T Nation

Gaining Mass


#1

Well i've been doing this program for about 2 weeks. Im not sure if i should keep going. Could some crique it? im mainly looking to gain mass and strength.

Sunday:Chest/Biceps

Bench 1 x 8 , 1 x 8 , 1 x 6-8
Incline Dumbell 1 x 8 , 1 x 8 , 1 x 6-8
Cable Cross Overs 3 x 10-12
Barbell Curls 1 x 10 , 1 x 10 , 1 x 8-10
Dumbell Curls 1 x 10 , 1 x 10 , 1 x 8-10
Hammer Curls 1 x 10 , 1 x 10 , 1 x 8-10
(extra forearm exercises)

Monday: Legs

Squat 1 x 20 , 1 x 15 , 1 x 8-10
Hack Squat 1 x 10 , 1 x 10 , 1 x 8-10
*Extension(depending on itensity) 2 sets of 10
SLDL 1 x 15 , 1 x 10 , 1 x 6 - 8
*Lying Legs curls(depending on intensity)
Calf Raises 3 x 15-18
Seated Calf Raises 3 x 15-18

Wednesday: Shoulders/Triceps

Shoulder Dumbell Press 1 x 10 , 1 x 10 , 1 x 6-8
Lateral Raises 1 x 12 , 1 x 12, 1 x 8-10
Rear Delt Raises 1 x 12 , 1 x 12, 1 x 8-10
Dips 3 x 10-12(had 5-10lb when goal is reached)
Close Grip Bench Press 1 x 10 , 1 x 10 , 6-8
Dumbell Overhead Press 1 x 10 , 1 x 10 , 6-8

Thursday:Back

Pull Ups 3 x failure(increase by 5 - 10lb when you reach 12 reps)
Deadlift 1 x 15 , 1 x 10 , 1 x 6-8
Barbell Row 1 x 10 , 1 x 10 , 1 x 6-8
Seated Cable Row 1 x 10 , 1 x 10 , 1 x 6-8
Barbell Shrugs Front and back supper set . 3 x 10-12


#2

Why folks insist on re-inventing the wheel is beyond me.

Your program is kind of a hodgepodge of shit you threw together. Pick a real program and go with one that has some standard progression to force you to move forward (5/3/1 comes to mind).

That said, effort will trump programming almost every time, if you put ten tons of effort into you'll see results, but you'd probably see better ones if you stuck with a more well designed program.


#3

whats so bad about the program i have?


#4

Your amount of reps seem arbitrary (10 reps of DL for your second set? preceded by pull ups to failure?) and I can't fathom why you'd do biceps after bench rather than triceps.

I understand that you have to like your program in order to succeed with it, because otherwise you just won't do it. But you'd have better results with a tried-and-true beginner's program that was designed by someone who isn't posting in the beginner's forum. Stand on the shoulders of giants, amigo!


#5

Actually the whole biceps after chest thing was a split that i read on these forums written by Christian . The deadlifts is because i figured pyramiding the weight would be a good way to gain strength and hypertrophy.


#6

Take those days and exercises and just try to PR on them as much as possible without worrying about adhering to certain sets/reps and it'd be good imo


#7

i do biceps on chest day.

don't listen to people who tell you 'you have to do it like THIS'

the numbers on your lifts and scale will be indicators of progress