I use to go to the gym a lot but stopped and been just jogging a lot to stay a little in shape (talking about energy and stamina). I have a high metabolism so it's hard to gain weight. My routined schedual used to be:
Monday: Chest, Triceps
Tuesday: Legs (all muscles from ass down but calves)
Wednesday: Recovery day
Thursday: Shoulders, Abs, Calves
Friday: Back, Biceps
Nothing on Saturday and Sunday.
I did a 5 mins warm up jog before and after workout, most excersizes consisted of 4 or 3 sets and I usually aimed for 15 to 12 reps for the first and a little less for every other one (upping the weights per set).
I did this for 4 months straight pretty hardcore and put on 25 lb, I was also talking supplements, I took Mutant Mass (gave me horrible shits and the smelliest farts ever, even I couldn't handle them). I never had that defined 6 pack but I did a lot wrong that you mentioned, after every workout we'd go drink about a dozen beer and eat fast food so that didn't help lol But on the right day if I didn't eat much, like in the mornings you can see a clear 6 pack.
Anyway I'm pretty use to that routine and I know it works I don't care to much about the defined 6 pack, it would be nice to have but I'm pretty sure I'll always have a tiny gut my dads the same he said it runs in the family, so I would rather gain weight I'm at 155 I'd like to be around 170 or 175. Anyways Arghe, do you have any tips or anything to add?
