I was just replying to another thread about "adding mass" and I figured I would paste what I typed in a new thread because it just so goddamned annoying seeing all of these guys whine about not being able to get big and strong.
The following advice I put together is not fancy, nor does it come with all of the bells and whistles that some of you puke-boys need to get excited about a training program, but the shit works. It works for me and took me from a thin 175lb ecto at 6' tall to a thick 220lb natural and under 9% bodyfat in about 24 months. I am 34 and would like to see 235lbs lean by the age of 36.
And this was after training for 15 years spinning my wheels.
The hardest part was
A) Learning to give everything I had in the gym
B) Staying OUT of the gym
C) Ignoring EVERYTHING I read about food, supplements, cardio, routines, etc.
Getting Big is simple. And I'm not talking about "bulk fat" big, I'm talking thick, dense, powerful.
Do not look at the next 30 days, or 12 weeks, or even 6 months.
Take the next 12 months and concentrate on building massive power and muscle size from squats, deadlifts, bench presses, rows, chins, dips, and overhead presses.
Twice per week, full body, is perfect.
As far as eating, no need to overeat. Most fools are eating too much as it is. You end up getting fat or just shitting out what the body doesn't need.
3-4 meals is fine, meat and veggies, plus fruit and real honey as snacks.
Don't worry about counting calories, carbs, proteins, etc. Just eat your meals and train hard.
Force your body to grow. It will.
And do cardio as often as you can, fast walking or light jogging is best. Morning, afternoon, night, it doesn't matter. Just get your heart pumping and force your body to stay lean by showing it how active you are.
At the same time you will also put on a lot of mass, lean mass, by the following routine:
Monday (rep day)
Bench Press: 4-10 x 6-10
Behind The Neck Press (or front): 5x8-10
Squats: 3x5 then 1x20 (breathing squats)
Chins: 3-4 by max
Heavy Ab work (2-3 sets of weighted crunches
Thursday: (Heavy Day)
Bench Press: 5x5
Behind The Neck Press (or front): 5x5
Hammer Curls: 4x8
Heavy Ab Work
Now get to work!