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buckfevers1613
12-05-2005, 06:16 PM
I have been working out about 4 days of week since the beginning of june and have gotten a lot stronger. However, i was looking for advice on making my workout routine better and trying to gain mass. I went from a max on bench of about 135 to around 185 now. i have also gone up by about 40 pounds on squats but i have never really tried to max on this. At the beginning of the summer i did 2 sets of 15 for everything, then i did 3 by 10, next i did 12, 10, 8,6. I do the same thing now except for my chest exercises i do 6,3,3. I eat 3 good solid meals a day and usually 1 or 2 snacks to put on weight. Also before workoouts i take no xplode and after workouts i fix a shake with protein and peanut butter. I am 17 and am 5'9 about 140. Any help would be great. here is my routine.

Day 1
Calve Raises (12,10,6,6)
Leg Press (12,10,6,6)
Step Ups (12,10,6,6)

Flat Bench (6,3,3)
Narrow grip Bench (12,10,6,6)
Butterflies (12,10,6,6)

Single Arm Tricep Pulldowns (12,10,6,6)
Tricep Press Downs (12,10,6,6)

Light Abs and foreams
.5 to .75 miles running

Day 2
Seated Rows(12,10,6,6)
Lat Pulldowns(12,10,6,6)

Dumbell Shoulder Press(12,10,6,6)
Shrugs(12,10,6,6)
Rotator Cuff exercises

Curls(12,10,6,6)
Dumbell Curls(12,10,6,6)

Light Abs and forearms
.5 to .75 miles running

Day 3 (sometimes i do this routine other times i use as rest day)
Heavy Abs
Heavy Forearms
Rotator Cuffs
1 mile runing

Day 4
Calve Raises (12,10,6,6)
Leg Press (12,10,6,6)
Step Ups (12,10,6,6)

Flat Bench (6,3,3)
Incline Bench(12,10,6,6)
Dips(12,10,6,6)

Single Arm Tricep Pulldowns (12,10,6,6)
Tricep Press Downs (12,10,6,6)

Light Abs and foreams
.5 to .75 miles running

Day 5
Seated Rows(12,10,6,6)
Lat Pulldowns(12,10,6,6)

Dumbell Shoulder Press(12,10,6,6)
Shrugs(12,10,6,6)
Rotator Cuff exercises

Curls(12,10,6,6)
Dumbell Curls(12,10,6,6)

Light Abs and forearms
.5 to .75 miles running

Day 6 and 7 off

Any help on my routine would be great

Doobs
12-05-2005, 06:24 PM
If you want to gain weight you need to eat more calories than you burn. That's a half-assed leg workout. You need squats, deadlift, front squat. No need for 2 different curls and 2 different tricep lifts.

russ
12-05-2005, 07:37 PM
I agree with doobs. You need to eat more man, that's where the gains are. Definitely need squats and deads, those will stimulate more overall growth than anything else.

muscleup
12-05-2005, 07:40 PM
I say you scrap that whole routine and check out WBB #1 (http://www.wannabebig.com/article.php?articleid=25)

Eat no less than 4 full meals a day. Eat 6 meals if you have the time.
Tack your calories HERE (www.fitday.com)

rbtrout
12-06-2005, 10:11 AM
You must eat! At 17 years old, you are at a time when size and strength can come quickly and easily (hard workouts, of course). If you have time - 5-8 meals a day. When I'm bulking, I usually eat 7 times a day, 600-800 cals per meal. Don't eat crap, try to eat good, clean food. This will minimize the fat gains. By the way, when bulking, you will put on bodyfat. Lift hard and heavy. 4-6 reps per exercise. Use compound movement exercises like bench, squats, deads, standing military press, bent over rowing, dips, etc.

hardgainer169
12-06-2005, 10:30 AM
Like they said, focus on compound exercises. You ought to replace some of those pull-downs with chins also. Simplify