Help Wanted - No Mass Gains Happening

[binkyball]

its all getting really confusing? im trying not to over analize and over complecate things..ive been looking at the 5x5 and ive never even done a squat!! i reckon id manage one chin up ect ect...i might opt for a full body 3x a week? grrrrrrrrrr

[James]

I would say start doing a sensible program 3 times a week, don't worry about 5x5 and those other programs yet, get a solid idea of the exercises and their form first. Something like:-

3 sets of 6-8 reps each exercise.

Squat
Bench
Deadlift
Chin Up
Shoulder Press

Try to perform everything at 100% perfect form, add weight each time you reach the upper rep limit in all three sets, aim to improve lift weight every week

[Tauren]

^ Exactly

You could even chuck a set or two of isolation exercises in there (eg. bicep curls) if you wanted to.

When you have pushed the weight up enough that you are feeling dead and buried halfway through the routine, it could be time to change things up, such as doing a 2-way split. By then though your technique will be much better, and you should have an idea how your body responds to training.

[binkyball]

so this routine would be done 3times a week?

[lowviz]

Quote

I would say start doing a sensible program 3 times a week, don't worry about 5x5 and those other programs yet, get a solid idea of the exercises and their form first. Something like:-

3 sets of 6-8 reps each exercise.

Squat
Bench
Deadlift
Chin Up
Shoulder Press

Try to perform everything at 100% perfect form, add weight each time you reach the upper rep limit in all three sets, aim to improve lift weight every week

great sage advice there James. Sometimes keeping it simple is the best formula for progress