wolfman010
New member
Can anyone recommend a 3 or 4 day routine that they've found works best for size gains? If you could include number of sets and number of reps that would be awesome.
Thanks!
Thanks!
Best overall routine for size gains?
- Thread starter wolfman010
- Start date
wolfman010
New member
Nobody?
darkside06
Do Not Contact
^Agreed! check out this topic here. I love 5x5 and see big resluts with it.
http://www.steroidology.com/forum/training-forum/617268-5x5-program-have-i-got-right.html
http://www.steroidology.com/forum/training-forum/617268-5x5-program-have-i-got-right.html
VirginMuscle
Enrolled at Ology College
I don't think you're going to find a lot of hypertrophy gains training only 3 times a week. Those are cookie cutter programs which will work well, but you should adjust them to how your body reacts to sets and reps.
BeastinTheEast
New member
I find for me a day on/day off or Upper Body/Lower Body split works really well. I do all rep ranges as well. 1-2 sets of 6 reps then 1 set of 8-10 and then a final set of 20 reps or so with about 1 minute max rest between sets. Try super-setting 2 different body parts so you get the most done in the least amount of time. Really kicks up the intensity too! And if you happen to need a kick you could always try Helladrol or Beastdrol if you are the impatient type 
wolfman010
New member
Can you guys recommend a program or layout your own program that you've found is best for size gains? Probably no more than 4 days...
OmegaReign
New member
Read about the 5x5.
Bullseye Forever
Prince of Darkness
i like pyramiding sets for chest like a 10,8,8,6 on flat and incline and i do BB floor press sets of 6-8
back-sets of 10 i do 3 mass building excercises,bb rows,t-bar rows,db rows,then i do lat pulls,and reverse lat pulls
Shoulders-sets of 10,2 mass building excercises and 2-3 isolation movements
legs-2 mass building excercises for sets of 15,then isolation exercises
arms-Bi's i do 1 mass builder and 2 isolation movements,for sets of 10 and Triceps,sets of 10 i do 2 mass builders and 1 isolation movement,then sometime DB pronated floor presses
back-sets of 10 i do 3 mass building excercises,bb rows,t-bar rows,db rows,then i do lat pulls,and reverse lat pulls
Shoulders-sets of 10,2 mass building excercises and 2-3 isolation movements
legs-2 mass building excercises for sets of 15,then isolation exercises
arms-Bi's i do 1 mass builder and 2 isolation movements,for sets of 10 and Triceps,sets of 10 i do 2 mass builders and 1 isolation movement,then sometime DB pronated floor presses
darkside06
Do Not Contact
When I really wanna get big i focuse on the big 3, heavy squats, presses, rows, dead lifts.
If you wanna get big you gotta train like an animal, eat like a viking, and sleep like a bear.
If you wanna get big you gotta train like an animal, eat like a viking, and sleep like a bear.
Georgia
New member
Madcow's 5x5 is awesome. I'm on wk 8 and bench is up 40lbs(hit 395lbs x 3 yesterday) and squat is up 30lbs(only 205lbs due to past pelvic/hip injury). Gained 7lbs so far, but looks and feels like more. I'm so pleased with my results that I'm thinking about maxing this out before starting my first cycle. Follow his advice though and don't start too heavy. Good luck!!!
lowpuppy69
New member
true story...lol
i'm doing the dorian yates blood and guts routine, seems to be working good for me so far, strength is steady going up every week
Pathfinder222
BANNED
My favorite (Big Beyond Belief)
Just google Big Beyond Belief Pdf its free
Just google Big Beyond Belief Pdf its free
brownchoclit
New member
hey wolf man..
my current split looks like..
