Workout program

Chrism~ · 09-22-2007, 07:21 AM

Hello folks.
It's been a while since I last posted here, but the last time I got a lot of useful information which turned out to help me a lot. So I want to give it another shot and see what comes out of this.

First let me introduce myself.
Age: 19
Weight: Around 72 KG ( I think that's about 140 punds)
Height: 175 cm (No clue on inches ^^)
My fat % is low and my muscle mass compared to a normal person isn't all that impressive at all.

I've been working out for almost 2 years, mostly on split days, which explains why I haven't gotten any impressive mass gains. But in change I have form and definition. Mostly doing 3x10 reps on either isolation or basics, but sometimes less reps with more sets.

I eat a lot, I maker sure that I get a lot of carbs and proteins daily, and also just eat as much productive food as possible, mostly by food but also by Whey protein based supplements each morning, night and after training.

Anyways, let me get to the point. I'm looking for a workout program with the single purpose of gains in muscular mass, since as far as I know, you guys are very experienced and professional. In other words, please create me a workout program for mass. Please take a few minutes of your time and help me out.

Thanks a lot in advance.

ognickyk · 09-22-2007, 09:07 AM

welcome back...you weigh more than 140..prolly something like 160...

ognickyk · 09-22-2007, 09:08 AM

and ur around 5' 6''

Chrism~ · 09-22-2007, 02:04 PM

Yeah thanks, I'm not good with pounds/inches, we only operate with Kg/Cm over here, I just have an approx idea.

**rIPPDUP** · 09-22-2007, 06:57 PM

welcome back to the dungeon bud.....what are your goals?

Chrism~ · 09-22-2007, 07:13 PM

Quote:

Originally Posted by rIPPDUP

welcome back to the dungeon bud.....what are your goals?

At the moment I just want to lay on as much muscle weight as possible over fall and winter, and then start thinking about definition and shape during spring. I don't really care that much about strength, I'm sure that's something that will pick up a bit as you grow.

So what I'm basically asking is, can anyone make me a work out program that suits my goals? =)
I'm sorry if that was unclear.

If you mean a more concrete goal, that would be 2-3KG over this period. My long time goal is to get to get up to 85-90KG with less than 15% body fat before I hit 22. Anyways, it's really simple, just beef up =)

**rIPPDUP** · 09-22-2007, 09:26 PM

find a split that suits you...3 day, 4 day, 5, day....i'm on a 3day now and love it. you gotta mix it up though when you start hitting plateaus.

example...my 3day split

tuesday: chest/tri's
thursday: back/shoulders
friday: legs/bi's

about 5 exercises per body part with 3 sets of 10 reps.

Chrism~ · 09-23-2007, 05:19 PM

The reason I ask instead of looking around is because I don't think the split up program works for me. It feels like I have stagnated on both mass and strength for the last 3-4 months. I used to split up the days in:
Back and biceps
Chest and triceps
Legs
Shoulder and abs

And from what I have been hearing lately I should try some 1 or 2 days split instead, but I don't have a clue of what to put together for only 1 or 2 different days.

**rIPPDUP** · 09-23-2007, 07:08 PM

so you want a 2 day split? that's a lot of work for 2 days bro....you'd be at the gym four hours.

**Genghis** · 09-23-2007, 07:22 PM

Quote:

Originally Posted by rIPPDUP

so you want a 2 day split? that's a lot of work for 2 days bro....you'd be at the gym four hours.

yup riPPDUP's got a point mate, but heck if you want to go for the 2 day split, then go for it