Good program for putting on mass?

[danman88]

So I've been completely pissed off lately trying to find a good program where I can be hitting muscle groups multiple times per week without doing the basic beginners shit with only bench/ohp/dead/squat/bor.

This layout is one of Jim Stoppani's programs, but is meant to be the 3rd phase of a program, weeks 7-9.

Would it be okay doing this program twice a week to be getting higher frequency? Or do you think I'd be overdoing it?

Currently running sust250 500mg weekly.

A few stats:
6'4" 205lbs, did the little electric body fat thing and it said I was about 12, but I'm more likely aroud 15%

View attachment 549174

Bench 155 5 sets 15-10 reps
Squat 195 5 sets 15-6 reps
BOR 135 4 sets 12-8 reps
Deadlifts 185 4 sets 15-8 reps

My goal is to be putting on mass, being 6'4" tall, after lifting for well over a year, I still look like I dont even lift. Some of that time was spent cutting weight, since I tend to get fat when I try bulking, will need to calculate nutrition better here soon.

Example:
S: Push
M: Legs
T: Pull
W: Rest
T: Push
F: Legs
S: Pull
S: Rest


Workout 1: Push Day


Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
Incline Dumbbell Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
Incline Dumbbell Flyes: 3 sets of 12-15 reps 2-3 minutes rest
Barbell Shoulder Press: 3 sets of 6-8 reps 2-3 minutes rest
Smith Machine Upright Row: 3 sets of 8-10 reps 2-3 minutes rest
Dumbbell Lateral Raise: 3 sets of 12-15 reps 2-3 minutes rest
Close-Grip Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
Dumbbell Overhead Triceps Extension: 3 sets of 8-10 reps 2-3 minutes rest
Triceps Pressdown: 3 sets of 12-15 reps 2-3 minutes rest


Workout 2: Legs Day


Squat: 3 sets of 6-8 reps 2-3 minutes rest
Leg Press: 3 sets of 8-10 reps 2-3 minutes rest
Leg Extension: 3 sets of 12-15 reps 2-3 minutes rest
Lying Leg Curl: 3 sets of 12-15 reps 2-3 minutes rest
Standing Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
Seated Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
Reverse Crunch: 3 sets to failure 1-2 minutes rest
Crunch: 3 sets to failure 1-2 minutes rest
Oblique Crunch: 3 sets to failure 1-2 minutes rest


Workout 3: Pull Day


Barbell Row: 3 sets of 6-8 reps 2-3 minutes rest
Lat Pulldown: 3 sets of 8-10 reps 2-3 minutes rest
Seated Cable Row: 3 sets of 12-15 reps 2-3 minutes rest
Barbell Shrug: 3 sets of 6-8 reps 2-3 minutes rest
Barbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
Incline Dumbbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
Preacher Curl: 3 sets of 12-15 reps 2-3 minutes rest
Wrist Curl: 3 sets of 10-12 reps 1-2 minutes rest


I am open to all program suggestions, I have a few more weeks on this cycle then will be taking 3 months off and then will be running sust400 at 800mg/week

 

[Metalhead]

What is your diet like? That is probably the most crucial part in bulking and cutting. 3j is the man on here if you need help.

 

[danman88]

What is your diet like? That is probably the most crucial part in bulking and cutting. 3j is the man on here if you need help.

Currently I am cutting on a low carb diet, 2600 cal, 246g protein, 20g carbs, 165g fat. I have been doing this diet for about 3 weeks (as long as ive been cutting) and havent lost any strength, even went up a little bit on squats. In the first week losing all the water weight it was about 8lbs, the following 2 weeks I've only lost about 1lb, even though I am looking leaner. My diet before was approx 3900 calories. Is it possible I'm cutting fat and building a very slight amount of muscle to offset? Last time I cut I weighed a bit less and cut at 2000 calories but it was too low and I lost a lot of strength, averaging 2-3lbs loss per week.

