Please critique new mass program

[MagnuSamuelssoN]

MON

Chest (Barbell flat, incline bench) x 10, 8, 8, 6 (every 2nd week 8,8,8,6)

Shoulders (Front Barbell Military press, every 2nd week behind the neck) x 10,8,8,6

Triceps (bench dips, 2nd week - JM press) x 10,8,8,8

TUE

Back (wide grip pullups 8,8,6,6 followed by lat pulldowns 10,8,8,8 / every 2nd week - wide grip seated cable rows 10,8,8,8 followed by wide grip T-bar rows 10,8,8,8)

Legs (full squat 10,8,8,6 or 8,8,6,6 & other variations followed by leg press machine 4 x

General (deadlift 8,8,6,6 or 8,8,6,4 & other variations)

Biceps (reverse grip close pullups 3 or 4 by

WED rest

THURSDAY - repeat of Monday program

FRIDAY - repeat Tuesday

Sat & Sun - rest

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this is just for mass and all exercises here are compound. Reps are somewhat high, cause I can't feel anything with really low reps, with something like 5 x 5 program. Been training for over 1 year consistently, however before, the program included much more and I was at the gym for 2.5 hours + cardio 3 times a week (still now, Thai boxing and Jiu Jitsu). So this will be just 1 hour, which is perfect for gaining mass and not overtraining.

I'm in early 20s, 164 lbs, 5'11, prone to being skinny, so just trying to get some good mass and fat before shaping up and doing isolation

Diet includes tons of meat, carbs in the morning, etc. 3-4 huge meals a day - never been a fan of that 5-6 small meals every 2 hours program, cause it did not really work for me

Before & after workout I take 2 scoops of Syntha-6. No creatine. Obviously before I always warmup for 5 mins on treadmill and stretch, also swim to get pressure off the back

[D-bol]

looks good and basic

i'd sub barbell curls for pullups on biceps though...esp that you are doing pullups for back anyways and will involve biceps there

[wes]

Started to write up all the things wrong here and I just gave up.

Few things off the top of my head:
1.-Do legs before you do back
2.-Chins for biceps after doing chins for back in the same workout = do barbell curls instead
3.-Bench Dips = Do Skullcrushers or Seated French Press instead
4.-Deadlift once a week,or once every 10 days
5.-When doing pullups,do as many sets of as many reps as possible until you reach a total of 50 reps......once you`ve done this,just keep raising the total goal or add weight,or both

6.-This routine would be structured much better if you did the following scenario:

Mon-Quads,Hamstrings & Calves
Tues-Chest & Biceps
Wed-REST
Thurs-Back & Triceps
Fri-Shoulders

Once a week is all you need to build size,especially if you are an ectomorph which seems to be your case judging from your description of yourself.

Other activities will burn off calories,so cut back on them, or stop until you put on some size.

Eat more meals...........3 meals is not efficient.......if you are awake,you should be eating much more frequently.

[MagnuSamuelssoN]

Thanks all,

I used to do bicep curls and skullcrushers; I switched cause they are isolation (even though my arms grew tremendously when doing them). So I'm probably wrong on this: isolation exercises do not give you mass?

Also a question about pullups: why so many reps (50)?

[wes]

Food gives you mass,after you break down tissue from exercising a muscle...........no food/rest,no mass no matter how hard or basic you`ve trained.

Skullcrushers and Barbell Curls are the big basic arm moves.

If your arms grow from them,then use them.

Do cheat barbell curls.........use a bit of momentum to get the weight started then let the biceps take over,then lower extra slowly.......hardly an isolation exercise bro.........go heavy,5-8 reps.

Setting a goal of 50 reps on chins, means you are always striving to increase reps to reach the goal = progressive resistance which is what training is all about.

You could add weight around your waist instead but make sure you are strong enough to do the reps correctly.

[Rimbaud]

I would be more serious about nutrition & get back to basics with the exercises.

[The Apprentice]

squat, i put some 8 pounds in the last six weeks by doing this

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html

i do not claim it is all muscle though