Hello, i currently have been lifting for two years and train mma. i am about 5’9″-5’10″ at about 155lbs. I want to gain more muscle mass and be around 170-185lbs. I would mostly like to be 185. how can i achieve this. can you list a sample bulk up diet? i train 5 days a week (3 days upper body and 2 days lower body)
Thank you!
Sainty- Whats an example of your diet like?
my stats are pretty close to what you’re looking for. i’m 5’11 and about 183 lbs, 8% body fat.
my current routine looks like this:
monday – chest (3×8 weighted dips with 45 lb plate, 3×8 bench press, 3×8 incline dumbbell press, 3×8 flat bench dumbbell flies.)
tuesday – back (3 sets of pullups until failure, 3×10 dumbbell rows, 3×8 barbell rows, 3×10 lat pulldown machine, 4×12,10,8,6 deadlifts)
wednesday – shoulders/traps (4×12,10,8,8 dumbbell military press, 3×8 barbell press, 3×10 lateral raises, 3×12 dumbbell shrugs)
thursday – legs (4×12,10,8,6 squats, 3×10 lunges, 3×10 calf raises and some leg machines)
friday – arms triceps/biceps some forearms (3 sets until failure weighted dips superset with 3 sets until failure weighted CHINups, 3×8 skull crushers superset with 3×8 close grip barbell curl, 3×8 close grip bench press superset with 3×8 hammer curls).
a routine similar to this will definitely pack on some muscle mass for you. but just remember, bulking up is most about EATING, you gotta get in the calories. you lift all you want, but if you don’t eat enough to gain solid weight you’ll never reach 185 lbs.