looking for a new mass building workout
 

ive done a variety of mass building workouts from full body works to muscle isolation stuff, ive read many books and mags but i cant find out a work that helps me build muscle mass. ive gotten stronger but ive only gained about 10lbs in 4 yrs of lifting. just seems like nothing works for me. iam pay attention to what i eat too. anyone with the same problem? ne suggestions ?

Big coumpound lifts such as squats, deads, bench, and military press in conjunction with eating lots and lots of whole foods and lots of rest.

If you aren't growing, lift heavier and eat more.

IW

Yeah...I agree...big weight, big exercises, big diet...I gained 4 lbs of muscle in 1 month so 10 lbs over 4 yrs...somethings not right

How advanced are you?

What are your lifting stats in the big basic barbell moves listed in your profile over the goals?

What are your bodystats?

Have you milked Rippetoes for all the gains you could get? Did your progress actually stall, or did you just get bored, or read some article in M&F that told you to mix it up?

How much improvement did you get from it: bodymass, lifts, measurements?

Hi Polland88,
Some effective exercises to build mass.
Squats, Dead lifts, Military Press, Bench Press and Straight Leg Dead lifts. Besides exercise focus on your diet also and take protein shakes more in your diet.

Static Contraction Training
 

Static Contraction training is a fast way to increase your muscle size, but this exercise mostly increases STRENGTH. That is why they sometimes refer to it as strength training.