bfl for gaining mass

[bodybuilder]

for the new year im trying to gain mass preferably 14lb in 10 weeks and was wondering wether anyone thinks the foolowing is a good idea:

*stick to bfl routine e.g 12,10, 8, 6 highpoint etc... alternating the upper and lower body

*instead of 20 mins aerobic solution just rest instead. e.g my routine will be weights on mon, wed and fri and rest 4 days per week tue, thurs, sat sun

*up my calorie intake by 500 per day

does this sound good or is there a better way e.g train with weights 4 times per week and do a split instead of the upper and lower body split, do a different rep range to bfl (only hitting one high point for each muscle group in a session, to me, doesnt sound like enough work to gain mass).

should i cut all cardio out or should i still do some ?

[Liam]

good question. you'll definitely add mass doing BFL and the cardio helps shed the fat.
if it were me, I would do the cardio.

[Chris]

Well first, 500 calories per day is about 3500 per week.. which is about 1 lb weight gain per week if you're at your maintenance level. Assuming you're not working out now, I doubt you're at your "workout maintenance". This is probably more calories but from different types of food than you're currently eating.

If you haven't been working out, then do the BFL plan for 12 weeks and see how you do. You can always increase your calories and/or change workouts later.

[tskeltonpga]

if you really want to gain mass consider working out more than 3 days per week. try 4 or 5 just don't work a muscle group more than once a week. make sure you have time for each muscle group to rest and grow

example
mon-shoulders/tris
tues-back/bicepts
thurs-legs
fri-chest

something like that

[Chris]

That's a good idea (@ tskeltonpga). Everyone responds a little differently. For some this would be a good plan. I wouldn't advise it to those new to working out though, as this type of split can be hard on the body without a solid training base. That being said, I'm currently doing a split where I train only 1 muscle group per day and I really like it. I've done 2 or 3 muscle groups per day and that has worked well too.

Some recent research that I read recently suggests that working a muscle group 2x per week can result in more gains in strength than doing the same routine only once. It's a game of diminished returns through. 2x per weeks is uber stressful on the body. It should only be done for brief periods (perhaps 2-3 weeks at a time).

Gaining mass is more about nutrition than the exercises though, at least at our level.

[twheelz]

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http://www.abcbodybuilding.com/bulki...t%20levlel.pdf

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