I am 18 years old, and 185 pounds at 6’1" tall.
For about two years I have been attempting add mass to my physique by using body part training splits, but these have not provided dramatic results. From my reading of this site I have come across some great ideas regarding full body training, and I have devised a routine that I think is pretty decent. I haven’t been able to put it into practice yet, as I have a 102 degree fever and I feel like crap.
I plan to have two workouts, performing them with one day apart, so I am working out about 3-4 days a week.
Workout 1:
Abdominal Work
Bench Press
Incline Bench Press
Dips
Skullcrushers
Squats
Lunges
Leg Curls
Calf Raises
Workout 2:
Deadlifts
Pullups
Barbell Rows
Bent-over lateral raises
Overhead pressing
Upright Rows
Bicep Curls
Forearm work
I would appreciate any advice or feedback, thanks for reading.
For about two years I have been attempting add mass to my physique by using body part training splits, but these have not provided dramatic results.
If you’ve been trying to gain mass for 2 years and have not seen results, it may not be your training, EAT AND EAT A LOT. What is your nutrition like???
My diet has never really been a problem. I don’t eat like shit, nor do I eat small amounts of food.
Here’s what my diet looks like:
Breakfast
2 Cups Oatmeal+1 cup skim milk
2 eggs, 2 egg whites
1 large banana
1 cup tea
Snack
Protein Bar + Pear
Lunch
1 Orange
1 can tuna
1 cup pasta
Pre-workout meal
Cashews and milk
Post-workout shake
2 scoops whey, 1 cup skim milk
Dinner
5 oz. steak
4 cups Spinach
Diced redskin potatoes
Supper
4 oz. Chicken
10 asparagus spears
Bedtime shake
Yogurt, Banana, Milk, 1 1/2 scoops whey, 1/2 scoop ice cream
[quote]RiddleofSteel wrote:
I am 18 years old, and 185 pounds at 6’1" tall.
For about two years I have been attempting add mass to my physique by using body part training splits, but these have not provided dramatic results.
[/quote]
Then you didnt eat enough or workout hard enough. Splits add mass PERIOD! Its user error that prevents gains from happening. This is from poor program design or from terrible intensity levels.
[quote]RiddleofSteel wrote:
My diet has never really been a problem. I don’t eat like shit, nor do I eat small amounts of food.
Here’s what my diet looks like:
Breakfast
2 Cups Oatmeal+1 cup skim milk
2 eggs, 2 egg whites
1 large banana
1 cup tea
Snack
Protein Bar + Pear
Lunch
1 Orange
1 can tuna
1 cup pasta
Pre-workout meal
Cashews and milk
Post-workout shake
2 scoops whey, 1 cup skim milk
Dinner
5 oz. steak
4 cups Spinach
Diced redskin potatoes
Supper
4 oz. Chicken
10 asparagus spears
Bedtime shake
Yogurt, Banana, Milk, 1 1/2 scoops whey, 1/2 scoop ice cream
[/quote]
This diet is woefully inadequate for gaining. You are not eating enough.
-Fireplug
Like everyone else is saying…Eat more! 5oz steak???
2 quick tips:
Tuna is fine, but add more meat! Buy lean ground beef, make up a pile of chili, freeze some so it’s always available.
Add peanut butter to your shakes (lot’s of calories).
There are a hundred ways to add calories, think of some by looking through the articles (Dave Barr wrote a Bulking Tips article). Remember this, you’re fairly young and you likely have a relatively fast metabolism, so if your not constantly eating you will not add much mass.
As far ar the training you need to add in some more back work (esp. rows). Train either way, body part splits or full- body, they’ll both work if you put in the effort. But if you do full body, set it up so the large muscle groups are first and move abs to the bottom of the list.