winter Mass gaining schedule

[DirtyDirt]

I train Mon, Tues, Thurs, Sat and Sun...5 days...i've trained in the past but lost about 5 years due to different reasons, back surgery and divorce being 2 of them. Now i've been back since Nov 06, i've made some really good gains due to clean diet, cardio, good supplements and solid training. I'm looking to really focus on making some solid gains this winter. Can anyone direct me as far as a specific workout?

[Bluto]

are you lookng to continue training 5 days a week?

[Mike]

I train Mon, Tues, Thurs, Sat and Sun...5 days...i've trained in the past but lost about 5 years due to different reasons, back surgery and divorce being 2 of them. Now i've been back since Nov 06, i've made some really good gains due to clean diet, cardio, good supplements and solid training. I'm looking to really focus on making some solid gains this winter. Can anyone direct me as far as a specific workout?

Dude, WAAAAY to vague. 

Please include height, weight, current split, goals (already stated), lifts (fake and real) and pictures. 

Also, what kind of back surgery?  Any rehab? 

[DirtyDirt]

my back is good to go, no longer an issue, it still gets sore from time to time, but i'm good. don't get me wrong, i'm not looking to do 1000lb squats. I squat 275 for 6 comfortably and i have to be easy with deads and leg press too, but for the most part i'm okay. i beat my back up pretty good this summer without issue. with the exception of doing anything stupid, i will be fine. I had 3 herniations in my lower back that had to be taken care, i believe they refered to it as a discectomy...

WHEN i got back into lifting NOV 06 i was about 248lb, with 40 inch waist at 6'3, currently down to 220 with a 35 inch waist. i put some pretty good size on this summer too.

i'm looking to do what everyone wants to , put on size without turning back into a fat pig and then lean out as much as possible in spring time. i desperately need size on my legs, they just won't grow, heavy w/ low reps, light w/ high reps, they won't grow.

currently training 5 days a week and i'd like to keep it that way.
workout 1 chest, shoulders, tris (heavy w/ low reps)
workout 2 back, bis, forearms, abs (light w/ high reps)
workout 3 legs (heavy w/ low reps)
workout 4 chest, shoulders, tris (light w/high reps)
workout 5 back, bis, forearms, abs (heavy w/ low reps)
workout 6 legs (light w/ high reps)

this is the cycle i follow, i've been doing for the last 3 months, i've gotten some pretty good results off it. 3-4 exercises per body part, heavy days 5 -8 reps with 2 min rest between sets, light days 12 - 15 reps with minimal rest between sets.

[Mike]

my back is good to go, no longer an issue, it still gets sore from time to time, but i'm good. don't get me wrong, i'm not looking to do 1000lb squats. I squat 275 for 6 comfortably and i have to be easy with deads and leg press too, but for the most part i'm okay. i beat my back up pretty good this summer without issue. with the exception of doing anything stupid, i will be fine. I had 3 herniations in my lower back that had to be taken care, i believe they refered to it as a discectomy...

WHEN i got back into lifting NOV 06 i was about 248lb, with 40 inch waist at 6'3, currently down to 220 with a 35 inch waist. i put some pretty good size on this summer too.

i'm looking to do what everyone wants to , put on size without turning back into a fat pig and then lean out as much as possible in spring time. i desperately need size on my legs, they just won't grow, heavy w/ low reps, light w/ high reps, they won't grow.

currently training 5 days a week and i'd like to keep it that way.
workout 1 chest, shoulders, tris (heavy w/ low reps)
workout 2 back, bis, forearms, abs (light w/ high reps)
workout 3 legs (heavy w/ low reps)
workout 4 chest, shoulders, tris (light w/high reps)
workout 5 back, bis, forearms, abs (heavy w/ low reps)
workout 6 legs (light w/ high reps)

this is the cycle i follow, i've been doing for the last 3 months, i've gotten some pretty good results off it. 3-4 exercises per body part, heavy days 5 -8 reps with 2 min rest between sets, light days 12 - 15 reps with minimal rest between sets.

Your workout plans sounds good, BUT:

Are you training 6 days a week or 5?  When do you rest?  How much sleep do you get?  Are you over-stressed?  How old are you?

I prefer to have my clients do AT LEAST 2 weeks of strength training (or any training period for that matter).   That means at least 3 or 4 days a week of heavy lifting with more rest.  After that, move on to the next phase, AT LEAST 2 weeks of general strength/high rep training keeping the heart rate up and such. 

For your purposes, I would do 4 weeks of strength followed by 2 weeks of general lifting and then about 3-5 days off.  Repeat for a few months and see where you're at.

Once spring hits you can focus more on cardio, circuit training and diet and really start dropping some bodyfat.

[DirtyDirt]

thanks Mike, I am 33 years old...and i'm training 5 days a week using a 6 day workout cycle rotation. i get about 7 hrs of sleep a night, Sunday i usually get a bit more. I don't have a physically demanding job but i run a sales force of 50+ so stress is definately there. for the most part i am either in my car or at my desk.

Mike would you be able to give an example of the workout you speak of? How many exercises per body part, sets and reps etc...

years ago i bought the book (i forget what its called at the moment) with the colorado experiment they did on Casey Viator in the 70's where he put on 40lbs of muscle in a few months. i don't expect to get those type of gain obviously but when i did that workout a few years back i got strong as a mutha... arre you familar with this paperback book?

[rk272727]

dirty dirt just curious what kinda of back surgery did you ahve

[WOOO]

i think you have most of the bases covered... what does your diet look like?

[DirtyDirt]

I HAD surgery 5 yrs ago, lower back 3 herniated discs...

diet, is pretty good mon - fri, weekends, i fulfil my cravings...since last year at this time i was a fat 250 ish and now 215 ish....plus i slowed the majority of my supplements w/ fear of liver damage and i've been losing weight consistently over the past month even though i've been eating heavier. but i wanted to give my bod a break from all the supplements. I still take a ngiht time amino though.

MOn - Fri
I wake with a protein shake consisting of fat free yogurt, skim milk, 0 carb protein, blueberries, fibertec fiber, efa and glutamine.

breakfast 5whites 1 yolk omelette with chedder, bacon and 2 slices whole wheat toast
lunch 1/2 baked chicken w/ broccoli and string beans
pre workout kashi cereal with skim or pb on mulit grain
post can of tuna on mulit grain

after writing this it really looks like i'm not eating enough huh? 5 meals?