Time For Change Again...

C

chili125

0
I have been doing my current workout for 6 months and feel like it is time for another change in the routine... I am looking to build mass. I think that my current routine is good for stamina (lifting light weights with much repitition)
but am looking for more strengt hand mass. This is what I have been doing...


Currently...

Monday- Back and Bi

Upright Rows
Close Grip Rows
Straight Arm Pulldown
Back Extensions
Shoulder Shrugs

Front Pulldowns

Barbell Curls
Preacher Curls
Dumbell Curls


Wednesday- Chest and Tri

Cable Crossovers
Bench Press
Incline Bench Press
Pec Dec Fly

Bent-over Triceps Extension
Pushdowns
Triceps Extension

Friday I repeat Mondays routine.

The following week I do chest and tri 2 days and back and bi 1 day. In a revolving weekly routine.

Note: Everyday I work out I do moderate leg and stomach exercises. Squats and calf extensions. Weighted crunches and oblique sidebends with light weight.

Any ideas on how to build more mass? Currently I do 4 sets of 10 reps of all of these exercises.

I have only been working out for 10 months total. (that's lifetime) I am 30 years old 5' 10" 170 lbs.
I can only work out 3 days a week because of my job, but I do it religiously. I am also going to be coaching my sons soccer team starting next month so I will finally get some good cardio in again. Any suggestions for strength and mass?
 
What about legs and shoulders?
 
Everyday I work out I do moderate leg and stomach exercises. Squats and calf extensions.

Aside from the shoulder shrugs I do, I usually do military press once a week. My shoulders are genetically pretty big, I am trying to let the rest catch up.
 
chili125 said:
Everyday I work out I do moderate leg and stomach exercises. Squats and calf extensions.

Aside from the shoulder shrugs I do, I usually do military press once a week. My shoulders are genetically pretty big, I am trying to let the rest catch up.
Click to expand...
I will be brutually honest with you only to help you out.

That routine sucks for mass building. You need to reconstruct your weight training and focus on compound movements such as heavy deadlift, military press, bench press, squats, etc....

Sometimes after I train legs, I am sore right up until the night before my next leg workout which is 5 days after. If I were you I would do something like this:

Day 1 - Chest/Biceps/calves
Day 2 - Back/traps/abs
Day 3 - Rest
Day 4 - Legs
Day 5 - Shoulders/Triceps/calves
Day 6 - Rest
Day 7 -Rest or start again

This is just a general guideline that many have used for mass building. This combined with compund movements and a clean bulking diet will generate very good results.
 
Some help

He did admit that it wasnt good for strength and mass. haha

I'm no expert but I thought I would put in some advice also. I agree with transformed, you need some big lifts in there. Instead of restarting the routine on the third day, turn that into a leg day, using squats and others. Legs are the most important muscles to work, even though they may be large enough for your liking. Your legs release testosterone in the blood system, helping your muscles grow and recover.
You should also reduce your reps and increase your weight. If you can do all exercises 40 times, that just seems to easy. Focus on some weight that you can only lift 6-8 times, obviously without killing yourself.
Maybe remove your tricep pulldowns and replace with skull crushers. Remember triceps take up two thirds of your arm, and large triceps make your arms look big.
Eat more proteins (powders, fish, etc) as the muscles will surely be hungry and this will help recovery.
I hope this is good, anybody feel free to correct me if I am wrong.


Oh and I forgot. Try to drink at least a gallon of water a day. Your body definitely needs that.
 
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tonymcclellan said:
He did admit that it wasnt good for strength and mass. haha

I'm no expert but I thought I would put in some advice also. I agree with transformed, you need some big lifts in there. Instead of restarting the routine on the third day, turn that into a leg day, using squats and others. Legs are the most important muscles to work, even though they may be large enough for your liking. Your legs release testosterone in the blood system, helping your muscles grow and recover.
You should also reduce your reps and increase your weight. If you can do all exercises 40 times, that just seems to easy. Focus on some weight that you can only lift 6-8 times, obviously without killing yourself.
Maybe remove your tricep pulldowns and replace with skull crushers. Remember triceps take up two thirds of your arm, and large triceps make your arms look big.
Eat more proteins (powders, fish, etc) as the muscles will surely be hungry and this will help recovery.
I hope this is good, anybody feel free to correct me if I am wrong.
Click to expand...
Great info!
 
Have you considered doing a pre-made routine instead of your own thing? Chad Waterbury has some excellent stuff out there for building mass. I like doing a 5 x 5 routine with compound moves. With that being said just about any routine can be used for bulk if your diet is in order. No matter what you lift you will not grow if you do not have a surplus of calories, and clean calories at that. Best of luck.
 
Thanks for all of the advice. I will try out your suggestions. I am not familiar with Chad though. I will do a search on him and see what I can do. The main problem is time I can only hit the gym 3 days a week, but I do not miss.
 
One more quick question can anyone suggest 2 exercises. One for the inside of my chest closest to my sternum. And one for the upper part of my bicept (the part closest to my shoulder) it seems when I work out the outer prtion of my chest and teh lower part of my bicept get a harder workout and I think it may be the exercises I am choosing. Any suggestions?
 
tonymcclellan said:
Your legs release testosterone in the blood system, helping your muscles grow and recover.
Click to expand...

From what i understand you Testes produce your Testosterone not your legs. From there it is directly released into your bloodstream.

edit** Like other steroid hormones, testosterone is derived from cholesterol. The largest amounts of testosterone are produced by the testes in men, but it is also synthesized in smaller quantities in women by the theca cells of the ovaries, by the placenta, as well as by the zona reticulosa of the adrenal cortex in both sexes.

In the testes, testosterone is produced by the Leydig cells. Due to the dual function of the male gonad, testosterone directly influences spermatogenesis. Like most hormones, testosterone is supplied to target tissues in the blood where much of it is transported bound to a specific plasma protein, sex hormone binding globulin (SHBG).

Taken from Wikipedia.
 
Wooops. Looked up, found it is anabolic hormones, maybe not testosterone. Good catch.
 
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