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Hows Does This Program Look?

Hey everyone this is my first post on this forum. I am looking to add mass to my physique more specifically my chest. My program is a 4 day split M/Tues/Thurs/F. I am 5’9 205 lbs. been lifting seriusly for roughly 2 years. Diet is pretty good eating between 6-8 meals a day high protein low carbs.

Chest/bi
Incline DB Press 10,10,8
Flat BB Press 10,8,8,6
Incline Fly 10,10,10
Weighted Dips not sure of a rep/set scheme
Barbell Curl 3x8
Hammer curl super set with incline db curl 2x10

Legs
Squat 10(warm up set),8,8,6,4
SLDL 10,10,8
Hallway Lunges 1xfailure;i have a long hallway at my gym
Leg Press 3x6-8

Shoulders/Tri
BB/DB Press 10,8,8,6
Front raises /w Side Raises /w rear fly 2x12
Decline CGBP 8,8,6
Skull Crushers 10,10,8
Tricep Pushdowns 2x12

Back
Weighted or Bodyweight Pullups 3x10
DL 4x5 (ramped to a top set)
BB Shrugs 10,8,8 squeeze at the top
Pendlay Rows 4x5-8
Lat Pulldowns 10,10,8
Cable Rows 2x12

This is essentially the EXACT same split I use with the exception of a few exercise selections… It’s a solid layout.

You might want to play with rep ranges every few weeks or throw some alternate movements in to help avoid plateaus.

Good luck with your goals bud.

cool bro thx for the comments … the way muscle groups are group/arranged are ok? i was also going to add 3 sets of calve raises as well as 3 sessions of HIIT training during the week as well

If you’re looking to add mass, why do 3 sessions of HIIT?

[quote]d21887 wrote:
cool bro thx for the comments … the way muscle groups are group/arranged are ok? i was also going to add 3 sets of calve raises as well as 3 sessions of HIIT training during the week as well[/quote]

Indeed… Try for 2 on, 1 off, 2 on. For example:

Monday: Chest/Biceps
Tuesday: Legs
Wednesday: Off
Thursday: Back
Friday: Shoulders/Triceps

My leg day consists of Back Squats, Leg Press, Hamstring Curls, Leg Extensions, and calf raises. I occasionaly throw DB lunges in lieu of Extensions.

I also work abs on Back day, usually planks, hanging leg raises, and cable crunches.

Ignore my brain fart…

I just read your original post again. You’re already on a 2 on, 1 off, 2 on routine.

My bad.

I’m not a bodybuilder, but I do know a little about putting on Mass less a little BF. However, what helped me increase strength and put on size the quickest was a 5X5 program. I basically did Squat, Row, Bench on Monday, Squat DL Pullups on Weds, and Squat, Bench Row on Friday; Pure Intensity and damn near to failure every training day. I believe if it wasn’t for my bad eating habits while doing the program while I was “bulking” I would be a lower BF %. Being as it may, I have to work hard to rid of the “love handles”.

For you height, it seems like you already have some size. You can also alternate the Bench for Incline on one of the training days if you are worried about being proportion on the chest. Nobody wants that pointy chest look when posing from side.

Good luck on putting on some good quality size! Dominate the Gym!

[quote]jehovasfitness wrote:
If you’re looking to add mass, why do 3 sessions of HIIT?[/quote]

i wanna still do some form of cardio. should i do 2 sessions?

Same split I do, but I start the week with squats (usually/always Tuesday) and bench a day or two or three after (usually Thursday), back Saturday and always shoulder/tri’s on Sunday. I don’t do much directly for chest and bi’s because they grow very easily and out of proportion, so I add in extra delt and tri work on bench day (Thursday usually). I snatch on leg day and power clean on back day, just to get both those lifts in during the week. It’s working wonders for me.

[quote]SergeantQ wrote:
I’m not a bodybuilder, but I do know a little about putting on Mass less a little BF. However, what helped me increase strength and put on size the quickest was a 5X5 program. I basically did Squat, Row, Bench on Monday, Squat DL Pullups on Weds, and Squat, Bench Row on Friday; Pure Intensity and damn near to failure every training day. I believe if it wasn’t for my bad eating habits while doing the program while I was “bulking” I would be a lower BF %. Being as it may, I have to work hard to rid of the “love handles”.

