help with my routine, please im after size.

Hi Guys,
 
 
this is my current routine im 19 5'8, 132lbs and i train at home.
 
 
my main aim is mass/size.
 
 
Mon,Tues Thurs,Fri 

B/B floor press
EZ bar bent over rows
B/B shoulder press
Stiff leg deadlift
EZ bar curls

i do 1 warm up set per compound exercise (15 reps) and 3 working sets (12 reps each)
 
do you think is ok?  is it a good routine for my main aim of mass?
 
your help is much appreciated  
 
cheers
 
Joe

So you do all that 4 times a week?  What amount of weight do you use? One main reason for why people dont gain mass is they have a poor diet not suited to there needs, have you got a diet plan sorted? If not I suggest you post a thread in the Diet forum and you will get a lot of help in constructing one. No food = No gain

With regards to your routine imo it isnt very good. You could use an upper body - lower body - break - upper body - lower body routine. You could do Push/Pull/Legs routine, these are better than your present routine as you wont tire your whole body out in one sitting. You should also try some other exercises to vary your workouts. Look here http://www.bodybuilding.com/exercises/, you can choose a muscle you wish to train and it will show you a list of exercises.

18
6ft 4
On the bulk again
Long Term Goal - 290lbs
It's all or nothing now.

yeah im planing on starting a bulk next week
 
 
this is my perposed diet
 
 
6.00am
wake

7.00am
4 weetabix with milk
teaspoon of organic peanut butter
1 flax seed oil cap (1050mg)

8.20am
100g of BDS mass gainer
piece of fruit
handful of nuts

10.30am
sweet potato with 100g of tinned tuna

2.40pm
50g of cous cous
1 teaspoon of olive oil in the cous cous
125g of chicken with spices

6.20pm
dinner, what ever is made

training
time varies daily, but immediately post workout i will have 100g of BSD mass gainer.

Pre bed
cottage cheese and 1 flax seed oil cap (1050mg)

Yeah I've expressed my concern about that routine before Joe, I'm not a fan and personally I wouldn't use a routine like that, but at the end of the day if you're seeing gains from it and you ENJOY doing it (very important also) then keep at it.

If however you do fancy a change, I'll reiterate what I said to you in that PM a few days ago: at the moment you're doing high-ish volume focusing on all muscle groups at very high frequency, my recommendation would be if you want to focus on different muscle groups at different times then try a 3 day split (like push/pull), but if you want to keep the frequency of your current routine then cut the volume down and go for something like Rippetoe's. At the moment it seems like you're kind of trying to do both at the same time. I can't really see how you could be getting any recovery doing that same routine four times a week.

Just increasing the amount of food you are eating and calling it a bulk is not the answer. Mind you looking at your proposed diet it's not that bulky anyway.

Stage one, sort your program out. Make sure you have squats, bench press, deadlift, military press, bicep curl and some sort of narrow tricep press in there. Then add extra exercises to each body part to suit your equipment and time.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

try the site www.stronglifts.com and do the 5x5 programme and start getting a lot of milk, chicken and pies in your gob lol, do that lot if your after mass, (avoid the pies lol)

ste's new journal
Lets get it on..  

You need to get some compounds in e.g. Squats, Bench, Deadlifts, shoulder press etc.

Doing your routine 4 times a week is counter productive. I'd say either each body part once a week , twice max. Remember you are after bulk not cutting. You could do a 3 day split e.g. push/pull/legs

You may want to consider visiting a gym for the bigger compound movements like squats/benches that require equipment and doing the other exercises at home. What equipment do you have at home to train with? Bench,rack etc

Finally eat loads and rest.

i have very limited stuff at home i have;
 
an EZ bar
5ft bar
and around 50kg of iron weight discs
 
 
but and im thinking of joining the gym about 5 min walk away from my college.

You will need more weight/equipment especially doing exercises like squats/benches etc.

Joining a gym is a good idea.  Try to find out about termination clauses, how long you need to be a member, contract period etc and just you ask someone else also to look over the deal before signing.

Hello mate,

Join a gym (Make sure it has BB's!),
As said before make sure you get the key exercises in...

Squats, DL's, Bench, Shoulder press etc. Have a look at my journal I updated it today about my workout, its helped me alot (obviously adapt your workout to what your body gets on with) and i found since i moved to Relex one stop over MP i've had amazing gains but I know people who loved MP.

Adam - AKS

May 08 = 73kg, March 10 = 84kg LEAN MUSCLE -  http://www.muscletalk.c...t-training-m2684997.aspx

ok thanks for the responces guys. 
  
 
THINKING OF DOING SOMETHING LIKE THIS HOW IT LOOK?
 
 
Monday - push
Bench press
Military press
Scull crushers
 
Wednesday -pull
Deadlift
Lat pull down
BB row
Hammer curl
 
Friday - legs
LEG PRESS
Calf raises

Good start. I'd be inclined to do squats rather than leg press or alternate each week.

See how you get on with the programme and recovery. You've scope to add a few more exercises but see how it goes for 4-6 weeks on what you've posted.

I would personally do squats AND leg press. I find that leg press is good because i can do it till failure however with squats i'm scared of dropping the bar especially when i don't have a spot.

Adam - AKS

May 08 = 73kg, March 10 = 84kg LEAN MUSCLE -  http://www.muscletalk.c...t-training-m2684997.aspx

i'll see about squats because i dont think the gym were im planning to start training has a squat rac k is only a college gym but we'll see.
 
in the case it doesnt i''l just do leg press and leg extesions on alternit days hitting the same muscle but from a sightly different way..
 
also iv also got another routine in the pipe line.
 
Monday - upper
Bench press
Military press 
tricep pull down
Lat pull down  
Hammer curl
 
Tuesday  - Lower
LEG PRESS
Calf raises
 
 
Thursday - upper
Bench press
Military press 
tricep pull down
Lat pull down  
Hammer curl
 
Friday - lower
LEG PRESS alternating with leg extension
Calf raises
 
obiously i'll try with bother routines too alternative with different exercises week by week targeting the muscle sightly differliently i.e instead of bench press doing incline bench.
 
 
thanks for the advice
 
Joe

If the gym doesn't have a squat rack u can always do DB Squats and Lunges.
IMO i'd keep it to three days a week, rest is vital in bulking.

Monday - push
Bench press
Military press
Scull crushers
Incline Bench?
DB Flies?
 
Wednesday -pull
Deadlift
Lat pull down (If you can pull up then that over Lat Pull down)
BB row
Hammer curl
 
Friday - legs
LEG PRESS
Calf raises
DB Squats?
Lunges?

Adam - AKS

May 08 = 73kg, March 10 = 84kg LEAN MUSCLE -  http://www.muscletalk.c...t-training-m2684997.aspx

GET MORE CARBS AND KAL.AND PROTIEN AND CARBS ARE MOST INPORTANT BEFORE AND AFTER TRAINING BUT KEEP IT UP