T Nation


Alright yes im a newbie, i used to lift then who knows what happend, my question is, anyone wanna get me a workout plan for mass and possibly a good nutrition plan? thanks in advance

Massive Eating 1 and 2, Massive Eating Reloaded 1 and 2, all by John Berardi. Find them here in the archives.

Chad Waterbury’s workouts are great. Try ABBH 1 and/or 2. Read his and Chris Thibaudeau’s articles. Even if you don’t want to use their workouts, they’ve got great ideas. Chris Shugart has recently been recommending three total body workouts a day. There was a recent article or blog post by him, I don’t remember exactly. It was in the past few weeks though.

Good Luck

As ZEB suggested in another forum I would begin with an initial 3 times/week program for 6 weeks: 3 working sets of 8-12 reps for each exercise:
Monday: Squat, latmachine pulldowns,abs. When you feel a bit stronger try pullups (even one pullup is a good starting point).
Wednesday: Bench press,Barbell row
Friday: Deadlift, Military presses, abs.
Try to learn the correct form of execution of these exercises.
After this you may try “Big boy basics”
by Chad Waterbury.
Then ABBH and ABBH2 by Chad Waterbury.
Then “The bulk building routine” by Ian King and so on.
Keep us informed.
Have a good time !

Read everything written by John Berardi, I know it’s mentioned above, but it is worth repeating.

If you are still in basic shape, check out OVT by Christian Thibaudeau. If not, you may want to stick with Zeb’s program.

Diet = these and any and all by JB, LL, and the posters above.

7 Habit

Foods That Make You Look Good Nekid
The Carbohydrate Roundtable, Part 1&2

Fat Roundtable I&II

Massive Eating

T Dawg 2

Training = anything with a foundation in BIG compound movements. Pretty much anything on this site. Find one that cacthes your eye. That you will enjoy and stick to it on a consistant basis. The pick another upon completion of the first. Repeat cycle and rinse.

Hope that helps,

I would first do a low volume program to get a decent strength base, because the stronger you are, the more overload tension you place on a muscle, the easier it is to grow. Plus, going to a gym and being able to lift comparable weight to the big guys is an awesome feeling. Good examples are Strength focused mesocycle, and Behind the Iron Curtain. After a couple weeks with that, i would totally beat the piss out of your muscles with a program like GVT, GVT 2000, OVT, etc. Do that for a couple weeks and then back to the low volume strength approach. Phill gave you a bunch of great links for diet, follow them and eat like a horse and you will make gains no matter what.

Hey thanks guys, appreciate it a lot. let you know when i break 200lbs lol