For you height, it seems like you already have some size. You can also alternate the Bench for Incline on one of the training days if you are worried about being proportion on the chest. Nobody wants that pointy chest look when posing from side.

Good luck on putting on some good quality size! Dominate the Gym![/quote]

Same here… or kinda. I followed a similar 5x5 program at the start, and then a WS-like program, with more concentration on the dead lift than the squat (no particular reason other than I enjoyed it.) I did that usually for 3 days a week, sometimes 4.

I went from 150-150lbs to 170-175lbs within 10 months. Before that I was 150-155lbs top for over a decade despite slaving myself at the gym 5 days a week following every conceivable bbuilding program I could think of (or borrowed from fitness mags.)

I have some gut, but I can live with it. My $0.02, and good luck with your training.

[quote]d21887 wrote:
jehovasfitness wrote:
If you’re looking to add mass, why do 3 sessions of HIIT?

i wanna still do some form of cardio. should i do 2 sessions?

[/quote]

there are other forms besides HIIT.

you could do steady state, you could do regular intervals.

[quote]elnyka wrote:
SergeantQ wrote:
I’m not a bodybuilder, but I do know a little about putting on Mass less a little BF. However, what helped me increase strength and put on size the quickest was a 5X5 program. I basically did Squat, Row, Bench on Monday, Squat DL Pullups on Weds, and Squat, Bench Row on Friday; Pure Intensity and damn near to failure every training day. I believe if it wasn’t for my bad eating habits while doing the program while I was “bulking” I would be a lower BF %. Being as it may, I have to work hard to rid of the “love handles”.

For you height, it seems like you already have some size. You can also alternate the Bench for Incline on one of the training days if you are worried about being proportion on the chest. Nobody wants that pointy chest look when posing from side.

Good luck on putting on some good quality size! Dominate the Gym!

Same here… or kinda. I followed a similar 5x5 program at the start, and then a WS-like program, with more concentration on the dead lift than the squat (no particular reason other than I enjoyed it.) I did that usually for 3 days a week, sometimes 4.

I went from 150-150lbs to 170-175lbs within 10 months. Before that I was 150-155lbs top for over a decade despite slaving myself at the gym 5 days a week following every conceivable bbuilding program I could think of (or borrowed from fitness mags.)

I have some gut, but I can live with it. My $0.02, and good luck with your training.
[/quote]

And of course your nutrition didn’t change at all. Of course it only took a new program to pack on 25 lbs, not eating more food.

[quote]elnyka wrote:
SergeantQ wrote:
I’m not a bodybuilder, but I do know a little about putting on Mass less a little BF. However, what helped me increase strength and put on size the quickest was a 5X5 program. I basically did Squat, Row, Bench on Monday, Squat DL Pullups on Weds, and Squat, Bench Row on Friday; Pure Intensity and damn near to failure every training day. I believe if it wasn’t for my bad eating habits while doing the program while I was “bulking” I would be a lower BF %. Being as it may, I have to work hard to rid of the “love handles”.

For you height, it seems like you already have some size. You can also alternate the Bench for Incline on one of the training days if you are worried about being proportion on the chest. Nobody wants that pointy chest look when posing from side.

Good luck on putting on some good quality size! Dominate the Gym!

Same here… or kinda. I followed a similar 5x5 program at the start, and then a WS-like program, with more concentration on the dead lift than the squat (no particular reason other than I enjoyed it.) I did that usually for 3 days a week, sometimes 4.

I went from 150-150lbs to 170-175lbs within 10 months. Before that I was 150-155lbs top for over a decade despite slaving myself at the gym 5 days a week following every conceivable bbuilding program I could think of (or borrowed from fitness mags.)

I have some gut, but I can live with it. My $0.02, and good luck with your training.
[/quote]

And of course your nutrition didn’t change at all. Of course it only took a new program to pack on 25 lbs, not eating more food.

[quote]d21887 wrote:
jehovasfitness wrote:
If you’re looking to add mass, why do 3 sessions of HIIT?

i wanna still do some form of cardio. should i do 2 sessions?

[/quote]

If you have the conditioning to it, it shouldn’t matter. I would do the HIIT on days you do not lift weights (or at a different time of the day).

Notice that my “shouldn’t matter” remark comes with caveats. You might be able to do 3 HIIT sessions and pack some size. Or maybe not, and you might just be able to do 2. Some people can’t.

