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hey guys, i'm fairly new to bodybuilding...well trying to bodybuild..lol, i'm trying to find a good rutine to use for my stats, i'm 5'10 135lbs with pretty much no body fat at all.. i tend to find myself using the same workouts which is prob. why i can't get any size my rutine usually goes like this

mon.
flat bench 145 x 8-10 max 160 x 4 maybe 5
decline bench 110 x8-10 max 130 4-5
incline bench 110 8-10 max 120 4 or so pushing it
row 100 x 8-10 max 120x 6
lat pulldown 120x 8-10 havn't really tried a max
then i do this thing with cables not sure what it's called but it's kinda like if you were bent slightly over and flexing all upper body muscles where your arms would be in front of you..n e way i do that with 70lbs each side x 10
then i work my shoulders lifting 20lbs straight out in front of me and to the side 8-10 each arm
shrugs with dumbells 45lbsx 25
dumbell curls 25lbs start at x12 and take away 1 rep each set
tricepts using a pulldown 70lbs 8-10 then dumbell over head 35lbs x15
then it's off to abs with roman chair and crunch machine

i usually do that all the time there all sets of 4 or sometimes 5 depending on how i feel that day..i'm trying to get size but, it's not working for me...can someone help with a good rutine that will bulk me up..tyvm

what are your goals. what is it exactly that you are trying to do. i dont see an average diet in yoru post either. make sure you get that info together os you can be directed to the right ares to look for what you need

my goal is to try to gain muscle mass not alot maybe like gain a extra 20lbs or so..
my diet usually goes wake up eat about 2 bowls of basic 4..or have toaster strudles..which ever i have atm..along with 2 mega men sport caplets with 6 anavol hardcore caplets...wait about a hour take 6 more anavol..that what the directions say to do then drive to gym work out..come home make protien shake with ice cream and banana in it liquid used is a ensure plus protien...eat lunch most of the time it's mac and cheese with tuna and peas mixed together..real good, sometimes i'll have some mixed nuts or fruit between lunch and dinner not often tho..then for dinner it could be anything from pasta to steak...usually in bed around 9..but that's pretty much my sched.. worked around work days..where i'm a concrete finisher so i'm very active all the time

again i will use a this quote from widdoes it somes everything up so short and sweet.

" Go to the fridge (now), eat while reading the how to bulk sticky, when done reading go back to the fridge and eat some more....."


and they have plenty of routines in the training thread to hlep you put together a workout that would be good for helping you get bigger.

Welcome to the site and good luck on meeting your goals. Thanks for the quote Monsta! (it does kinda sum it up doesn't it) :biglaugh:

lol sure does :th_th7_12_6:

Welcome. Just so you know :D Posting the type of food you eat doesn't help much, how much you eat is much more important.

welcome. what he said^^^^

X2 :)

ahh ok well lunch is 2 boxes of mac and cheese with 1 can peas and 1 can tuna..usually eat in 2 sittings dinner is prob around 15-20 oz of pasta if im really hungry..but others i'm not sure about...a friend of mine owns a papa ginos so i help him out i can get back into eating 50+ oz of pasta a day again...i try to eat alot but being skinny i eat one meal and sometime i'm not hungry for hours but i'll try to make it more constant..ty