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.
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.)