What is the best workout rountine to put on mass and weight?

Answer 1

Keep your weights heavy and concentrate on compound movements. You can include isolation movements but concentrate on compound movements.

For ex:

Compound Movements:

Bench Press - Chest

Squats - Thighs

Shoulder press or Military press - Shoulders

Dead lifts - Hamstrings

Barbell curls - Biceps

Tricep curls - Triceps

Isolation Movements:

Cable cross overs - chest

Leg extension - Thighs

Dumbbell Lateral raises - Shoulders

Leg curls - Hamstrings

Concentration curls - Biceps

Triceps pulley push down - Triceps

Do 4 - 6 sets in each exercise. Start the first set with light - medium weight and progressively increase weights on subsequent sets. Go as heavy as possible but remember to be in good form. Avoid jerking or cheating.

Eat properly. Eat a lot of protein and calories if you want to put on mass and weight. Split up the body parts 2 parts per day so that you can workout each part twice a week. Ensure sufficient rest between workout days for the same part.

For ex:

Monday and Thursday - Chest and Triceps Tuesday and Friday - Shoulders, Lats and Biceps Wednesday and Saturday - Legs and Abdomen Sunday - Rest