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Originally Posted by Brandon1010
I just wasn't seeing results from it so i'm trying a new routine that i was searching for a found this one. I am trying to gain mass, currently 5'9 139lbs give or take 2 lbs. I have been weight lifting for about 4 and a half months now.
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What were you expecting after 4 months? You need to be realistic about things.
Similar to what Hits said, you need some base strength first. Unless you'd like to do sets of 12 with an empty bar or a couple of pink dumbbells.
Here's my opinion:
1) WAY too much volume, especially for a beginner. Usually, with beginners, as volume increases form decreases.
2) Progression is going to be very difficult
3) Lose the goddamn crunches. They're more trouble than they're worth
4) More compounds and less isolation exercises.
5) Why are you doing pulldowns? You weigh 140lbs, do some pullups. On that same topic do some weighted pushups instead of so dumbbell press and machine press
6) 2 sets of heavy shrugs? 1 DB and 1 BB? Whats the friggin difference. Lose them. Deadlifting and rowing will get you traps and doing so many upper trap exercises is asking for lower trap problems down the road.
7) Everything has 'heavy' as an adjective. Sets of 8 or 10 are not a heavy exercise at all. That is borderline personally offensive
8) At 4.5 months you don't know how to do these movements well enough. You need to learn them with quality in mind. This means near perfect form working within the limits of your body (ie. if you have a buttwink during squats, keep your squat depth a bit above the point that it begins until you can get some hip mobility and lumbar stability). And it means low reps! Sets of 3 or 4. The last thing you want to do is dive into an aggressive loading situation with pisspoor form in a highly fatigued state. That's asking for a physio bill and about a year of unlearning faulty movement patterns.
That routine is far from balanced. Its very heavy volume on pushing, there are no prehab exercises and its very light volume on lower body. There's no way a 4 day routine should have one day dedicated to the lower body and 3 to the upper. The BIGGEST muscles are in the lower body. That second workout is not the best either but its light years ahead of the first one.