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  1. #1
    luka5 is offline Junior Member
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    My mass gain program

    Monday

    Incline Dumbbell
    3 sets, 6-8 reps
    Incline Flyes
    3 sets, 10-12 reps
    Weighted Dips
    3 sets, 6-8 reps
    Cable Crossovers
    3 sets, 10-12 reps

    Tuesday

    Deadlifts
    3 sets, 6 reps
    Wide grip pullups
    3 sets, max reps
    Low Cable Rows
    3 sets, 10-12 reps
    Lat Pulldowns
    3 sets, 10-12 reps
    EZ curls
    3 sets, 8 reps
    Hammer curls
    3 sets, 8 reps

    Thursday

    Squats
    4 sets, 6-8 reps
    Leg extensions
    4 sets with a "static hold" at the end of each set, 10 reps
    Leg curls
    3 sets, 8-10 reps
    Standing Calf Raises
    4 sets, 10-12 reps
    Donkey Calf Raises
    4 sets, 12-15 reps
    Walking Dumbbell Lunges
    3 lengths of corridor

    Friday

    Overhead Press
    3 sets, 6-8 reps
    Side/rear laterals
    3 sets, 10 reps per set done in superset style
    Shrugs
    3 sets, 6-8 reps
    Close grip press
    3 sets 6-8 reps
    Lying EZ extensions
    3 sets 8 reps


    Is it solid?

  2. #2
    Turkish Juicer's Avatar
    Turkish Juicer is offline Knowledgeable Member
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    Whether this is solid depends on several variables, such as your stats, training experience, specific goals and so forth.

    It is not solid for me and would be considered under-training regarding both number of exercises and sets/reps, I can tell you that much.

  3. #3
    luka5 is offline Junior Member
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    adding 1 set to each exercise would be a good step?

    Btw I forgot to mention that I take each set to concentric failure.




    I plan to start in amateur natural bb competition next summer (I mean july 2013). It's my hobby, I want to look good. Ive been trainning for 2 yars already and gained ~14kg in that time, so I now weight 80 kg (my height 175cm). I gained also a bit of fat, but not much, mainly in lower abdominals. I want to further bulk, gain more size. And then focus on leaning out and definition.

    I keep strict diet:

    1) buckwheat flour omellettes: 6 tbs of wholegrain buckwheat flour, 3 whole eggs, 3 whites, a spoon or two of low sugar blueberry jam, freshly sqeezed orange juice (from 1 orange)

    2) 200g lean beef steak, 125g uncle bens wholegrain rice, 2tbs extra virgin olive oil (22g) , large bowl of lettuce seasoned with lemon juice

    3) 3 scoops of whey, 100g oats, 150g of fresh strawberries

    4) same as 2)

    5) 200g salmon fillet (steamed), 150g steamed broccoli

    also 1-2 apples throughout a day if I have appetite for them

    it is 3500 kcal ( 250g protein)

    I think my diet is decent, so I need good training and im good to go..

  4. #4
    Turkish Juicer's Avatar
    Turkish Juicer is offline Knowledgeable Member
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    Too many simple sugars in your diet, IMO.

    If you want to lean bulk, replace simple sugar calories with complex carb calories, as this will prevent frequent elevations in your blood sugar and hence insulin spike throughout the day, you will gain more muscle and less BF by following this nutritional regimen, not to mention you will never experience ''sugar crash'', as this very much helps lifters to maintain a higher level of physical and mental concentration throughout their workouts as well as for the rest of the day.

    3 scoops of whey is way too much per serving, especially considering your current stats, I wouldn't go over two scoops in one serving, frankly. Don't worry about the slight decrement in your daily protein intake due to this, your daily protein intake is less of a determinant in bulking compared to carbs and fats, this does not mean that you should under-consume protein either, however.

    I see that your daily fat intake is insufficient. You need to introduce other fat sources to your diet as well, raw almonds and walnuts as well as natural PB would be very good choices for this.

  5. #5
    luka5 is offline Junior Member
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    yy my daily fat is over 100g.. is that too little?

    and when you mean simple suagrs you mean fruits? strawberries, orange juice?

    thanks for anwser

  6. #6
    Turkish Juicer's Avatar
    Turkish Juicer is offline Knowledgeable Member
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    Over 100gr of fat ED sounds about right for your stats.

    Yes, I refer to all the fruit and everything else that ends with an ''ose'' (glucose, fructose, lactose ...) when I say simple sugars.

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