Need Help with Mass Exercise

[crand003]

I am a newbie here and I'm 19 yrs old and have been working out for three years pretty hard, but im at a sticking point and I want to start building mass. Can anyone give me a good mass workout for chest, bicep,traps, legs, tris,back and FOREARMS. Thanks

 

[AngryMuscles]

and how did you workout for the past three years? Coz if you were doing great, you'll have a bad-ass mass in three years.

 

[crand003]

I just think I need to change things up. I'm 19 yrs old and have definetly increased over the yrs, but I want people with experience to help me with this. I have an okay mass, but I know I could have a better one with a little help

 

[AngryMuscles]

you're doing squats and deads, yes?
how's your diet?
protein intakes?

 

[crand003]

Im not doing deads, I have shitty form and it kills my lower back. I just changed up my diet and my protein intake. I just need a few new exercises to do

 

[gottabadrash]

page 6 of the deadlift sticky..... its pretty much the standard around here

 

[Steel77]

Im not doing deads, I have shitty form and it kills my lower back.

well there you go, lower the weight and work on your form and work weight up gradually. Remember gotta crawl b4 you could walk. I 2 have a shitty ass back as well but fuck it NO PAIN NO GAIN. Core lifts will give you best mass squats, deadlifts etc..

 

[Steel77]

Oh Yeah And Eat

 

[Eze]

If you want mass!

Lift Big + Eat Big = Get Big !!!!!!!

DIET: Make sure you are eating plently of calories each day and focus on getting 2grams of protein per pound of bodyweight.

LIFTING: Stick to the basics and lift heavy.

Basics: Squats, Deadlifts, BB Rows, Incline Bench, Dips, Barbell Curls, DB Curls, CG Bench, Reverse Grip Bench, SLDL, Leg Press, Military Press, DB Press, Chin Ups, Pull Ups.

I'm sure you get the picture!

 

[joshbeam1]

what EASTO said.
Make sure your forms good, lift heavy, eat alot, get enough rest, and don't leave out major movements like DEADLIFTS, Squatts, bench. U wanna gain, start doing deads. Just work on your form gradually add more. I gained ALOT of weight and strength once I encorperated deads into my workout.

I've had alot of luck w/a program called the power matrix lift 8, 5, 3, 1,1,1, 5
For example...if someone can bench(can be used for squatts, deads 2) 350lbs max, their program would look like this- 215x8 260x5 280x3 320x1 320x1 320x1 260x5
If u wanna try it out let me know what weight u're at MAX and i'll give u the #'s ya need. Just remember having proper form and lifting less is more important then lifting more and sacrificing form.
also heard alot of good things about the 5x5
Sometimes, plateaus can be caused from something lacking in your diet.

 

[Eze]

If you are having issued with your form I have 2 suggestions:

(1) Have an experienced lifter in your gym help you

OR

(2) Take a video of yourself doing an exercise and post it on here. There are loads of guys who will give you some tips on your form.