workout variation

ok peeps ~

right now I work out 3x a week. I do two exercises per muscle, 6-8 reps, 3 sets.

I want to put on about 10 lbs - good pounds - *muuuuuscle*

I was told today at the gym by a well mean young man:
"You are not going to put on mass with your routine. You are just toning. You are not stressing your muscles out enough and not giving them enough time to rest and recover."

I told him I only have 3 days a week.

He said, "On Mondays and Fridays do everything except legs and shoulders. On Wednesdays hit your legs and shoulders hard."

Hmmmm - what do you think. Is his suggeston better for putting on mass than mine (probably so, but does anyone here have any opinons/suggestons)

I'm very tiny, so when I say "mass", I will still remain quite small, not hulkish.


Thank you

LOL
it's not that simple
it's got a lot of other factors rest and tesion are only a few ,keep your intervals short hit up the weight so that it's just enough to hurt you and not to much so that it messes with your form
food is another one of these factors that might alter it so get a lot of protein in even creatine .
sleep when i say rest i don't mean sitting around on your computer and taking advice from werido's D)but i mean sleep at least 8-9 hours per night
hmmmmmmmm am i missing one
form
food
rest
inrevals
yeah i can't remeber the last one though

The mean man is correct that if you do not overload you muscles thru higher weights, reps in the 6-10 range, increasing your calories etc you will remain at a plateau.

DAM STRAIGHT!
i shock all my muscles with more weight or stricter form .
how many years have u been working out bleed ?

Bestquads said:

DAM STRAIGHT!
i shock all my muscles with more weight or stricter form .
how many years have u been working out bleed ?

Click to expand...

@ 18 years, 14 natural but I believe that I only really discovered what works for me in the last 10...

18 years lol
do u know how old i am man
i've been at it from about a year now all natural i took protien and cereatine in the summer but i have made considrible gains since i started i mean i started weight 215Lbs fat but now i weight 185Lbs clean ripped i'am way stronger and hm getting more attetion .

Bestquads said:

18 years lol
do u know how old i am man
i've been at it from about a year now all natural i took protien and cereatine in the summer but i have made considrible gains since i started i mean i started weight 215Lbs fat but now i weight 185Lbs clean ripped i'am way stronger and hm getting more attetion .

Click to expand...

\\

Your profile says you are 19. You make your best natural gains in the 1st 2-3 years IMHO!

lol
so you have been working out ever since i was one .even if u make your most gians in the frist couple of years by now u should be massive
what are u'r stats ?

Not massive -6', 215/218 lbs @ 9.5% bf-When I started at age 18 I was 6" 150/155....

I can say that I beleive I am in better shape then 99% of the people my age-I still play semi-pro football, 2man vball and soccer and I credit staying in shape/lifting for that.

see that is exactly what i want to be able to do all these things when for a long time overall physical well being and that is why my recent chain of injurys has been disturbing if i can't do it now how will i be albe to do it when i get older ?

yeah you have to switch up your routine and "shock them" for sure... cant do the same thing over & over.... which I am sure you know and as they have said...you are small so hmmmm ... maybe add some creatine for some weight gain (good idead best quads) ... heavier weight less reps to help bulk. Hang on.......

just remeber if u are taking cereatine to keep your water intake p a good trick is to drink a gallon just before u fall asleep and a gallon in the morning when you awke up or else (this is highly unlikey)you might be pising stones (kidney stones )and that's just plain nasty (not to mention painfull)