But you won’t know till you try :wink: It all depends on the particulars of your physical make-up. However, I would certainly believe it would be detrimental to HIIT with the same training session where you are lifting weight. So you might want to split that up a little.

also, OP, why are you doing low carbs looking for mass, let alone adding HIIT to the equation

[quote]elnyka wrote:
d21887 wrote:
jehovasfitness wrote:
If you’re looking to add mass, why do 3 sessions of HIIT?

i wanna still do some form of cardio. should i do 2 sessions?

If you have the conditioning to it, it shouldn’t matter. I would do the HIIT on days you do not lift weights (or at a different time of the day).

[/quote]

Just stop.

Conditioning has nothing to do with the equation. Surplus of calories do. He can keep the HIIT, but it will require that many more calories.

[quote]jehovasfitness wrote:
elnyka wrote:
SergeantQ wrote:
I’m not a bodybuilder, but I do know a little about putting on Mass less a little BF. However, what helped me increase strength and put on size the quickest was a 5X5 program. I basically did Squat, Row, Bench on Monday, Squat DL Pullups on Weds, and Squat, Bench Row on Friday; Pure Intensity and damn near to failure every training day. I believe if it wasn’t for my bad eating habits while doing the program while I was “bulking” I would be a lower BF %. Being as it may, I have to work hard to rid of the “love handles”.

For you height, it seems like you already have some size. You can also alternate the Bench for Incline on one of the training days if you are worried about being proportion on the chest. Nobody wants that pointy chest look when posing from side.

Good luck on putting on some good quality size! Dominate the Gym!

Same here… or kinda. I followed a similar 5x5 program at the start, and then a WS-like program, with more concentration on the dead lift than the squat (no particular reason other than I enjoyed it.) I did that usually for 3 days a week, sometimes 4.

I went from 150-150lbs to 170-175lbs within 10 months. Before that I was 150-155lbs top for over a decade despite slaving myself at the gym 5 days a week following every conceivable bbuilding program I could think of (or borrowed from fitness mags.)

I have some gut, but I can live with it. My $0.02, and good luck with your training.

And of course your nutrition did change at all. Of course it only took a new program to pack on 25 lbs, not eating more food.

[/quote]

My diet did not change that much, in quantity or content. In fact, it hasn’t changed that much in the last 6 years. The only thing that did change when I switched to the 5x5/WS was to replace some chicken with red meat (I was predominantly a chicken-eating dude.) That, and an increase of BCAAs and glutamine intake and novedex here and there.

But even before that, during the 90’s I did everything I could think of short of using steroids. Shakes, red meat, fish and eggs up to the wazooo, animal pack vitamins, more and more trib, etc.

Also, I did less squatting and VIRTUALLY NO dead lifting back then. Whatever I did for the lower body was with the leg press. Back then I wore pants size 30. Now, I’m starting to wear size 34. Loose fit 32 are starting to be too tight at the hips. Some brands at size 32 won’t close at all. And it ain’t gut, but glute.

I wholeheartedly believe the squatting and dead lifting as well as an increase in rest time via reduction in training frequency (from 5-6 days down to 3-4) helped me in gaining size. That, and better sleep and I haven’t had a cold or flu in all this time (before that it was a cold or flu every other freaking month.)

[quote]jehovasfitness wrote:
elnyka wrote:
d21887 wrote:
jehovasfitness wrote:
If you’re looking to add mass, why do 3 sessions of HIIT?

i wanna still do some form of cardio. should i do 2 sessions?

If you have the conditioning to it, it shouldn’t matter. I would do the HIIT on days you do not lift weights (or at a different time of the day).

Just stop.

Conditioning has nothing to do with the equation. Surplus of calories do. He can keep the HIIT, but it will require that many more calories.[/quote]

I did not notice he was doing low carbs. So you have a point… IN THAT CONTEXT.

And conditioning does have a lot to do with it. With HIIT being taxing on the CNS, a person who has never done HIIT will shoot himself in the foot trying to do it at the same time as performing weight lifting.

what other forms of cardio are out there…sorry im a newb when it comes to the cardio side of f things…err i just chose hiit because i see alot of people mentioning it. ive tried a 5x5 before and for me the size gains werent really what i was looking for…but on the upside i did get alot stronger on the Deadlift and squat…i guess most 5x5s are mostly for strength and my body responds better to high reps for size

thx everyone for their input/advice!