need to get mass

[cajinjiffy]

I am 6 foot 190lbs i wanna bulk up .Do not care about being lean just want size for now. Any trainging tips to just gain size?

 

[KaiserSose]

Its all about the food and lots of it, ,

 

[LaQueefah]

its all about the food and lots of it, ,

+1

 

[MrWest]

Its all about the food and lots of it, ,

And heavy compounds.. none of that isolation crap.

 

[mxwalsh]

And heavy compounds.. none of that isolation crap.

When you say that are you saying to stick with basic lifts dead, sqauts, bench, miltary press. istead of isoalting 1 or 2 body parts a day?

 

[MrWest]

When you say that are you saying to stick with basic lifts dead, sqauts, bench, miltary press. istead of isoalting 1 or 2 body parts a day?

Deadlifts, Squats, Rows, Bench Presses, Overhead Presses, Dips, Pullup, Weighted Chin Ups, Cleans, Farmer Walks and their variations.
The only isolation exercises I really recommend: Lateral Raises for that extra width over time, and skullcrushes for a good tricep sweep.

Lift with big weights/lifts at a high intensity, sleep, and eat; you'll grow.

 

[mnmvilla2002]

So with those exercies would you say a 3 x a week program would be the way to go? I was thinking maybe do a 5x5 program could work not sure.

 

[pcazares]

I'm on 5x5

working out really good for me

Strength going way up, and weight going up as well

 

[Mudge]

Eat a shitload of clean meats, get plenty of rest, and train smart (for your bodytype).

 

[heavymetalind]

And heavy compounds.. none of that isolation crap.

I would still include some isolation movements for body parts such as calves, tris and bis.

 

[a68rebel]

Calves OK but bis and tris will increase with your heavy compound movements

 

[heavymetalind]

Calves OK but bis and tris will increase with your heavy compound movements

For some yes, for others, no.

 

[07Lane40]

yeah they won't get bigger if you have shitty form, shitty exercises or aren't using big enough weight.

compounds are king. period.

 

[shizz702]

Bosshogg routine.

 

[heavymetalind]

yeah they won't get bigger if you have shitty form, shitty exercises or aren't using big enough weight.

compounds are king. period.

Not starting a debate. I have trained clients through contest prep and am a strong advocate of heavy compound lifts. However I have had some where more movements for bis and tris were required due to the fact that these muscle groups were not keeping up and looking out of proportion to others.

For myself I respond well to compound movements. Others do not.

 

[07Lane40]

i think contest prep is a little different than the average joe wanting to bulk up. i'm assuming that if you are prepping for a contest you're already pretty experienced and have enough mass/definition that you can employ isolation movements to your advantage and get that extra sculpt on your muscles.

but for the regular guy at the gym trying to get big, lift big and heavy using compunds. if it makes you feel better do a set of curls or pushdowns at the end of your workout

i wasn't trying to say there isn't a place for them, cause there definitely is. I just think for this guy, who seems to have little to no experience, he will see the best gains from getting the basics down in a routine like starting strength.