T Nation

Wondering

I am 150 pounds at 5’8 and started off lifting at 115 two years ago. I have only consistantly lifted for the past six weeks in which I gained 8 pounds and kept my body fat at 6%. I have recently moved back on campus and have been designing a new program for myself. I keep my reps relatively low (6-8 range) and do four sets each for each movement. Anyway to get to the point I want to know some good exersises to increase overall mass.

Squat, deadlift, benchpress, overhead press, pullup, rows.

Any compound movements, so yeah pretty much the exercises the guy above listed.

I know people complain about this response,

the best exercise you can do is pick up a fork…again…again…again…

You won’t gain a lot of mass worrying about 6% bf at 150lbs.

Along with that , you of course need a sound weight program thats volume and intensity match your ability to recover.

Bent over fork row, pop tart curls, ice cream dips, etc…

Sure like others said diet is HUGE!!! But as for a program what do you suck at what is hard?? what ever that is say you reaqlly suck at squatting then doing lots of squatting is what will give you the biggest return.

If you never DB press DB press. etc etc. main thing be consistant base and your program on big money exercises. Be it a 1-7 days split from fuill body to breaking it down to every single damn limb I dont care what ever you pick you have to be consistant and intense. you get out what you put it.

Phill

[quote]sasquatch wrote:
You won’t gain a lot of mass worrying about 6% bf at 150lbs.
[/quote]

This can’t be overstated, but I’m not going to be the one to recommend pop tarts and ice cream as mass food. More like meat, whole eggs, chicken, fish, taters, fruits and veggies. However, I’ll hold my nose and say any calories, for a while, are better than not enough.

I agree, here’s the 3 things you have to be good at to be successful.

Read
Eat
Train hard

[quote]zarro wrote:
I agree, here’s the 3 things you have to be good at to be successful.

Read
Eat
Train hard[/quote]

True but id change the order of that with read being last reading dont do shit unless you put it to action. Have to do things any damn thing is better than nothing and learn whiloe your resting and eating.