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Guys building mass, workout programs and diet

bigbeardiver
bigbeardiver Posts: 154 Member
edited November 2024 in Fitness and Exercise
Any guys out there trying to build mass willing to share their workout programs and/or diet? I'm trying to reduce fat (30%) and bulid muscle in chest, back, shoulders and arms. I've been following a workout program in "The New Rules of LIfting" for several weeks and feeling results but everyone says I'm doing too much. Interested in what others are doing.

Also trying to eat 3,500 calories on workout days and provide the right balance of carbs, fat and protein. I'm wondering what others do to get 3000+ calories cleanly.

Replies

  • ironanimal
    ironanimal Posts: 5,922 Member
    I'm trying to prevent as much muscle loss as possible whilst losing all the extra weight - I'm eating at a defecit every day. My macros are 40P: 30C: 30F. I do cardio on two other days as well.

    Day 1 – Legs

    Cardio
    Leg Press – 3 sets / 12-20 Reps to Failure
    Hamstring Curl – 3 sets / 12-15 Reps to Failure
    Lying Hamstring Curl – 3 sets / 12-15 Reps to Failure
    Leg Extensions – 2 sets / 15-20 Reps to Failure
    Hack Squat – 3 sets / 20-30 Reps to Failure

    Day 2 – Chest and Triceps

    Cardio
    Flat Dumbbell Press – 2 sets / 6-10 Reps to Failure
    Incline Flyes – 2 sets / 8-10 Reps to Failure
    Straight-Arm Pullover – 2 sets / 10-12 Reps to Failure
    Rope Extension – 3 sets / 10-12 Reps to Failure
    Skullcrushers – 3 sets / 8-12 Reps to Failure
    Overhead Dumbbell Extensions – 3 sets / 10-12 Reps to Failure

    Day 3 – Back and Biceps

    Cardio
    Reverse-grip Pulldowns – 3 sets / 8-10 Reps to Failure
    Bent-over Rows – 3 sets / 10-12 Reps to Failure
    Straight-arm Pulldowns – 7 sets / 10-15 Reps to Failure
    Concentration Curls – 3 sets / 12-15 Reps to Failure
    Alternating Bicep Curls – 3 sets / 12-15 Reps to Failure
    Cable Curls – 3 sets / 15-20 Reps to Failure

    Day 4 – Shoulders, Calves and Abs

    Cardio
    Seated Military Press – 3 sets / 6-8 Reps to Failure
    Side Lateral Raise – 3 sets / 12-15 Reps to Failure
    Upright Barbell Row – 7 Low, 7 High, 7 Full
    Lying Rear Delt Raise – 7 sets / 12-15 Reps to Failure
    Superset;
    - Weighted Sit Ups – 3 sets / 15-20 Reps
    - Seated Calf Raises – 3 sets / 20 Reps
    Single Leg Standing Calf Raises – 3 Sets / 18-20 Reps
    Leg Raises – 3 Sets until Failure
  • What is your current work out? I'd personally advise a core of squat, deadlifts and bench press (if performed properly!), with anything else supplementary to that.
  • ironanimal
    ironanimal Posts: 5,922 Member
    What is your current work out? I'd personally advise a core of squat, deadlifts and bench press (if performed properly!), with anything else supplementary to that.

    I would advise the same, but I can't guarantee myself a spotter - when I do have one, I switch out dumbbell presses for Bench Press and Hack Squats for regular Squats.
  • bigbeardiver
    bigbeardiver Posts: 154 Member
    I just started working out in Dec after a 2 year gap in working out. So I'm doing a 6 week break in phase following "The New Rules of Lifting" by Schuler and Cosgrove. Truth is I'm doing way more than they suggest in the book. I've just completed the breakin period, now I'm supposed to be off for a week doing nothing and then start their fat loss phase. I have an excel spreadsheet with every workout I've done and what is suggested for the next 52 weeks, it is easier to read the excel file than trying to put into here but I cut and pasted my last week of workouts. I workout after work typically 6:00 PM and eat dinner after my workout. Each week the number of sets, reps or weight has gone up for every exercise I'm doing.

