Whats the best workout program for muscle mass gains?

[Rockstar1990]

I have been eating clean and a lot! Right now i do 4 sets of 8 reps then on the 5th set i do til failure. Im definately breaking down my muscle tissue and giving it the appropriate time for recovery. But is there any advice to for tweaking my sets and rep range to get some serious mass?

Monday- Shoulder Traps
Tuesday-Legs
Wednesday-Back
Thursday-Chest abs
Friday-Arms
sat- one hour low intesity cardio
sun-one hour low intensity cardio

I do at least 3 or four excercises per muscle group

I eat a range of 3500 to 4000 calories that consist of around 300g protien
400g carbs and 80g of fat

(Eggs, Cottage chees, Grilled Chicken, Steak, Lean ground beef, Tuna, Protien shakes, brown rice, oats, milk, Fruit, olive oil, natural peanut butter etc.)

I am 19, 189lbs, probably about 17% bodyfat not sure though, have lifted for a year now, lost 70 pounds because i was fat, so its time to get muscle mass(and i am not on steriods because everytold me its horrible for my age and dont need it)

any advice for Workout Mass program? it would be much aprecciated

[xnotoriousx]

Rest pause, supersets, giant sets. Just switch it up. I would only do 2 warm-up sets, then an all out set to failure within the 8-12 range.

[xnotoriousx]

Try this

Mon:back/bis
Deadlifts 3 sets
Bent-over bb rows 3 sets
pull-ups 3 sets to failure
Lat pull-downs 3 sets
1 arm db rows 3 sets

Standing curls 3 sets
peacher curls 3 sets
cable curls 3 sets
hammer curls 3 sets

Tues:Chest/tris
Incline db bench 3 set
flat bench 3 sets
dips 3 sets
incline db flys 3 sets
flat db flys 3 sets

decline tri extentions 3 sets
seated db extention 3 sets
cable rope pull downs 3 sets
push-ups 1 set to failure (sometimes can't get 1)

wed REST still do cardio though

Thurs:Legs
Squats 3 sets
leg press 3 sets
leg curls 3 sets
leg extensions 3 sets
calves 5-8 sets

Fri:Shoulders
Seated db press 3 sets
standing db press 3 sets
standing bb raises 3 sets
db front raises 3 sets
db side raises 3 set

Sat:Off

Sun: Repeat

[mcx]

I'm a firm believer in doing exercises that involve you moving your body when you want to gain size. Squats, push ups(weighted), weighted dips, pull/chin ups/weighted, inverted handstand pressing.

[Jfew44]

Um... I don't know where this advice is coming from... Terrible workout split, not even going to get into it. I agree with core exercises, but inverted handstand pressing?

To the O.P.
Stick with the basics for size. Squats, Deadlifts, Bench Press, Military Press. Do at least 5 sets of those on different days and if you get stronger, you will grow. The other thing I'd be worried about is the 17% bf. You can do cardio on the days you lift too bro.

[Jfew44]

Edit: Didn't see you already lost 70lbs. Props to you bro that's amazing. If you're content with your bodyfat % then by all means go for a clean bulk.

[StritationOrBust]

If your doing it all natty and putting on bulk is your goal, then heavy compound lifts are the only way to go. Lifts such as bench press, shoulder press, clean and press(my fav), dead lifts, squats, and push press.

Since you've been lifting awhile i'll assume you can do these safely, but i caution that lifts like this can be dangerous because of the heavy weight involved. Keep sets for upper body between 6-8 and legs 10-12. Also keep time between sets relatively long so that you can keep the weight high(about 120 seconds). I also found that doing heavy deadlifts and heavy push press once a week helped me a lot. 3 sets: reps of 8, 6, and 4 to failure. For these heavy days i would suggest a belt.

Obviously these aren't the only exercises you want to be doing, but incorperate them into your routine will help promote growth, and increase in natural test levels.

You can PM me if you want more details on technique or any other questions. I'm not about to lay out a routine for you because i don' know much about you, but i can help you out if you post you'r full workout.

GL

[Rockstar1990]

so for the 8 6 4 to failure i keep going up in weight i assume?
You think you can make a quick program for the week so i can stick it to it

[StritationOrBust]

yes, you keep going up in weight to failure. However I'm afraid i jumped the gun a little bit on my advice to you. It was my mistake that I didn't read your stats well enough and i just saw that your only 19. This kind of training may be fine for you, but i don't know much about training adolecents. Sorry for this buddy. My suggestion would be to get advice from a member who has more experience in this area. At your age you can still be in a development stage and while this type of training may be fine for you I can't say for sure because all my experience is from fully developed adults.

Does anyone have some more knowledgable advice for this guy? I would apreciate it.

Whats the concensus here on someone 19yo doing heavy weight training?