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Old 10-15-2012, 04:27 PM   #16
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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Originally Posted by Jeff View Post
Thats not detail, thats body parts, what lifts are you doing?

Chest and Triceps;

Bench press, 54 kg for 15 reps, 62 kg 10 reps, 68kg 6 reps, 74kg 4 reps,
78 kg 2 reps and 1 rep of 85kg..

Incline bench 50kg 12 rers, 58kg 8 reps, 6 reps of 62kg..

Close handed press ups for 30 reps, feet raised close handed press ups for 30 reps..








I squat and deadlift, i usually dont deadlift more than 80kg, but i will increse that,

I dont have a squat rack so i cant squat more than 45kg for safety reasons, so to get the best out of it i do jump squats for the more explosive training, i usually do that with a 30 kg bar..
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Old 10-15-2012, 04:39 PM   #17
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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I have the same problem with the squat rack, I clean the weight then front squat, as for deadlifts how come you havent been going over 80? You could probably afford to go heavier on the deads. As for as upper body goes I'd stick with Bench Barbell/DB rows Overhead press pullups squats deadlifts, and go heavy.

Ye i'm gonna maybe try get a squat rack or even build one..

Have only built up a tolerance for the deads, maybe time to move up the weight.

Would you strongly recommend pullups? And maybe with more weight attched?
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Old 10-15-2012, 04:49 PM   #18
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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I think they are pretty good to include yeah, you might want cutthroat, virus or jdsms opinion on a routine, but I can tell you that you should stick with compound movments; bench press, shoulder press, rows, pullups, deadlifts, squats, and bicep curls if you wish, as a beginner this is all you will need.

Edit: If you can do can do pullups in sets and reps easily, 10 reps or more adding weight eventually would be ideal.

Ye i reall dont even bother with machines..

Would ya say cardio is hampering my gains?
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Old 10-15-2012, 05:01 PM   #19
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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Well if its long running/jogging it could be, how far do you run? Also do you box or are you purely trying to bulk up?

Just do a 3.5 km run twice a week,

Na i don't box seriosly, just hit the heavy bag now and again..

Need to bulk up somewhat, play general sports here in Ireland
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Old 10-15-2012, 05:09 PM   #20
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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Well I dont see a problem with that distance twice a week. How long have you been trying seriously and consistantly following this programme?

Probably 8/9 months, with some periods in there where i didnt do much..

The mass gainer i was on was a pure gimic.. no effect!
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Old 10-15-2012, 06:19 PM   #21
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Default Re: I weigh 155, want to put on 25 pounds of mass....

Are you working out at home or at the gym? If you are at a gym just do squats with smith machine, it's not ideal but at least you can get decent weight on it. Your routine looks a bit random, no big deal, mine was a piece of shit for the first year. If your trying to build size then stick with 3 sets between 10-12. I'll send you my routine over if you want. I pissed about in the gym for a year doing wateva I felt like and I can tell you, a routine is important. On the diet side, if you need a mass gainer then use mutant mass, I use it and it's great. Anglosaxon used it and so does billy on here if you want more opinions.

Just looked at your chest and tricep day and can see its flawed. As I said I'll put my routine up in a bit, people will maybe slate it as its all personal preference but I get good results with it.
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Old 10-15-2012, 06:43 PM   #22
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Default Re: I weigh 155, want to put on 25 pounds of mass....

Off the top of my head...

Monday bi/tri (all 10-12 x 3)
Barbell curl
Dumbell hammer curl
Dumbell curl
Reverse barbell curl
Tri extensions
Tri push down
Weighted dips superset with close pushups

Shoulders
Overhead press
Front raises
Side raises
Rear delt cable
Dumbell shrugs

Wednesday
Squats
Straight leg dead lifts
Leg press
Leg extensions
Lying reverse leg curl
Calf raises or seated calf raises

Thursday chest

Db or barbell bench
Decline bench
Incline bench
Db flys
Cable crossovers
Pushup to fail

Friday

Deadlifts
Pull ups
Bent over rows
Lat pull downs
Seated rows
(back days slipped my mind at minute)

Weekend for resting

Like I said thats rough off the top of my head, might be too much for some but it's what I've been doing for a while and I'm at my biggest at the minute and still growing, like you I take on 3500-4000cal a day but avoid cardio till I'm cutting.

Last edited by cutthroat22; 10-15-2012 at 07:17 PM. Reason: Rethink
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Old 10-15-2012, 07:30 PM   #23
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Default Re: I weigh 155, want to put on 25 pounds of mass....

Gotta call bullshit on 5000+ calories a day. When you think you're eating 800 calorie meals they're probably more like 400-500. When you think you're eating 5 meals a day, you're probably doing 2-3 and a snack or two. Guys with lower body weight tend to grossly over-estimate what they eat from day to day, much like fat people tend to under-estimate their daily calorie intake.

Also, your routine is extremely crap. The only way to get bigger/stronger is to constantly progress on your lifts and eat enough to help your muscles recover and grow. Look up a few different progressive routines for beginners (Stronglifts 5x5, Starting Strength, even Wendlers 531), keep it simple and start adding weight to the bar. Keep a food log, physically write down what you're eating from day to day. Not just 'Toast and milk before bed', but: "Monday, 9pm, 2 slices toast wholegrain w/butter, 400ml whole milk", there are then various websites you can use to count your calories. Add them up at the end of the week and adjust accordingly. I think you'll find you're averaging a hell of a lot less than you think you are.

I hate the "fast metabolism" bullshit that I hear. I used to be skinny/skinnyfat, and I always played the fast metabolism card, but in reality it was complete bullshit. I didn't work hard enough and I ate like shit. I started working hard and eating right (and more) and all of a sudden people stopped describing me as 'slim', 'slender' or 'skinny' and started describing me as 'athletic' and 'fit'. Once I dedicated myself to lifting weights and had a consistent program, I became 'solid', 'stocky', and 'muscular'.

Not bad for a guy that went from 143lb to 183lb at 5'10"
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Old 10-16-2012, 06:19 AM   #24
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Default Re: I weigh 155, want to put on 25 pounds of mass....

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Originally Posted by cutthroat22 View Post
Off the top of my head...

Monday bi/tri (all 10-12 x 3)
Barbell curl
Dumbell hammer curl
Dumbell curl
Reverse barbell curl
Tri extensions
Tri push down
Weighted dips superset with close pushups

Shoulders
Overhead press
Front raises
Side raises
Rear delt cable
Dumbell shrugs

Wednesday
Squats
Straight leg dead lifts
Leg press
Leg extensions
Lying reverse leg curl
Calf raises or seated calf raises

Thursday chest

Db or barbell bench
Decline bench
Incline bench
Db flys
Cable crossovers
Pushup to fail

Friday

Deadlifts
Pull ups
Bent over rows
Lat pull downs
Seated rows
(back days slipped my mind at minute)

Weekend for resting

Like I said thats rough off the top of my head, might be too much for some but it's what I've been doing for a while and I'm at my biggest at the minute and still growing, like you I take on 3500-4000cal a day but avoid cardio till I'm cutting.

Sound pal, good to get another perspective, i'll incorpate some of your stuff into my routine..
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Old 10-16-2012, 06:25 AM   #25
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Default Re: I weigh 155, want to put on 25 pounds of mass....

Get on a proper weight lifting routine centered around multi-joint lifts and TRACK your macros. Everything you eat, record the protein/carbs/fats. It's easy to estimate what you're eating, but I can't begin to tell you how many times people are eating way less than they think they're taking in. Seems like a chor, but you just have to get used to it. Once you start progressing then you can be a little less precise with everything.
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