optimum mass gain?

[youngblood]

hey fellas was just wonderin if someone could point me in the right direction for mass gain training, talking amounts of sets per group, reps, warm up sets etc> im 23, 5.9ft, 79kg, eating 1000-1500 cals over maintainace, looking to raise weight and strength. any recommendations would be appreciated, as of right now im performing 4-6 sets per exercise and two exercises per group, should i be dropping this amount and should they all be full work, or how many warm up?

[nitsuj450]

Originally Posted by youngblood

hey fellas was just wonderin if someone could point me in the right direction for mass gain training, talking amounts of sets per group, reps, warm up sets etc> im 23, 5.9ft, 79kg, eating 1000-1500 cals over maintainace, looking to raise weight and strength. any recommendations would be appreciated, as of right now im performing 4-6 sets per exercise and two exercises per group, should i be dropping this amount and should they all be full work, or how many warm up?

1000-1500 calories........ that is no where near enough bro!!! should be more like 3500-4000 calories......

[youngblood]

oh sorry bro i kinda worded that wrong i meant like my maintenance is 2700, so im eating 1000-1500 over that... or should it be more again?? i hope not cause im finding it hard to consume this much aye

[BigEz]

Originally Posted by nitsuj450

1000-1500 calories........ that is no where near enough bro!!! should be more like 3500-4000 calories......

I think he meant that he's taking in 1000 to 1500 more than usual....i.e. 2700 being the usual, than add 1500, which would make 4300 total. if so, then he's good to go.

[Alexis99]

your on the right track. you should do no more than 4 exercises for large muscle groups and no more than 3 for minor muscle groups. keep the reps at 4-8 reps max with as much weight as safely possible. you should be in and out of the gym in no longer than an hour. also 6-7 meals a day of clean calories. alot of your calories should come from protein. a good healthy way to add extra calories to your diet is to add some healthy fats to your meals. add a hand full of almonds to each meal or a tbs or two or macadamia nut oil. avocados are also rich in healthy fats. this will definitely put some clean mass on you.