Any advice to help build mass
Monday
Bench Press
95 x 1 set x 10 reps, 140 x 1 set x 8 reps
190 x 2 sets x failure
Incline Press 4 sets x 12 reps
Dips 3 sets x failure
Barbell Curls 3 sets x 12 reps
Hammer Curls 2 sets x 12 reps
Reverse Curls 2 sets x 12 reps
Tuesday
Squats
60 x 1 set x 10 reps, 95 x 1 set x 8 reps
125 x 2 sets x failure
Leg Press 3 sets x 12 reps
Leg Extensions 3 sets x 12 reps
Leg Curls 3 sets x 12 reps
Calf Raises 3 sets x 15 reps
Thursday
Close Grip Bench Press 4 sets x 12 reps
Military Press
60 x 1 set x 10 reps, 90 x 1 set x 8 reps
120 x 2 sets x failure
Lateral Raises 3 sets x 12 reps
Bent Lateral 3 sets x 12 reps
Lying Triceps Extension 3 sets x 12 reps
French Press 3 sets x 12 reps
Push Down 3 sets x 12 reps
Friday
Dead Lift
105 x 1 set x 10 reps, 160 x 1 set x 8 reps
210 x 2 sets x failure
Barbell Rows 3 sets x 12 reps
Pull Down 3 sets x 12 reps
Seated Cable Rows 3 sets x 12 reps
This is my current split that I started. The weights for the main lifts are based on 70% on my max and increase every week for 8 weeks. Then after 8 weeks I use my new max lift and start at 70% again. For my assistance lift I decrease the reps by 2 each week (increase weight) until week 4 then start increasing reps by 2 each week till week 8. I do this with no spotter so I only work until a safe failure.
I do alternate between a 4 day and 3 day split every 8 weeks, but the exercises do not change much. Example a barbell row would switch to a dumbell row.
I have only been working out since January 2012 at which time I was 6' 255 lbs with a max bench of 155, squat unknown, deadlift unknown.
Currently 6' 230 lbs Max Bench 270, Squat 220, Deadlift 300.
I feel this has worked for me, but I am the type of person that wants to make sure I am not missing something that could help me. I keep my workout and diet simple and written down so that I am consistant. Any advice would be great.
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Thanks. Just trying to learn as much as I can.
At this time I am not running a cycle and never have. I have considered starting one in April but I want diet and exercise set first.
Diet? BF%
Your workout regime looks OK. Only comment I'd make is if you've only been training since January, I'd only train 3 times per week. When I started out I used to do Chest/shoulders/triceps on Monday, back/biceps on Wednesday, legs on Friday, weekend off.
Looking at your big compound movements, your squat and deadlifts seem REALLY light. I'm not trying to be a prick here, but if you can bench 270lbs, I'd expect your squat and dead lifts to be way higher. Are you pushing yourself in this area? Have you had a back injury etc.
http://www.eroids.com/forum/training-nutrition-diet/weight-gain/mass-diet
I just posted my diet for review as well. My BF% at 220 in june was 20% and I have not checked it again. I have increased my calories from 2400 to 2700 since june. The 3 day split you are talking about is exactly what I was doing since January and just switched to a 4 day split to see how my body reacts.
My squats and deadlifts are way below where they should be because I did not push myself in those areas at the beginning because of fear of hurting my back. Now that fear is gone and I am making big improvements in those areas.
If it is better to stay on the three day split for longer I have no problem doing it and can move right back to it. The only thing is my three day split is Monday, Tuesday, Thursday or Friday due to my kids.
See how your body reacts to the extra day, not set in stone just a guideline.
At the moment, your focus should be dropping BF with cardio and diet. Get those key lifts up, squats dont just build bigger legs, they add mass in general,. Same for deadlifts.
FR & PM if you need to.
The four day split does not give me the same hard feeling that the three day split did but it allows me to split the squat and deadlift into two seperate workouts so I am hoping that will increase the lifts.