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help on gaining size - 9/18/2007 3:06:46 PM

Capefl

Posts: 205
Joined: 10/4/2006
From: Tampa, FL
Status: offline

i am on a very good diet, alot of protein and a sufficient amount of carbs. i have been lifting for maybe close to a year, i gained alot of size at first But now i cant seem to gain much size. What is the best workout regimine for size? Its just frustrating spending 3-4 days in a gym in a week, and not seeing any results.. please help

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RE: help on gaining size - 9/30/2007 6:56:47 AM

Wyrms

Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline

Copypasta =D...

A simple and effective routine would be this push/pull/leg:

Monday - Chest/Tri/Delts, 15 sets:
-Flat Bench Press, 3x 10, 8, 6
-Incline Bench Press, 2x 8-10
-Military Press, 3x 8-10
-Lateral Raises, 3x 10-12
-Close-Grip Bench Press, 3x 8-10
-Overhead Tricep Extensions, 1x 8-10

Wednesday - Legs/Abs, 15 sets:
-Squats, 4x 12, 10, 8, 6
-Leg Curls, 3x 8-10
-Calve Raises, 3x 10-12
-Twisting Crunches, 3x ? (You can do any other two ab activities if you want, this is just what I'd feel most comfortable doing)
-Leg Raises, 2x ?

Friday - Back/Bi, 16 sets:
-Deadlifts, 3x 10, 8, 6
-Barbell Rows, 3x 10, 8, 6
-Pull-ups, 3x ?
-Barbell Shrugs, 3x 10-12
-Barbell Curls, 3x 8-10

Some tips:
-Drink 2-3^ litres of water per day. And not in one go of course.
-Keep yourself hydrated before every set.
-Try to eat 5-6 meals per day, each with an equal amount of protein, carbohydrates and fats (not all equal, just each with a preset % - eg. 30% protein 50% carbs 20% fat is a common macronutrient ratio) and try to eliminate all refined sugars and saturated fats from your diet diet, and go easy on the tuna, no more than 2 cans per day as it could lead to mercury poisoning.
-Stretch and do a very low weight warm-up set before the start of every routine.
-Up the weight as you go along, per set.
-Keep your workout under an hour for a metabolism boost and a sufficient growth hormone release.
-Sleep is your best friend. Smile

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(in reply to Capefl)

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