 

[SolomonGrundy]

I know you're tall so that makes it hard to bulk up, but man be careful you look like you got some Gyno tendencies or some chest fat , hope you're covered with all the gear (AI and SERM)
Keep at it, it can be a slow journey but your still moving forward and getting better

 

[danman88]

I know you're tall so that makes it hard to bulk up, but man be careful you look like you got some Gyno tendencies or some chest fat , hope you're covered with all the gear (AI and SERM)
Keep at it, it can be a slow journey but your still moving forward and getting better

About 4 years ago I weight in at around 240, man titties of peace. From there I got down to about 175 and those little nipple fat pouches didnt quite go away, I think I hold fat weird or something from being a former FA. Could be gyno, I really am not sure. This is my first cycle and that pic was taken at the beginning, I have clomid and nolva for post cycle therapy (pct) for this cycle.

 

[Metalhead]

I would say raise our carbs quite a bit, and lower your fats. For example im doing 320g protein, 350ish on carbs and no more than 50g of fats. Im gaining weight like that. My workouts are based off the 5x5 system on compound movements, and i throw in pre exhaust workouts every 2-3 weeks, and then swap back

 

[danman88]

I would say raise our carbs quite a bit, and lower your fats. For example im doing 320g protein, 350ish on carbs and no more than 50g of fats. Im gaining weight like that. My workouts are based off the 5x5 system on compound movements, and i throw in pre exhaust workouts every 2-3 weeks, and then swap back

Right now I'm trying to cut some fat and preserve muscle. When I go back to bulking, I intend to do exactly like you said, super high protein and carbs, very very low fat.

I know the post is about putting on mass, Im just trying to get things in order for when I go back to bulking, dont wanna skip a beat

 

[Metalhead]

Cardio works wonders for cutting fat also? Just wondering, if youre trying to cut fat, why are you taking in 165g?

 

[MattyIce]

fork lifts... 6x a day

 

[danman88]

Cardio works wonders for cutting fat also? Just wondering, if youre trying to cut fat, why are you taking in 165g?

Otherwise I'd be eating 500g of protein/day and would surely never poop again.

Also, I dont believe that a high fat diet would directly relate to how much fat a person has. I am doing low carb so my body used fat for energy.

 

[Metalhead]

Im no expert, but i think if youre trying to lose fat, 165g daily is a bit much.

 

[ch3mical]

Otherwise I'd be eating 500g of protein/day and would surely never poop again.

Also, I dont believe that a high fat diet would directly relate to how much fat a person has. I am doing low carb so my body used fat for energy.

You're doing a keto diet without a day for carb load? You will not put on any mass at all this way, but it is a good way to lose pure fat. I myself lost 20 lb of fat in 3 months without any substances by doing a keto die with daily cardio.

 

[danman88]

You're doing a keto diet without a day for carb load? You will not put on any mass at all this way, but it is a good way to lose pure fat. I myself lost 20 lb of fat in 3 months without any substances by doing a keto die with daily cardio.

Right now I am cutting with Keto, but this post is for preparation for when I do start bulking again in probably 6 weeks or so. My OP didnt say anything about diet, that got brought up after and had nothing to do with the original post haha kinda got off track.

 

[danman88]

When I start bulking again Ill be around 3500 calories, 200g protein, 100g fat and will fill the rest with mostly carbs and some fat/protein added, wont be perfect every day. I do feel confident in this program after doing a little more research so its most likely what I'll go with. Good volume, good frequency

 

[Bundy1991]

It depends on what works for you. For me, i stay in the 3 set range (always with 1 light warmup) for 6-8 reps. HIGH INTENSITY! fucking start grunting and putting in work, if your not feeling extreme discomfort your not lifting hard enough IMO. Get your diet down, and see what kind of split works for you. personally, I workout 7 days a week, even if it means doing light abs and cardio one of those days. Feel your body, take your off days when needed, and lift with high intensity. Eat big, grow big. Good luck