Want to get huge, any idea's?

[mike-311]

I need a good weekly programme to give me huge gains,

I am working on a mass building diet at the moment.

but I want to get over this plateau and into a good strength and mass building programme.

any ideas?

[haydz0r]

what do you currently do, what is your current diet? your question is so broad because 90% of people in this forum have the same goal - mass building? why dont you check out some workout journals, post up your workout and diet so people can help you improve it.

want to get huge, any ideas?

how about lifting weights and eating with adequate rest?

[blairandkelly]

you have reached a plateau, how long you been lifting and whats your diet like . generally if you've been training hard and eating consistently, and only maintaining( which basically is a plateau) it sounds like the amount your putting in aint enough , as you gain more muscle mass you need to increase your intake of protein rich foods , also eat alot more carbs and youll stack it on.

[NZPT]

post up an average days eating for you, your programme and your stats. then i can get a better idea of where your at and go from there mate.

NZPT

[mike-311]

day 1 chest

- incline bench 10-5 reps 70kg x 3 sets

- decline bench 12-8 reps 70kg x 4 sets

- flat bench 8-5 reps 90kg x 4 sets

- flat flyes 12 reps 16kg d/bells x 4 sets

day 2 shoulders, traps

- seated smith press 7-4 reps 60kg x 4 sets

- standing lat raises 12 reps 15kg d/bells x 5 sets

- D/bell shrugs 20-10 reps 30kg or as grip allows to failure x 4 sets

day 3 back

- dead lift 5-2 reps 100kg x 5 sets

- seated row 10 reps 90kg x 3 sets

- d/bell row 10 reps 25kg x 4 sets

day 4 legs

- squats

- leg curl

- calf raises

day 5 arms

- tri skull crushers / rope & bar pull downs / dips

- alt cable bicep curl

- forearm d/bell curls

I have to be careful doing exercises which directly impact right bicep due to injury in that arm which is why I use barbells more often for heavy work as opposed to dumbells, and chin ups for back.

However I have done real good so far by doing so ( I also go to a good physio )

Also I know that I probably shouldn't do shoulders after a heavy chest day as the next day. but have had no problems doing so for years.

I havent put any stats in for my legs as I have only really just started hitting them again and havent found full potential there yet.

I have been avoiding my legs for months cos my job demands I be on the move all the time which became very difficult with severe DOMS. tho I know once I start hitting them properly I will have to do so every 2-3 days to lesson that effect.

I am looking to dramatically increase chest / shoulders / and back size and power. and later on legs once I have overcome early stages.

My tris a very big and strong but I still have a little work to do on my biceps in the form of low weight high rep isolation movements to build that group.

My diet Is basically 20 -30g protein every 2 - 3 hours making up around 200grams protein taken in a day.

-Tuna fish

-boiled eggs

-baked beans

-Protein shake

All other foods I eat in between those times, I try to keep eating good clean carbs and energy rich foods.

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