i need help

Gsus · 05-27-2006, 02:12 AM

trying to put a routine together for putting on 10-15 pounds of muscle and im thinking a 3 day split
mon- chest triceps flat press, incline press, pec dec, lying triceps, dips
wed- legs abs squats, lunges, leg curls, leg extensions, side bends, ball crunches,reverse crunches,
fri- back biceps shoulders bent over rows, chin ups, extensions, deadlifts, preacher curls, concentration biceps curls, barbell press, shoulder shrugs,upright rows, reverse flyes
then next week i workout tues thurs sat
tues-decline, cable flyes,dumbell flat press, 1 arm extensions,triceps pulldowns,seated dips or maybe close grip
thurs- hack squats, lunges,calves,lying leg curls, weighted crunches, and some other abs exercises dont know what they call of my head
fri-rowing,wide grip pulldowns,t bar,1 arm rowing,dumbell curls, barbell curls,dumbell shoulder press, front side rear raises there r so many exercises i dont know where to start from

**Succio** · 05-27-2006, 04:22 AM

jus pick some exercises, youll eventually be swaping them around

dukebrown · 05-27-2006, 02:03 PM

Eating puts on the wieght. Lifting weights ensures the weight you gain is not entirely fat.

Ihateeveryone · 05-27-2006, 03:19 PM

Keep the lifts basic - compound movements; go heavy. Don't do all this isolation crap. Eat big, and rest heaps.

TEST · 05-27-2006, 03:27 PM

Quote:

Originally Posted by Gsus

trying to put a routine together for putting on 10-15 pounds of muscle and im thinking a 3 day split
mon- chest triceps flat press, incline press, pec dec, lying triceps, dips
wed- legs abs squats, lunges, leg curls, leg extensions, side bends, ball crunches,reverse crunches,
fri- back biceps shoulders bent over rows, chin ups, extensions, deadlifts, preacher curls, concentration biceps curls, barbell press, shoulder shrugs,upright rows, reverse flyes
then next week i workout tues thurs sat
tues-decline, cable flyes,dumbell flat press, 1 arm extensions,triceps pulldowns,seated dips or maybe close grip
thurs- hack squats, lunges,calves,lying leg curls, weighted crunches, and some other abs exercises dont know what they call of my head
fri-rowing,wide grip pulldowns,t bar,1 arm rowing,dumbell curls, barbell curls,dumbell shoulder press, front side rear raises there r so many exercises i dont know where to start from

Looks decent. Try it out and see how it works foir you and if you like it.
If not try this out....

Day 1).. Chest shoulders abs
Day2) Back and arms
Day3) Legs and abs
Day 4 rest
REPEAT

Gsus · 05-27-2006, 07:32 PM

since i dont eat a lot usually 6 small meals a day because im so use to it from cutting all the time this is my first bulking i was wondering if i take a weight gainer to help me add muscle since its hard for me to eat 3000-4000 calories a day

Lift · 05-27-2006, 07:45 PM

A lot of them are full of sugar and will contribute to fat gain, you want good healthy carbs and fats. If getting the calories in is difficult try adding olive oil, almonds and so forth.

Not saying all weight gainers are bad, just be sure to read the packaging

SoMdHunter · 05-29-2006, 11:50 PM

Quote:

Originally Posted by Gsus

since i dont eat a lot usually 6 small meals a day because im so use to it from cutting all the time this is my first bulking i was wondering if i take a weight gainer to help me add muscle since its hard for me to eat 3000-4000 calories a day

The JUn 06 issue of Flex has a program they say will put on 15lbs of muscle in 12 weeks if you follow their routine and diet. It looks damn solid, so it might be worth a try for you to pick up a copy and take a read.

05-27-2006, 02:12 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	i need help trying to put a routine together for putting on 10-15 pounds of muscle and im thinking a 3 day split mon- chest triceps flat press, incline press, pec dec, lying triceps, dips wed- legs abs squats, lunges, leg curls, leg extensions, side bends, ball crunches,reverse crunches, fri- back biceps shoulders bent over rows, chin ups, extensions, deadlifts, preacher curls, concentration biceps curls, barbell press, shoulder shrugs,upright rows, reverse flyes then next week i workout tues thurs sat tues-decline, cable flyes,dumbell flat press, 1 arm extensions,triceps pulldowns,seated dips or maybe close grip thurs- hack squats, lunges,calves,lying leg curls, weighted crunches, and some other abs exercises dont know what they call of my head fri-rowing,wide grip pulldowns,t bar,1 arm rowing,dumbell curls, barbell curls,dumbell shoulder press, front side rear raises there r so many exercises i dont know where to start from

05-27-2006, 02:03 PM	#3
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Eating puts on the wieght. Lifting weights ensures the weight you gain is not entirely fat. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-27-2006, 03:19 PM	#4
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Keep the lifts basic - compound movements; go heavy. Don't do all this isolation crap. Eat big, and rest heaps. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

05-27-2006, 07:45 PM	#7
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	A lot of them are full of sugar and will contribute to fat gain, you want good healthy carbs and fats. If getting the calories in is difficult try adding olive oil, almonds and so forth. Not saying all weight gainers are bad, just be sure to read the packaging __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

05-27-2006, 04:22 AM	#2
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,958 Recipes: 0 Rep Power: 99	jus pick some exercises, youll eventually be swaping them around

05-27-2006, 07:32 PM	#6
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	since i dont eat a lot usually 6 small meals a day because im so use to it from cutting all the time this is my first bulking i was wondering if i take a weight gainer to help me add muscle since its hard for me to eat 3000-4000 calories a day