shoulder press 4 x 6-8
Upright row 3 x 6-8
Barbell shrug 4 x 6-8
Crunch 3 x 25-30
Leg raise 3 x 15-20

FRIDAY = LEGS

Squat 4 x 6-8
Dumbbell lunges 4 x 6-8
Straight leg deadlift 4 x 6-8
Standing cald raise 3 x 6-8
Single leg calf raise 3 x 6-8


cheers

[Ronnie Rowland]

thanks for the reply i really appreciate it

Ath the moment i have been doing

Mon = Chest / Shoulders & Triceps
Tuesday = Lats/Biceps & Legs
Wens = REST
Thursday = Chest / Shoulders & Triceps
Friday = Lats/Biceps & Legs

3x12 for all apart from biceps/triceps which i do 2x12reps.

I take it this is to much?

Not at all too much given you are not over-training in each session. Do not exceed 8-12 weeks with this protocol and use different exercises during thursday/fridays workouts that were used during mondays/tuesday workouts for the same body parts.

Also, change over to once a week training for 8-12 weeks next time around!

[stpete]

I like your second routine better than your first.
Or maybe try:
Mon-Chest/Abs
Tues-Back
Wed-Off
Thur-Shoulders/arms/abs
Fri-Legs/calves

I always feel like i'm robbing my bi's and tri's when i work them with chest and back cause i'm already halfway exhausted by the time i get to them, so i give them their own day w/shoulders. But that's just me.
Do some experimenting and figure what's best for you though. Good luck.

[ray0414]

monday: chest & abs
tuesday: back and traps
weds: legs
thurs: shoulders and calves
friday: arms &abs

i like to do legs in the middle of hte week to give the upper body a day to rest. thurs and fri can be flip flopped, but i dont recomend flipping mon and tues cuase doing back before chest can hinder chest workouts. if u want to cut this down to 4 days, u can put calves with legs, and shoulders with back day or arm day.

[xo3et]

ok lads this is really great of you all so thanks for the input.

I have some ideas now and i will take these with me to the gym today and explain to my friend.

My only worry with my current routine is i feel like im over working a little bit. I mean in the gym for 1:30 nearly all the time. This is 2 of us tho so maybe under 1hr single.

Also we never do enough Abs which really anoys me. Me mate never does them and i always say thats why he has a belly.

[AdamGH]

ok lads this is really great of you all so thanks for the input.

I have some ideas now and i will take these with me to the gym today and explain to my friend.

My only worry with my current routine is i feel like im over working a little bit. I mean in the gym for 1:30 nearly all the time. This is 2 of us tho so maybe under 1hr single.

Also we never do enough Abs which really anoys me. Me mate never does them and i always say thats why he has a belly.

Working out the abs does tighten them, but most large bellys are results of poor diets. The only way to get a chiseled stomach is to eat properly and a little help from genetics.

[xo3et]

Hi again lads,

Started new routine yesterday.

monday: chest & abs
tuesday: shoulders
weds: legs / abs
thurs: back and traps
friday: arms &abs

Gym time is down from 1:30 to 50min - 1hr. I feel a lot better in the gym, more energy and most of all i feel each muscle being trained a lot more. due to more focus

Thanks for the input, i have given this routine to my firned who has selected the exercises and i definatly feel im working them areas more now.

thanks.