I am 6' and weigh apprx. 158 lbs. I am using free weights to gain mass and build muscle definition. I have used shape-fit quite extensively and have learned alot, but i want to know if what im doing is too much and if so what differently should i do? Here is plan:
Monday:
Chest - flat barbell bench press/ pushups(perfect pushup)
Arms - dumbbell curls(lying or standing)/extensions of some sort
Shoulders - pullups/shrugs
Followed by three to four mile jog.
Tuesday:
Legs - barbell or dumbell squats/dumbbell stepups
Abs- crunches(front and oblique style)/P90x Ab Ripper/leg lifts
Back - pullups/ dumbbell bent over rows
Wednesday:
Chest -incline barbell bench press/ pushups(perfect pushup)
Arms - barbell curls(narrow,reg. or wide grip)/chinups
Shoulders - plate raises/dumbbell laterals/shrugs
Thursday
Legs - dumbell lunges/deadlifts
Abs- crunches(front and oblique style)/P90X Ab Ripper/flutter kicks
Back - wide grip pullups/ two arm hammer dumbbell rows
Friday:
Chest -decline barbell bench press/ pushups(perfect pushup)
Arms - barbell curls(straight or angled)/chinups
Shoulders - military presses/sorted flyes/shrugs
Followed by three to four mile jog.
Saturday/Sunday off.
This is not a set in stone workout routine. I do change it up enough from week to week to get that "muscle confusion". All workouts consist of 3 sets of 6-10 reps using heavier weights and increasing the weight at each set. I use nothing but free weights, the perfect push-ups,iron gym and some P90X routines. I also am a pretty decent eater, but due to inconsistent military duties, i don't get to eat 5-6 meals a day all the time. I do however consume one GNC Mass shake a day at apprx. 1000 and an Anabolic O.D.(creatine) mix drink immediately following workout. I have noticed some slight changes in physique, but i would like to know if this is too much for the body to handle as far as gaining muscle and mass. Any advice would be greatly appreciated.
Help with Mass Building Workout routine
Moderators: Boss Man, cassiegose
Focus
Look if you want to gain size and everything you need to focus on one or two muscle groups each time you work out. Like everyting says go for lower reps like 6 to 8. Only do about 3 or 4 sets of each excercise. If you do them right you should only need to do about 3 or 4 differnet exercise The weight must make you have to stop at that amount so adjust the weight accordingly. Limit your workout days to about 5 a week max, rest is equally important as training. You really only need to spend about an hour at the gym anymore and you risk over training which will set you back. As for the supplements just stick to a good protein and a creatine. Unless your planing on becoming professional its probably just gonna be a waste of time and money, its a lot of work to keep track of what to take and when. I hope this helped you out some. If you need some more advice hit me up.