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Guys building mass, workout programs and diet
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bigbeardiver
Posts: 154 Member
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.
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.
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Replies
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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 Failure0 -
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.0
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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.0 -
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 10 -
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.0 -
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 me0 -
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.0 -
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.0 -
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.0 -
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?0
This discussion has been closed.
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