    Exercise Set Reps_Target Set1, Set2, Set3, etc
    Sets are denoted as weight/reps

    Monday
    Deadlift 3 15 100/15 130/15 150/15
    Alternating
    Step-Up* 2 15 22.5/15 22.5/15
    Dumbell one-arm shoulder press* 2 15 22.5/15 22.5/15
    Alternating
    Squat Front Raise (20 lbs) 3 15 20/15 20/15 20/15
    Jumping Jacks 3 25 25 25 25
    Alternating
    Close-grip lat pulldown 5 15 60/15 80/15 80/15 100/8 80/15
    Swiss-Ball Crunch 3 20 20 20 20
    Jumping Jacks 2 25 25 25
    Alternating
    Gorilla Shurgs (25lb) 3 15 25/15 25/15 25/15
    Hammer Curls (10 lb) 3 15 10/15 10/15 10/15
    Alternating
    3 way Lat Pull 3 8,8,8 27.5/8 27.5/8 27.5/8
    Jumping Jacks 3 25 25 25 25
    Cardio
    2.69 miles 40 minutes, sprint on 5+10 minutes at 3.5/7.0 mph
    Tuesday
    Alternating
    Inverted Row 4 12 12 12 10 10
    Sumo Squat (45 lb) 4 12 45/12 45/12 45/12 45/12
    Alternating
    1/2 to Full bench press on roller 4 12 65/12 65/11 65/9 65/6+2
    Plate Cross Hammer Curl (10 lbs) 4 12 10/12 10/12 10/12 10/12
    Alternating
    Dbl tuck crunch (18 lb) 4 15 18/15 18/15 18/15 fatigue
    Hamstring ball curl 4 15 15 15 15 fatigue
    Cardio
    Quick Start 60 minutes zone 1, 2.67 miles

    Wendesday
    Squat 4 15 80/15 100/15 120/15 140/15
    Alternating
    Static Lunge* 3 15 0/15 0/15 0/15
    Two-point Dumbell row with elbow in 3 15 30/15 30/15 30/15
    Alternating
    Static Shoulder (Green Band) Up to Forward 2 20 20* 20*
    Static Shoulder (Green Band) Forward to Up 2 20 20* 20*
    Static Lat Raise (Green Band) 2 6 6-6-6* 6-6-6*
    Alternating
    Gorilla Shurgs (25lb) 4 15 25/15 25/15 25/15 25/15
    Hammer Curls (10 lb) 4 15 10/15 10/15 10/15 10/15
    Tricep pull down (sitting) 5 10 105/10 120/10 135/10 150/10 165/5
    Swiss-ball crunch 2 20
    Cardio:
    Quick start 35 minutes, 2.04 miles average 3.0 max 7.0 mph
    Thursday
    Deadlift 3 15 100/15 130/15 150/15 170/15 200/10
    Alternating
    Step-Up* 3 15 22.5/15 22.5/15 22.5/15
    Dumbell one-arm shoulder press* 3 15 22.5/15 22.5/15 22.5/15
    Alternating
    Squat Front Raise (20 lbs) 3 15 20/15 20/15 20/15
    Jumping Jacks 3 25 25 25 25
    Alternating
    Close-grip lat pulldown 5 15 75/15 75/15 100/15 100/15 75/15
    Swiss-Ball Crunch 3 20 20 20 20
    Jumping Jacks 2 25 25 25
    Alternating
    Gorilla Shurgs (25 lb) 3 15 25/15 25/15 25/15
    Hammer Curls (10 lb) 3 15 10/15 10/15 10/15
    Cardio
    1 mile, 20 minutes, 3.0 mph

    Friday
    Skip had kids

    Saturday
    Skip had kids

    Sunday
    Russian Twist (8 lb) 3 15 15 15 15
    Exchanges (8 lb) * 3 15 15 15 15
    Jumping Jacks 3 25 25 25 25
    3 way Lat Pull (27.5) 3 10,10,10 10,10,10 10,10,10(35) 10,10,10
    Calf Raises 3 20 180/10 360/20 540/40
    Alternating
    Leg Press 4 15 190/15 230/15 250/15 270/15
    Calf Raises on Leg Press 4 15 190/20 230/20 250/20 270/20
    Cardio:
    Eliptical: 30 minutes 2.0 miles 3.5 MPH - Zone 2
    Treadmill: 30 minutes, 1.5 miles 3.0 MPH - Zone 1
  • bigbeardiver
    bigbeardiver Posts: 154 Member
    Today was the first time I've worked my calves in 20 years. I didn't really know where to start. I got tired of adding weight so I just kept doing more reps until I couldn't do it in correct form any more. Then I did leg press machine, I would do my leg presses and shift foot position and do calves again. I think I'll only hit them 1-2 times a month.

