Mass in a month

B

bloc

0
I lift about 4 days a week (every other day).
I'm eating a lot of lean meat and plan on getting some shakes.
I do 30 + mins of cardio a day
6' 2, 165 (empty) - 70 (when I eat + drink) lbs, 17 years old.
1st time I'm actually sticking to a lifting plan, ever.

A days
Biceps + Chest

- push up 15 reps x 4
- Hammer Curls (20 lb Dumb bells) 8 reps x 7
- Alternating Hammer Curls (30 lb Dumb bells) 3 reps x 4
- Curls (20 lb Dumb bells) 8 reps x 7
- Incline press (20 lb Dumb bells) 12 reps x 6
- Flat press (20 lb Dumb bells) 8 reps x 4

After wards ab crunches 15 reps x 4

B day
Rest
Just Cardio.

C Day
Shoulders + Back+ Triceps

- Dumbbell lateral raises (15 lbs) 8 reps x 5
- Dumbell Shrug (20 lbs) 25 reps x 5
- Kick Backs (20 lbs) 8 reps x 5 (each arm)


Do you think I could gain noticeable mass in a month?
Opinions are welcome.

Mon, A
Tues, B
Weds, C
Thurs, A
Fri, C
Sat, B
Sun, A
Mon, C
(Start over to A B C A C B A C)
 
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With that kind of plan, hell yea ull get some bulk on ya after a month or so; i dont even do half or a quarter of that and i got alot of muscle.
 
Hey evolution, can you go into a little more detail about how training your legs will help with cardio/running please. I also don't train my legs and focus on cardio to give them a good going over.

Can you point out some good excersizes for helping out, bearing in mind that I train alone so I'm a little reluctant to do squats incase I hit the deck and look like a tit. There is a leg press machine in the gym, will this work the same/simliar muscle groups?

Greets
 
your legs are a very important part of your body! you should be working them, for any reason. squats release test which will help you hit that mass goal you're after.. also helping you build your upper body.. dead lifts are great to. and no the leg press doesn't work the same muscles. it's much more isolated, which isn't as all around helpful. IMO cut down the cardio a bit, and throw in a leg day. you results will be much better than your current routine.
 
Working your legs will enhance your performance through neuromuscular reasons-increase lactic acid threshold, decrease ground contact time, and increase time to exhaustion=all good stuff for someone who does a lot of cardio.

Mreik hit it with the squats and deadlifts. Perhaps throw in some lunges or split squats.
 
About the legs, all I have now are dumb bells, I was actually thinking about doing some calf raises, but I don't know what else I could do.
Can you do effective squats and dead lift with dumb bells?
Suggestions?
 
if you've got big dbs yup. if not maybe you should look into getting a barbell (<~ really a great piece of equipment even used!) , if that is out of the question, then ATG squats should be better bc they're more difficult so you'd need a lower weight. still if that wasnt enough weight then you'd probably end up being stuck with weighted lunges and pistols.
 
I'll get a barb bell for that then.

Btw, I love that qoute "Pain is weakness leaving the body.. ", who said that?
 
bloc if you want to gain mass have someone teach you the traditional deadlift.

skip the push ups as well, you'd be better cutting down on severl of the exercises and just doing one for each muscle and adding volume

try this...

A day (chest and bi's)

bench press 8 sets x 5 reps
barbell curls 6 sets x5 reps

B day
Lat pull (tactical chin ups are better) 8 sets x 5
military press 6x5

C day
Squats 5x5
Run

or...

Day 1
Bench press

Day 2
Barbell Curls

Day 3
Squats

Day 4
Close grip bench (triceps)

Day 5
Tactical Chin up (or latpulldown)

day 6
Military press

One week do all the even number days for 8 sets of 5 reps and odd numbers get 2-3 sets and then the next week odd numbers get 8 sets of 5 reps and even numbers get 2-3 sets. This will help your "periodize" the load which makes for dramatically more gains.
 
Really?
Well, I guess it couldn't hurt to try that.
So basically strench out the entire work out over the entire week?
 
Lol I think so. I don't do any building but from what I've read, thats how most non steriod using body builders do it. I could be totally, I pretty much took that workout out of the pages of a book.

after 6 weeks take a week or two off...
 
Well, what I am doing has given me results so far. And I just modified it again (bloc log), I'll look more into what you suggested and check it out, see if thats the way to go.
 
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