Need mass !!!

[GLADIATORE_XX]

after having seen the pics in the user´s pics forum, i´m sure you guys can help me.
i´ve just finiched a diet last week, i dont know my bodyfat percentage, but my abs are visible, i´m not ripped to shreds but i´ve been told that it looks very good now.
so now i´m searching for a good workout routine to build on maximum mass and strength while maintaining my recent body fat percentage. but especially i´m interessted in mass, fat-free mass.
i´m 6´4´´ at 207 pounds (1,93 at 93 kg) and i´m completely natural
my strenght statistics: benchpress: 220 pounds x7
deadlift: 330 pounds x6
squats: 255 pounds x6
i´ve already tried different routines: 4day split, 3 day split, total body, 2day split
the guys in the gym told me to reduce my volume and one of them adviced me this routine:

day 1:
benchpress: 4x10, 8, 6,6
dumbbell incline benchpress: 3x10,8,6
wide grip chins: 3x10,8,6
bent over rows: 3x10,8,6
millitary press: 3x10,8,6
upright row: 3x10, 8, 6
deadlift: 3x8,6,6
abdominal work: 4sets to failure

day 2:
frontsquats: 4x10,8,6,6
legpress: 3x10,8,6
romanian deadlift: 3x10,8,6
calfraises: 4x10-30
close grip benchpress: 3x10,8,6
dips: 3x10, 8,6
barbell curls: 3x10,8,6
abs: 3 sets to failure

you put on more resistance in each set and the last set should be performed to failure, those before 2-4 reps before failure(exept abs)

and the comlete workout scheme:
monday: day 1
tuesday: -
wednesday: day 2
thursday: 30-45 minutes moderate jogging
friday:day 1
saturday: 30 minutes moderate swimming
sunday: -
monday: day 2
etc.

nutrition:
"sport-days":
250g protein
500g carbs
100g fat

sport-free days:
250g protein
300-350g carbs
100g fat

is this a good routine to put on mass while maintaining my body fat percentage ?
do you have a better one ? are there any things left to be improved ?
i hope you guys can help me and i´m thanking you in advance and sorry for the long text
greets ;)

[theboss]

google "DoggCrapp"

[meathelmet]

how long have you been lifting for? i dont think anyone can really suggest a certain program as everyone is different so you will need to see how your body responds, as long as your diet is good enough i think nearly any lifting plan will produce results. my advice would be to switch up the exercises every couple of weeks, it much harder to gain lean mass naturally so i think it would be beneficial to shock your body as much as possible, good luck man

[GLADIATORE_XX]

hey thank you guys,
i´m lifting for two years now, i´ve startet at 16 and now i´m 18. i´ve also thought about dogg crap, but a good trainer in trainer in the gym advised me to do it later, when i´m more experienced.
i think i´ll give the routine above a try and i´ll swittch the exercises every 8-12 weeks.

[meathelmet]

damn at your age anything should make you grow man, just keep the intensity high and strict diet and you will be set

[JonnyO]

I'd suggest one body part per workout or chest/bis shoulders/tris, 4-5 days a week. Keep a journal and record your exercises, sets, reps and weights used and try to beat those weights used the next time you do that exercise.

And at 18 y/o I wouldnt worry about watching your diet too strictly you prolly have a fast metabolism from looking at your stats. Aim for 1.5g protein per lb of body weight, triple that in carbs. I dont count my fat intake.

[GYMBRAT]

I agree^^, EAT like a madman and TRAIN like a madman, beat the shit outa each body part once per wk with HEAVY compound movements...your young so EAT EAT and EAT more bro ;)

[GLADIATORE_XX]

ok thanks guys, i´ll start on thursday and till christmas i´ll bench 245x6 !!