T Nation

My Program to Add Some Mass This Winter


#1

Background:

played football in high school, and am currently training for the rugby in the spring. Im looking to add some more mass this winter before the weather warms up, when i will do my cut. I just finished up a run of 5x5, after lifting the way the football coaches dictated in high school.

Stats:
6'2" 200 lbs (15% bf?)
Bench: ~200lbs
Squat: ~260lbs
Deadlift: ~350lbs

Diet: As im in college, im limited on my meals as far as lunch and dinner, but they usually have some decent choices, for breakfast i typically eat 6 eggs, and some toast. I have 1 shake a day, pwo or in between meals on nonworkout days. I also drink about 1/2 - 3/4 gallons of milk a day. Weight has been going up steadily, nothing too fast or too slow.

Current workout routine:

Monday:
*bench press
close grip 3x10
oh press 3x10
dips 3x max
lateral raises, rear raises, and some other pre-hab shoulder stuff

Tuesday:
*Squat
RDLs 3x10
barbell lunges 3x10
leg curls 3x10

Wednesday:
*deadlift
horizontal row 3x10
lat pulldown 3x10
db curls 5x10

Thursday:
same as monday

Friday:
*front squat
power cleans 3x3
RDLs 3x10
lunges 3x10

*i will be periodizing the main lifts, starting with 5 sets of 8 at about 65%1rm and working down to 3x2 at 95-100% 1rm, this is how my football coaches had me lifting when i began weightlifting, and it seemed to work well.

any constructive criticism on my routine will be apreciated, as well as when i should work in cardio and core work. Also, anyone with diet tips for bulking while in college will be greatly appreciated.


#2

my best friends outside of the dining hall are whey, tuna, natty peanut butter, and oats. all fairly cheap too.


#3

Might wanna add some more volume in for lats and upper back. I know I wouldn't get results just from doing

once a week


#4

why have you group two squat days and a daedlift day so close together?


#5

@rocky, how should i go about adding more volume in? more on back day? or should i work some in on other days?

@caveman, ive always benefited from working legs 2-3 times a week, and i need to increase work capacity before the rugby season starts


#6

More on back day. Maybe something like:
Pullups 4 sets
T-bar rows 4 sets
Lat pulldown machine (I like the Hammer Smith one) 4 sets
Single arm dumbbell rows 4 sets