stuck at 210

[rd4xlife]

hey guys i been training in MMA for last few years and because of my poor diet and daily routine ..i been stuck at 210 pounds ..now i have decided to take some time off MMA and gain some size..i was recommended to try gaining naturally till i hit my plateau and then start using steroids ..i have searched and got the appropriate bulking diet..high calories high protein and low fats but i desperately need a workout routine...so if you guys can help me out with the routine..cardio and few tips on supplements..and how long should i train b4 i juice...any suggestions wud be great... i am 23 years old 6 feet 4 ..210 pounds..
Thanks

[outlawtas]

A strength routine or hypertrophy routine?

I just switched to this from a 3 day bulking split, this is my "Preparation" cutting routine (cutting routine is the same just 6 days of cardio instead of 2). You probably need to do you specific training for MMA as well.

Mon - Chest/Bi's
Tuesday - Back/Tris'
Wed - off (cardio)
Thurs - Legs
Fri - Shoulders
Sat - off (cardio)
Sun - off

Chest - (4) Incline DB, (3) Incline Smith Machine, (3) Machine Press
Biceps - (3) Ez bar curls, (3)Dumbell curls w/ 2 dropset (2) Machine curls
Back - (2) Chinups, (3) Deadlifts, (3) DB Rows, (2-3) Lat Pulldowns, (2) Machine rows
Triceps - (3) Skull crushers, (3) Cable press
Shoulders - (3) DB Press, (2) Lateral Extensions, (3) Reverse machine fly's (I have an injured shoulder...), (3) DB Shrugs
Legs - (5) Squats, (2) Quad Extensions, (1-2) Ham curls, (3) Seated machine calf raises, (2-3) Standing Calf raises

Forearm work 1x a week.

[rd4xlife]

thanks bro ..ill be startin on it tomorrow...wut u suggest for supplements besides protein...is takin dbol pills worth it right now? or NO2 shud be enough

[max2extreme]

thanks bro ..ill be startin on it tomorrow...wut u suggest for supplements besides protein...is takin dbol pills worth it right now? or NO2 shud be enough

dont do dbol only cycles...

[nandro_shagg]

wouldnt suggest the dbol only...ull only be dissappointed in the long run...no2 ive heard is good though

[MartyMcFly]

I like:
Monday Chest/tri's/delts
Wed Back/Bis
Fri legs
Sun abs

I used to train delts with legs but that was overtraining them and do abs on sunday because I do not want to do them after major groups due to exhaustion.

[rd4xlife]

thanks guys

[MFT81]

Hey bro dont get caught up in the scale.
I for what ever reason struggled for over a year to get to 200. I was eating everything training hard etc etc. Then finally my body said "Fine, 200 lbs" and made that weight, your body dosent want to change but if you stick with it youll get there.

As far as training, I think Mon Wens Fri Doing Quad calf/ chest shoulder/ back hams is great and still allows you to get in cardio here and there