Putting on mass while staying lean. is it counter productive?
I’ve always been told you can’t put on mass and stay really lean at the same time, and for the most part I have found that to be true. In my quest to get back up around 205lbs I have been trying different workout combinations to see if I could find a way to make steady gains while maintaining low bf%, although Iam not packing on 5lbs a week, I seem to be making good progress. The following is an outline of my current program. I am open to any suggestions.
Day 1 (Chest) All lift days, 4 sets/heavy/6-8 reps
Bench press
rest
Incline Bench press
rest
Incline Dumbell press
rest
Flys
rest
dumbell press
Day 2 (Cardio circut) 1 hr non stop
Dimond push ups,reg. push ups,wide push ups
Step ups
incline twisting crunch
stiff leg dead lift into overhead press
underhand pull ups
side lat. raise
crunch,reverse crunch
Day 3 (bicep/tricep)
Super Sets Barbell curl/Scull crushers
rest
Super Sets Iso. dumbell curl/Supine grip scull crushers
rest
Super sets Under hand pull ups with isometric hold/ticep press
Day 3 (Cardio circut)
Same as above
Day 4 (shoulders)
seated barbell press
rest
bent over rows
rest
side lat. raises
rest
seated dumbell press
rest
(circut) Rest 2 min after circut/repeat 4 sets
front raise
reverse fly
overhead dumbell press
bent over rows
Day 5 (cardio circut)
Same as above
Day 6 (back)
Dumbell shrugs/reverse fly
rest
overhand pull ups,barbell shrugs,low rows(dumbell)
rest
lat pull downs, behind the back bar shrugs,bar low rows
rest
overhand pull ups
Day 7 (legs) Legs 6 sets 10-15 reps
Single leg press/calve raise
rest
single leg ext
rest
single leg ham curls
rest
calve raise
iner/outer thigh
I Take a day off to rest when I feel it is needed.
