My Mass Gain Program

[anth15]

This is a very simple mass program that i hope will deliver me good gains. I started this monday. It a full body routine as follows

Weighted Dips 2x10 (10 lbs)
Breathing Squats 1x20 (took my 12 rep max and did 20) 105 lbs
Light pullovers 1x20 (20 lb dumbell just for a good strech)
Seated Rows 2x12 (130)
Shrugs 2x15 (50lbs in each hand)

Ill do this exact routine monday and thursday. Ill icrease intensity each workout with either more reps, weight, or less rest between sets. I add 5lbs to my squat each workout.

I am almost 16 years old, and im 5'9 165lbs
I will be eating 3500 calories a day and tracking this on Fitday
Right after each workout i am having a shake consisting of 1 1/2 cups of water, 2 scopps of powder gatorade, 1 scoop of protein, and 3 grams of creatine.

Ill keep this updated and let you know my gains by the end of this 6 week program

[midee1]

Where are your Deadlifts and Bench. You'll gain faster if you incorporate the big 3 into your routine.

[Sidior]

gl with the journal, I agree with midee1 though...bench and deads will help the cause

[anth15]

alright ya ill add some incline bench, deads i cant do they irritate my back to much. My chiropractor told me to stay away from them

[anth15]

dips 2x15 (10)
incline bench 1x10
pullup 2x6
shrug 2x20
wrist roller 2 reps (up down up down)

i worked out at home today couldnt make it to the gym . i didnt do squats , my legs still kill me fomr monday.

[Stumprrp]

20 rep squat routine is one of the best and you should explode all over even if you dont bench.

[anth15]

has anyone got good results with a 20 rep squat routine?