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Old 07-09-2008, 08:14 AM
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I started working out when I was aroud 13 and kept it up until I was 16. Aroun that time I was strength training and got up to 205 on bench press. A few weeks later I fell on my head and injured my neck pretty badly. It's been about 9 months since then and I have recovered. I'm ready to start building mass. I still want strength, but I have turned out to be a pipsqueak and want to put on mass. I am 5'9" and 140lbs. If any one can help me design a workout plan it would be much appreciated. THANKS
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Old 07-09-2008, 08:27 AM
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IMO I wouldnt bother designing a program, there are plenty of very good templates already, no need to re-invent the wheel.

I would suggest Starting Strength, or Bill Starr's 5x5, do a search here on the forums and you will find plenty of info on both.

At this point in your development, training for mass and training for strength will be one an the same.
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Old 07-09-2008, 09:39 AM
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X2 on Starting strength and the strength=mass part.
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Old 07-09-2008, 10:00 AM
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learn to squat deep and deadlift well. since you only mentioned bench press strength, you could come across to some as a typical dude who like to bench and curl....however, without knowing more about you it is impossible to judge fairly so i would advise you to start squatting and deadlifting if you havent already and make sure you do "deep" squats which are below parallel. Also start learning to deadlift correctly.

and one last thing....no smith machine squatting or deadlifting. everything must be done with free weights if you want to get strong and big.

and...like everyone already said: starting strength + good form on everything
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Last edited by _Wolf_; 07-09-2008 at 01:05 PM.
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Old 07-09-2008, 11:01 AM
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Definately learn a real olympic squat and do deadlifts as well.
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Old 07-09-2008, 12:42 PM
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Quote:
Originally Posted by _Wolf_ View Post
learn to squat deep and deadlift well. since you only mentioned bench press strength, you seem to be a typical dude who like to bench and curl....and if you squat you squat only 3-4 inches deep lol...

so...like everyone already said: starting strength + good form on everything
I know what you mean Anuj, but don't you think this is a little bit of a combative tone? I mean, yeah, he only mentioned that one lift, but it's a big jump from there to curl jockey. I could be crazy, though.
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Old 07-09-2008, 12:51 PM
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^^ agreed
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Old 07-09-2008, 01:03 PM
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Quote:
Originally Posted by Cradler View Post
I know what you mean Anuj, but don't you think this is a little bit of a combative tone? I mean, yeah, he only mentioned that one lift, but it's a big jump from there to curl jockey. I could be crazy, though.
really? damnit...i thought i was being polite.

no, seriously...if you and hrdgain think im being overly aggressive (which i assure you guys i am not at all) i will gladly edit my post.
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Old 07-09-2008, 01:05 PM
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edited. hope it isnt combative anymore.
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Old 07-09-2008, 01:26 PM
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I dont know that your being way overly agressive anuj, you just jump to conclusions i think. We all know your trying to help, so no harm done bud.
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