gaining muscle mass help

[Ironguruera]

this is my workout routine atm is this any good or does it need ajusting?


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What Is this a warm up??

I like that u are doing some simple mass moves ie Bench and squats but u need more exercises for everything.

For chest I'd like to see something like this. Bench, incline bench, DB flys, cable cross overs. Do 3 sets 8-12 reps.

Legs should be squats, leg press, hack squats or hack sled, stiff leg deads, ham curls, calves. I rotate rep scheme here. I prefer 25-12 reps but will also do 6-12 reps as a mix up

That should get u going. Ill post more if u like.

[Big Hoss]

If u are skinny as hell sure use a weight gainer shake especially before bed.
If u are super skinny I would suggest maybe going to a 3 day a week training program vs 5.
True hard gainers require more recovery then others.

Diet is the biggest secret puzzle peace that's exists!!

At every meal eat something that used to have a face! If u do this 7 times a day I promise u will fucking grow more then u ever imagined with time. 3 yrs from now u will look at old pictures and laugh.
Takes time time bro.

I was 125 lbs when I graduated high school. I'm 185 now.

Trust me at your age u don't need steroids. U need food and good training .....then just commitment and a few yrs.

IG, what's your height if you don't mind me asking...

[luke_270]

Workout routine is a little weak. How long do you have to workout and what days do you prefer? You need more pulling, pressing, and squatting.

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i repeat monday tuesday and friday twice im usually in the gym typically around 45 minutes each workout what would you suggest adding to my routine?


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[luke_270]

What Is this a warm up??

I like that u are doing some simple mass moves ie Bench and squats but u need more exercises for everything.

For chest I'd like to see something like this. Bench, incline bench, DB flys, cable cross overs. Do 3 sets 8-12 reps.

Legs should be squats, leg press, hack squats or hack sled, stiff leg deads, ham curls, calves. I rotate rep scheme here. I prefer 25-12 reps but will also do 6-12 reps as a mix up

That should get u going. Ill post more if u like.

as im a newbie um unsure on some of those excercises you mentioned so i will look them up and give it a go ive joined mens health personal trainer tool and there seems to be a fair few good workout routines on there that should get me going


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[Vicious 13]

Just you tube those bro and you'll find all kinds of good videos


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[Vicious 13]

I do the 5x5 5 reps by 5 sets and like I said at least 6 lifts and im done in about an hour hour and 20 I do like 30 second rests in between sets and go lift to lift like a mad man... U won't catch me on the phone or chit chatting really I'm pretty much on a mission to do what I need to steam room 30 minutes and I'm out


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[Ironguruera]

IG, what's your height if you don't mind me asking...

Nearly a midget lol. 5' 6"

[Ironguruera]

Just you tube those bro and you'll find all kinds of good videos


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Yup YouTube or bodybuilding.com has great how to videos for tons of exercises.

[Big Hoss]

Nearly a midget lol. 5' 6"

5'6" @ 185 lbs. is some pretty good stats bro!

[Ironguruera]

5'6" @ 185 lbs. is some pretty good stats bro!

It's a good weight for a small
Woman as Dorian would say lol.
Thanks bro. I'm getting there.
200lbs at 6% sounds damn sexy too me.