Suggestions on Mass Building Routine

[-Erik-]

How's it going everyone, I'm 20 years old, 5'11 and 180lbs. I am looking for suggestions on good mass building routines. I have been in the gym for about 5-6 years (mostly training for baseball/pitcher) but now that im done i want to bulk up and put about 20lbs of lean muscle on. I have browsed the diet forums and found a diet that im going to commit to, around 5000 calories a day. I just have problems putting together a set of exercises that will help me accomplish this. Any input/suggestions would be GREATLY appreciated!

[tballz]

Make sure to do the compound movements. Deadlifts, Squats, Bench press.

Don't forget to do your squats. Gotta love leg day.

[british bulldog 1]

a cycle of sustanon and dianabol will sort you right out !!!!!!

[PC650]

a cycle of sustanon and dianabol will sort you right out !!!!!!

20 is too young for a cycle. he has another 4 years or so too put quality muscle on

[PC650]

get a routine together list it here and we'll critique it for ya. like tballz said stick too compound movements.

[-Erik-]

Uh before you start listening to this nonsense above me, focus. Why are you eating 5,000 calories per day? Figure out your TDEE and let me know what it is so we can figure out your diet. At 180lbs, 5,000 calories is overkill. Not just IMO, but any respected member would say. You cant just copy someone else's diet and expect the same results... A diet needs to be built for you!

Figure out your training split after that;
Monday - ________
Tuesday - ________
.....

What is TDEE and how do i calculate/figure it out? Also I have a pretty quick metabolism so how would you suggest I go about finding a diet thats "right for me"?

[-Erik-]

I have a couple pictures that I can send you but I can't figure out how to PM you haha

[-Erik-]

ok my BMR = 2231.9
and my TDEE = 3850

[graeme87]

Monday
Deadlifts
Pullups
T-bar rows
Shrugs

Tuesday – off

Wednesday
Bench Press
Dips
Tricep extensions

Thursday
Squats
Leg extensions
Leg curls

Friday - off

Saturday
Shoulder press
Side raises
Bent over raises
Curls

Sunday - off

That’s a decent routine. It’s prioritises compound lifts, it has the big 3 (squat, bench and deadlift) after that make sure you’re doing pull ups and shoulder press.

Do at least 3 sets of each exercise keeping reps 6-12 Change between dumbbells and barbells, throw in the odd super set or drop set etc.

[SP1]

Like was said above. Stick to compund movements! Eat between 3500-4500 calories depending how active you are. Get your rest. Use proper form and make sure you have a spotter so you can try to outdo your numbers from week to week. If 2 weeks go by and you haven't increased your weight or gone up in reps on a specific exercise then check your diet and rest patterns! remember you have to force the muscle to grow so you have to hit it hard!!! Depending on how your bf is now then keep your eye on it. You don't want to go over 15%. If your bf is going up quick then recheck your diet! Write down what you eat so you have a point of reference. No point in getting fat!

[-Erik-]

Like was said above. Stick to compund movements! Eat between 3500-4500 calories depending how active you are. Get your rest. Use proper form and make sure you have a spotter so you can try to outdo your numbers from week to week. If 2 weeks go by and you haven't increased your weight or gone up in reps on a specific exercise then check your diet and rest patterns! remember you have to force the muscle to grow so you have to hit it hard!!! Depending on how your bf is now then keep your eye on it. You don't want to go over 15%. If your bf is going up quick then recheck your diet! Write down what you eat so you have a point of reference. No point in getting fat!

Thanks for your help, much appreciated!

[-Erik-]

You too graeme

[SP1]

No prob! Any other questions just pm me!