There have been a whole lot of guys from here and guys I train in real ife that have used this program with a ton of success, but it has to be done right. Hell, at least the last 40lbs of mass that I've gained have come from it, one one of the variations I've used.
Its a variation of the old 5x5 routine, tailored to the bodybuilder. The basis of the routine is that you pick a compound exercise for each bodypart, ie, bench press, squat, deads, clsoe grip bench, standing barbell curls, etc. This first exercise you do for 5 sets of 5 reps on the same weight. Afterwards you pick 2 other exercises, for 2 sets of 8-10 reps, for a total of 9 working sets.
Heres an example for chest:
Flat bench press 5x5
Incline dumbell press 2x8-10
Incline dumbell flyes 2x8-10
There are a few keys to making this program work. You must use the same weight for all sets of 5. As soon as you are able to hit 5x5 in good form on that weight, add a small amount of weight, say 2 1/2lb plates and do it again next workout.
When you first start the program, pick weights that you can easily nail your reps on and focus on good form. For example, say you can bench 225 for a set of 8. Week one of 5x5 use 205lbs for 5x5. You should nail it, so week 2 do 210lbs 5x5, and so on for as long as you can keep adding weight. What usually happens is that when you get back to your old previous working weight, it'll feel like a joke and you'll keep adding weight.
With this program, you are hitting both fast and slow twitch muscle fibres, so you get maximum growth. But you also get crazy strength if done right. For example, I'm not a powerlifter and dont train for strength, but recently i decided to try a max deadlift for shits and giggles. I ripped up a 600lb dead with no straps or belts, and the rest of my lifts are almost as good (bench over 400 and squat over 500)
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