Good mass building workout?

Tsunami844 · 09-20-2006, 04:58 PM

Hey guys, I've been around a while but never posted so I thought I would post my current workout to be critiqued by you pros. So here goes:

Monday-Chest
Flat bench press: 1 warmup set, 4 sets of 8
Incline Bench Press: 4x8
Decline bench press: 4x8
Dumbell Flys: 3x8

Tuesday-Back
Wide Grip Pull up/ Wide Grip Pulldown (alternating weeks): 1 warmup set, 4x8
Bent over row/lever seated row (alternating weeks): 4x8
Low Pulley Row: 4x8

Thursday-Bicept
Standing Barbell Curl: 1 warmup set, 4x8
Incline Dumbell/ hammer curl (alternating): 4x8
Preacher Curl: 4x8
Concentration Curls over the back of a preacher bench: 3xburnout

Friday-Tricept
Tricep Dumbbell Extensions: 1 warmup set, 4x8
Lying Barbell Extensions: 4x8
Close Grip Bench Press: 4x8
Tricep Push Downs: 3x11

Saturday-Shoulders
Military Press: 1 warmup set, 4x8
Tri-Set of Lateral Raise, Front Raise and Reverse Fly: 4 sets of 8 each
Shrugs: 4x8

-I'm 6'2'', about 155lbs but that fluxuates, trying to add muscle mass strictly.
-I'm currently taking Creatine, a multivitamin, and CytoGainer. I'm also trying to improve my diet based on posts in the diet section.
-I tend to only run to and from the gym as a warmup to get the blood going. It's about a 6 minute run, a little over a mile.

r i l e y · 09-20-2006, 05:01 PM

If youve been around for a while then why the hell are you doing this.

CelebritySexist · 09-20-2006, 05:02 PM

Me first, me first!

A good mass building workout is:

eating.

Monger · 09-20-2006, 05:05 PM

Ya, there's no need to train your legs. They'll have to grow in order to support all the muscle mass you'll be putting on your upper body. Crazy like a fox.

**mschatz** · 09-20-2006, 05:06 PM

"I'm 6'2'', about 155lbs "

Good god man, EAT!

Das Uberdog · 09-20-2006, 05:11 PM

+deadlifts
+squats
-curls
-tricepstuff
+morefood

thomas87 · 09-20-2006, 05:46 PM

That routine SUCKS!

You would need to train bis 2 times a week and the tris is usually capable of 3 times a week with good results. Other than that it looks okay, but more focus on your guns!

Edit: on a sidenote, it's funny to see that these noobs have all kinds of supplements, when they really don't need it.

rEmY · 09-20-2006, 05:59 PM

3 day split (from http://www.sherdog.net/forums/showthread.php?t=402978). Read it if you havent.
Day one: Deadlifts
Deadlifts 5X5
Stiff Legged Deadlifts 3-4X5-8
Bent Over Barbell Rows 4X6
Shrugs 3-4X6-12

Day Two: Bench
Bench Press 5X5
Skull Crushers 3-4X6-8
Overhead Press (seated, standing, dumbbells or barbells) 3-4X6-8
DB Bench Press 3X8-12
Add in an assistance lift for what you consider your weakest area

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

tinker_190 · 09-20-2006, 06:12 PM

what is a bicept?

Seriously, though, no squats, and you want to gain weight, AND you've been around here a while?

Chris Kutz · 09-20-2006, 06:39 PM

through personal experience, i can say 20 rep squats plus lots of milk+meat are very good at developing mass. i also notice a lot of results from military presses, bent over rows, power cleans and bench pressing. ive learned (in this forum mostly) to keep it simple pretty, but lift heavy and eat a lot, and youll definitley gain mass.

edit: forgot deadlifts