Mass Workout

[jjp53]

I have been doing the Stronglift routine for the past 3 months and I have seen a good gains in strengths but not much in mass. Are there any good mass building routines?

[gmantheman]

I bet it wasn't the routine but your diet.

[Rye_guy]

I bet it wasn't the routine but your diet.

Likely. Gotta ear son

[scorpion62]

What is your stronglift routing mate reps , days at gym

[ThatAthlete82]

Like above posters said, it was your diet-specifically not enough calories. You need to eat 500-1000 calories over maintenance to gain mass. Focus on the 8-10 rep ranges during your workout.

[gmantheman]

3 mths may be long enough for strong lift so you could experiment with other programs. There are tons of programs that are designed for mass and strength.

[jjp53]

Ya I think I wasn't taking in enough calories

Hey Gman can you recommend any programs?

[jjp53]

Ya I think I wasn't taking in enough calories

Hey Gman can you recommend any programs?

[gmantheman]

I am currently doing the 5/3/1. http://theswole.com/concept/531-jim-...y-of-strength/ and using a "body building" split. I always do the four core movements Overhead press, Squats, Deads and bench for the 5/3/1 but my other exercises, sets and reps will vary slightly. Here is a typical workout.
Mon: Shoulders/Arms
Overhead Press 5/3/1
Lateral Raises 2-3x8-12
Superset with rest Do A1, rest 60 sec, do A2 rest 60 sec and repeat.
A1) Close grip bench 4x8-12
B1) Barbell or dumbbell curl 4x8-12
Supeset with rest
A2) Overhead rope ext 2-3x8-12
B2) Incline curls 2-3x8-12
Tues: Legs
Squats 5/3/1
leg press 5x10-15
pull thrus or kettleballs swings 3x8-12
glute ham raises or leg curls 3x8-12
Wed Rest
Thurs Chest
Bench 5/3/1
Incline dumbbell or incline hammer strength 4x6-12
Decline bench or dips 4x8-12
Fri Back
Deadlift 5/3/1
Chins or pullups sometimes 4 sets sometimes weighted for 5-10 reps sometimes bw for 12-15 reps.
1 arm or chest supported rows 4x8-12
Superset with rest
A1) shrugs 2x10-12
B1) bent over lateral raises 2x10-12

Sat/Sun Rest.
You can do cardio when ever you like. Since I only have time to hit the gym once per. day I will do a 12-15 min HIIT cardio session after my workout or I will do a 15-20 min walk on the treadmill.

[Bevsta123]

seems like you may be lacking in your diet area? you may be burning more carbs/calories than your eating? hence not much muscle build? ether that or you've hit one of your first plateau?

but i may be wrong, im still a amateur to lifting i got much to learn myself. Good luck with your problem mate!

[jjp53]

Thanks Gman

Ya it was totally my diet I was eating less than 2000 cals a day for a 6'2" 245lb frame

[DeadlyD]

Thanks Gman

Ya it was totally my diet I was eating less than 2000 cals a day for a 6'2" 245lb frame

Wow that's really low! You could almost double that bro!!

[jjp53]

Ya my buddy told me I need to take in about 4000 cal a day, lift and do cardio. I am going to start over with Wendler's 5/3/1 hopefully that will add some size. It's so disappointing I don't even fill out an XL shirt lol.