    I am running at 30% fat. 245 lbs, 171 lean and 74 fat. That was when I started on 12/17. 5 weeks later I'm still 245 lbs. I've gotten bigger in my chest, shoulders, bi/tri and legs appear to have more tone. Most fat is in abs and I've not noticed my pants fitting any different.
  • dusty8907
    dusty8907 Posts: 350 Member
    Keto

    Breakfast
    3 whole eggs
    1oz cheddar chz
    1/2 cup green pepper

    Post Workout
    Shake
    3Tbsp heavy cream

    3rd Meal
    1cup salad
    2oz chicken
    Tbsp evoo
    4Tbsp blue chz dressing

    4th meal
    Pack tuna
    1/2 cup grn pepper
    1oz cheddar chz

    5th meal
    3oz grnd beef
    Tbsp parmesan and Romano chz

    1/2 cup cottage chz

    This is my keto diet, it will preserve muscle mass while burning off the fat stored as energy. When i begin bulking i will be takin in 1.5grams of protein, .35 grams of fat and the rest carbs. I am doing a hypertrophy routine now and this is how it looks.

    Decline Barbell Bench
    Barbell Squat
    Romanian Deadlift
    Military Press
    DB Rowes
    Ez Bar Curls
    Overhead tricep extensions

    2 warmup sets then i go straight jnto my set of 15

    Then two weeks later i will do my 10 rep sets but i will do 2 sets of those

    2 more weeks and i will do 5 rep sets and 3 of those

    Any questions feel free to add or message me
  • RogerF765
    RogerF765 Posts: 113
    This is my workout. I do all of the exercises with a 35 lb. kettlebell on Monday, Wednesday and Friday. My diet is mostly vegetarian so I tre to get in plenty of protien.

    Turkish Get Up x 1

    Clean To Press x 5 each arm

    Front Squat x 10

    1 Arm Row x 10 each arm

    Around The World x 5 left and right

    2 Arm Swing x 15

    Repeat circuit 3-5 times with 60-90 seconds rest between circuits.
  • What is your current work out? I'd personally advise a core of squat, deadlifts and bench press (if performed properly!), with anything else supplementary to that.

    I would advise the same, but I can't guarantee myself a spotter - when I do have one, I switch out dumbbell presses for Bench Press and Hack Squats for regular Squats.

    If a spotter isn't present I'd just err on the side of caution. If you can't complete a set, put it down, rest, and finish. The last couple of reps should always be a push (if you're going for strength/hypertrophy) but if it's to the point you can't do it without a spotter I'd suggest dropping the weight.

    My current workout is:

    Squat 5x5 (so heavy)
    Deadlift 5x5
    Bench Press 5x5

    RDL 3x8
    Ham Curl 3x8
    Leg Extension 3x8

    Wide Grup Pull Up 5x5
    Barbell Row 3x8
    Tricep Dips 5x8

    I focus mainly on composite/functional exercises since I'm only in the gym 2/3 times a week, and not keen on spending time doing bicep curls for instance when I work them enough as it is.

    Also I'd advise increasing the weight as opposed to the reps, keeping them in the 6-8 range for hypertrophy, and once you start getting to 10+ reps you'r moving away from muscle building to muscular endurance/cutting, and after about 15 reps you're not really doing anything beneficial.
  • ironanimal
    ironanimal Posts: 5,922 Member
    I would advise the same, but I can't guarantee myself a spotter - when I do have one, I switch out dumbbell presses for Bench Press and Hack Squats for regular Squats.

    If a spotter isn't present I'd just err on the side of caution. If you can't complete a set, put it down, rest, and finish. The last couple of reps should always be a push (if you're going for strength/hypertrophy) but if it's to the point you can't do it without a spotter I'd suggest dropping the weight.

    Squats are an issue for me as none of the local gyms have a squat rack, so doing it free weight involves military pressing it over my head to get it on my shoulders. The weight is only worth it then if I have two other people helping heft it onto my shoulders, so I can get up to a decent weight.

    I'm focussed on endurance at the moment as I find my failure reps happen quite suddenly - going heavy, 7 will be fine but 8 is impossible. Following the high rep plan for a while, then I'll be moving towards 5 x 5s.
  • I would advise the same, but I can't guarantee myself a spotter - when I do have one, I switch out dumbbell presses for Bench Press and Hack Squats for regular Squats.

    If a spotter isn't present I'd just err on the side of caution. If you can't complete a set, put it down, rest, and finish. The last couple of reps should always be a push (if you're going for strength/hypertrophy) but if it's to the point you can't do it without a spotter I'd suggest dropping the weight.

    Squats are an issue for me as none of the local gyms have a squat rack, so doing it free weight involves military pressing it over my head to get it on my shoulders. The weight is only worth it then if I have two other people helping heft it onto my shoulders, so I can get up to a decent weight.

    I'm focussed on endurance at the moment as I find my failure reps happen quite suddenly - going heavy, 7 will be fine but 8 is impossible. Following the high rep plan for a while, then I'll be moving towards 5 x 5s.

    Have you considered front squats or using dumbells on the shoulders?
This discussion has been closed.