I am 5'10 and weigh about 158 pounds. I've started my first bulk of my life and have gained about 4 pounds in 9 days. I got sick this week so I'm taking the next few days off and hitting the gym again Monday. I'm curious, should I eat the same way if I'm taking time to rest? Ok, on to my routine.
Regular Deadlifts~ 220lbs x2 (6,5)
Lat Pulldowns~ 96lbs x2 (8,7)
BackLifts~ 45 x2 (10,10)
(the one with the platform for your feet and place to lean legs against while bending your back towards the ground and raising it up)
Hammer Bench Press~ 170 x2 (8,6)
Dips (just added these) B.W. x2
Cable Pushdown(using V shaped metal grip)~ 96 x2 (8,5)
Lever Triceps Extension~ 60 x2 (5,5)
Inclined Crunches~ No weight x4 (10,10,10,10)
Lever 45° Side Bend~ 35 x2 (10,8)
Seated Leg Press~ 245 x3 (5,5,4)
Leg Extension~ 200 x3 (8,8,8)
Seated Hip Abduction~ 210 x2 (8,8)
Standing Calf Raise~ 90 x3(9,8,8)
Military Press~ 170 x2 (8,8)
Seated Dumbbell Press~ (just put this in)
Dumbbell Lateral Raise~ 12.5 x2 (9,7)
Lever Preacher Curl~ 70 x2 (6,6)
Barbell Curl~ 35 x2 (8,8)
My diet looks like..
I'm tracking on Fitday.com and am eating right near 3600 cals a day.
100 g fat
Can you guys help me here and tell me if my plan looks good? Any advice is helpful. I've been trying to get bigger for 2 years now and have failed.
I'm glad to see you're doing deadlifts, but apart from that that is a ****ty routine. More compounds, less machines. Check out the WBB routines or BGB.
Diet seems pretty good.
quidquid Latine dictum sit altum videtur
Diet is only good if you actually gaining on that many calories. You should be at your size, but track your weight to see. Some people need 4000+ to gain.
Other then that, Jorge is correct. Routine sucks. Check out WBB or BGB or any other solid proven routine like westside, bill star, etc.
do you guys have links to all of those routines?
I know were the WBB ones are but how about BGB?
so you guys think ill see major improvement if i start BGB? I'm switching over to it Monday... and sticking with the current diet. Damn, I'm excited.
Sounds like you gained a lot of fat and water.
Expect to only be able to gain 0.5 lb of muscle a week.
Max Lifts:------------------ Goals
Bench Press: 215lbs------- 250lbs
Squat:300lbs------------ 300 lbs
Deadlift: 335------------ 350 lbs
Total: 850lbs ---------- 900 lbs
Alright guys. I printed off the BGB routine and read it over and am trying to digest everything. Some of it is a bit confusing to me because I don't know some of the exercises but I'll try and figure it out.
"The only easy day was yesterday."
Hey, thanks alot for that!
Mass here I come.