Help with routine...

[brody13]

TweetWell, ive been training for about 3 years now and my stats are 196, 18yrs old, 6'2, 12%bf, and the problem im having is gaining weight (or muscle size really), and my bench press weight has fallen alot, along with chest in general. I seam to be getting stronger in all the rest of my body becuase I was doing DC protocol for a while, but my chest lacked during it. Also since I started ive lost weight on a workout system made to gain weight and strength. I want a new workout that will increase my muscle size more than anything, not concerning strength so much, even though if i get bigger i will probobly get stronger, but you know what I am getting at. I want to bring my weight up to 210-220 (so a 14-24 pd gain), Can someone please help me out on this, any advice would be appriciated.

[Equalizer]

TweetJust keep switching up your routine to keep your body guessing.....make sure compound movements are your foundation and work your entire body do not leave anything out....remember over training can inhibit gains as well. 1.5g of protein should also help you on your way to your goals. 10-12 working sets with heavy as you can go at 8-14 rep range, i also like to superset towards the end of a workout to really fry it. 6'2 200 is a nice foundation. Im 6'2 225 been as high as 245 and real lean but im just getting back into the swing of things after a 2 year break.

[brody13]

TweetThanks for the tips. also i heard that there is suppose to be a workout routine better than DC for putting on mass, anyone know what that is?
Also if anyone has a good routine that they feel works very well let me know. Thanks.

[geesler]

TweetIt differs for everyone. Some respond well to DC some dont, some respond better to higher reps than others, some to more sets some to less. Its really all about finding what works for you (this can take years as with me) by trying out different things and keeping notes and constantly watching yourself and thinking about how your body is responding. WestSide routines people like alot, it may work for you the only way to know is to give it a try. WS is pretty involved compared to the way mnost of us are used to training. The most important thing is to be intense, push your limits and progress, and keep switching things up every now and then (4-8 weeks) to keep your body responding the way you want it to.