back/triceps
shoulders/abs/forearms
rest(cardio)
quads/hams/calves
chest/biceps
rest(cardio)
rest(cardio)
back/triceps:
weighted chins 3x10-15
weight chins(behind neck) 3x10-15
close grip cable pull downs 2-3x10-15
bent over barbell rows 2-3x 10-15
stiff arm Db pullovers 2x10-20
close grip bench 2x8-12
skull crushers 2x8-12
reverse grip bench 2x8-12
tricep extentions 1x15
shoulders/abs/forearms
military press 3x5-10
seated DB press 3x5-10
arnolds press 2x8-12
front press on smith machine 2x8-12
Db side laterals 2x15-20
Db front raise 2x12-20
barbell shrugs 3x8-12 (try to hold peak)
crunches (rest pause) 3x max
lying leg raises (rest pause) 3x max
*throw in forearm workout of your choice
quads/hams/calves
squat 3x5-8
leg press 2x8-12
leg press 1x20
dynamic/walking lunges 2x10-12
stiff leg deads 3x5-8
weighted hyper extentions 3x15-20
hamstring curls 3x12-15
leg press calf raise 2x18-21
standing calf raise 2x15-21
seated calf raise 2x15-21
chest/biceps
flat bench 2x8-12
decline bench 2x8-12
incline bench 2x8-12
incline DB bench 2x8-12
incline smith machine press 2x8-20
cable cross overs/pec deck 2x12-20
barbell curls 2x8-15
alternate DB curls 2x8-12
incline DB curls 2x10-15
hammer/reverse curls 2x15-20
that's it..very basic..but that's what always works for me..i try to add weight or reps to whatever movements i can every workout. above sets are all work sets taken to failure (warm up sets not counted)...sometimes i will add more volume..but in that case i will stop each set 1-2 reps before failure. leg workout is ultra basic..but that's because our gym sucks and does not have much options...i keep using different variations of the squat, leg press and lunges and also throw in sets of 20-rep squats every now and then. i also throw in super sets here and there...i try to vary it a little depending on how i feel on that day.
you can also turn this into a 2 on 1 off split..i do that sometimes..but lower the volume a bit more...i seriously don't think tons of volume is required to get good gains..keep it short and intense..make sure you are recovered by the time the next workout comes along...
just use this as a template and it should work well for you too...
my current split looks like..
back/triceps
shoulders/abs/forearms
rest(cardio)
quads/hams/calves
chest/biceps
rest(cardio)
rest(cardio)
back/triceps:
weighted chins 3x10-15
weight chins(behind neck) 3x10-15
close grip cable pull downs 2-3x10-15
bent over barbell rows 2-3x 10-15
stiff arm Db pullovers 2x10-20
close grip bench 2x8-12
skull crushers 2x8-12
reverse grip bench 2x8-12
tricep extentions 1x15
shoulders/abs/forearms
military press 3x5-10
seated DB press 3x5-10
arnolds press 2x8-12
front press on smith machine 2x8-12
Db side laterals 2x15-20
Db front raise 2x12-20
barbell shrugs 3x8-12 (try to hold peak)
crunches (rest pause) 3x max
lying leg raises (rest pause) 3x max
*throw in forearm workout of your choice
quads/hams/calves
squat 3x5-8
leg press 2x8-12
leg press 1x20
dynamic/walking lunges 2x10-12
stiff leg deads 3x5-8
weighted hyper extentions 3x15-20
hamstring curls 3x12-15
leg press calf raise 2x18-21
standing calf raise 2x15-21
seated calf raise 2x15-21
chest/biceps
flat bench 2x8-12
decline bench 2x8-12
incline bench 2x8-12
incline DB bench 2x8-12
incline smith machine press 2x8-20
cable cross overs/pec deck 2x12-20
barbell curls 2x8-15
alternate DB curls 2x8-12
incline DB curls 2x10-15
hammer/reverse curls 2x15-20
that's it..very basic..but that's what always works for me..i try to add weight or reps to whatever movements i can every workout. above sets are all work sets taken to failure (warm up sets not counted)...sometimes i will add more volume..but in that case i will stop each set 1-2 reps before failure. leg workout is ultra basic..but that's because our gym sucks and does not have much options...i keep using different variations of the squat, leg press and lunges and also throw in sets of 20-rep squats every now and then. i also throw in super sets here and there...i try to vary it a little depending on how i feel on that day.
you can also turn this into a 2 on 1 off split..i do that sometimes..but lower the volume a bit more...i seriously don't think tons of volume is required to get good gains..keep it short and intense..make sure you are recovered by the time the next workout comes along...
just use this as a template and it should work well for you too...
