I Need Advice for Training For "Mass".

[dtroupe2]

Hi, im new to the board and I have been lifting "intinctively" for about 10 years ( Im 16 ) and I seem to gain strength well, but im looking for some advice to boost my muscle mass.

Me

5 foot 9
48 inch chest
28 inch legs
16 inch arms (Won't Grow !!!!)
17 inch neck (Can't button top button anymore ;P)
weight 205 lbs at 10% bf

Bench 345 LBS for 10 reps
Leg press 1000 to 1200 LBS 5 sets of 10
EZ bar Curls 5 sets of 5 150 LBS

But I don't really look big, I just look stocky.
I have a unusual genetic mix, Im Half African American and Half Polish. (If it matters)

[tekmoney]

Wow you are quite possibly the most jacked 16 year old I have ever seen The only time i have ever seen someone leg press 1000+ was when i was around 16 as well. This kid in my grade was pretty short and skinny, but he was diesel none the less.

[cursor]

Wow ... You've been training since you were 6 years old?!

[dtroupe2]

sorry... that 16 is supposed to be a 26... lol, but I have been in martial arts since I was 6, lol

[cursor]

Yeah ... I figured it was a typo.

[DBZ Status]

yeah jesus no way your 16 and that strong unless your on steriods or little hercules lol

[DBZ Status]

troupe do u use knee wraps and if u do what weight do u put them on at. I'm at about 800 lbs 10 times on the press do u think i should use them?

[Inho]

There is no way in hell you can bench that much 10 times.

[DBZ Status]

haha maybe if u read were talkin about the leg press

What does your current workout look like?

[Maxgain]

Originally Posted by Inho

There is no way in hell you can bench that much 10 times.

What you on about i warmed up with that this morning........................then i woke up. Still a good workout though they do say its 80% mental

[Maxgain]

Originally Posted by dtroupe2

Hi, im new to the board and I have been lifting "intinctively" for about 10 years ( Im 16 ) and I seem to gain strength well, but im looking for some advice to boost my muscle mass.

Me

5 foot 9
48 inch chest
28 inch legs
16 inch arms (Won't Grow !!!!)
17 inch neck (Can't button top button anymore ;P)
weight 205 lbs at 10% bf

Bench 345 LBS for 10 reps
Leg press 1000 to 1200 LBS 5 sets of 10
EZ bar Curls 5 sets of 5 150 LBS

But I don't really look big, I just look stocky.
I have a unusual genetic mix, Im Half African American and Half Polish. (If it matters)

When was the l;ast time you increase your calories this is most likely the problem

[Jaster]

One question I have is Do you have a spotter?

Ok this is a modified work out I toss out a lot.
It uses a lot of compound movements. If done right yor strenght will shoot up and you will put on clean mass This is what you want.

Now I know this sounds like it's not much but if done with the right weight it will kill!
Use a weight you can lift 8 reps with good form.
Lift 10 reps each 3-4 sets 60-90 Second rests between sets.
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, "Jaster" Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat

[dtroupe2]

I don't use knee wraps. I should though, Im just very careful not to shift my weight.

[dtroupe2]

My workout:

Monday: chest and back, 3 exercises times 3 sets of 10-12 or till failure
Tuesday: abs and cardio (45 min max for cardio, fat burning program)
Wendsday: Legs, hams... quads... calves... 3 sets of 10-12 or till failure
Thursday: abs and cardio (45 min max for cardio, endurance program)
Friday:Arms, shoulders... same 3 X 3 X 10-12 otf
Saturday: (What ever isn't sore I work on this day)
Sunday:Off