Strength / mass gain routine !!

[squat till ya drop]

Anyone with experience recommend a good mass building and strength routine?

...

Im thinking ripptoes 3 x 8, stronglifts 5x5 OR a 4 day upper lower routine?!

Ive been lifting for two years with a 3-4 day bodybuilding split, but gains and strength has stopped, and I believe splits are inferior for mass and strength, and more for shape. Thanks

 

[themondtster]

Depending on body type all those might work. Also GVT, 8*8, progressive, drop sets are options. If you respond well to volume I recommend the GVT or something like it. If you respond well to lower reps amd heavy weights then SL5*5 or something like it.

5*5 will be more strength oriented.

 

[buddhabuilder]

SL 5x5's for 12 weeks, then check gains...

 

[Pound4PoundAAS]

Sl 5x5 is good for strength. I'm doing DC training, my strength and size have never been better

 

[BenchBoss]

Had a athletic trainer steer me away of ripptoes. They just plain don't work the whole body safely imo. Creates serious unevenness.

I'd steer clear, but that's just me.

 

[zedhed]

Pretty much any 5x5. My fav happens to be the Strong Lifts 5x5. Simple and very dam effective.

 

[rustilldown]

Pretty much any 5x5. My fav happens to be the Strong Lifts 5x5. Simple and very dam effective.

This ^^

 

[Evan Tipps]

Mass=size size=higher reps. Train for one or the other imo.

 

[Buildingup24]

5/3/1 with a higher rep higher volume assistance work set up.

Boom!

 

[MattJS]

I agree with evan tips, training for mass and training for strength are two completely different things, training for mass tends to be a lot of reps short rest and a lot of total volume, strength tends to be few reps, long rest and less volume.... 5x5 is effective for strength gains

 

[squat till ya drop]

I agree with evan tips, training for mass and training for strength are two completely different things, training for mass tends to be a lot of reps short rest and a lot of total volume, strength tends to be few reps, long rest and less volume.... 5x5 is effective for strength gains

So how about a 4 x week upper lower. For example

Mon= lower high reps
Wed = upper high reps
Fri = lower low reps
Sun = upper low reps

Surely this would be a solid routine ?

Thanks
Sent from my LT15i using EliteFitness

 

[rustilldown]

So how about a 4 x week upper lower. For example

Mon= lower high reps
Wed = upper high reps
Fri = lower low reps
Sun = upper low reps

Surely this would be a solid routine ?

Thanks
Sent from my LT15i using EliteFitness

Looks pretty good to me

 

[MattJS]

Yes thats a common strength/hypertrophy split it should yield results for a few months at least

 

[BEAST420]

Can Somone post an example of a strong lift 5x5? Iv been on push, pull, legs, for a bit and wanna switch up..

 

[rustilldown]

Day 1
Squat
Bench
Row

Day 2
Squat
Deadlift
Military press

All exercises 5 sets 5 reps
Increase weight by 5 lbs or so every week

 

[BEAST420]

2 days a week??

 

[rustilldown]

3 days a week mon wed fri

Throw in some extra shit if your body can handle it like pull-ups curls or cardio on off days but nothing too strenuous as these days are days to grow from the big lifts

 

[squat till ya drop]

Yes thats a common strength/hypertrophy split it should yield results for a few months at least

Thanks, one more question. U say should get results for a few months. How often you you tend to change your split? As ive been working out for 2 years, and only ever used two types of body part splits and allways seemed to get consistent results. I dont like the idea of cycling routines, or is that necessary??

 

[Buildingup24]

Thanks, one more question. U say should get results for a few months. How often you you tend to change your split? As ive been working out for 2 years, and only ever used two types of body part splits and allways seemed to get consistent results. I dont like the idea of cycling routines, or is that necessary??

Milk it till it runs dry. Then move on.

 

[squat till ya drop]

Right ive put alot of thought into this. Please tell me if this looks good or would be better as a 3 day split!! Also should I add flyes and pullovers??


MON: Upper mass

Incline DB press 2 x 10
Bent over rows 3 x 10
Seated DB press 2 x 10
Weighted dips 2 x 10
Pull ups 1 x 10
Bicep curls 2 x 12
Lateral raise 2 x 10

_____________________________________
WED: Lower mass

Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2


_____________________________________
FRI: Upper strength

Overhead BB press 2 x 6
Bench press 3 x 5
Pull ups/ pull downs 4 x 6
Seated cable rows 1 x 6
Seated tricep extensions 2 x 8
Shrugs 2 x 7

_____________________________________
SUN: Lower strength

Deadlift 3 x 5
Leg press 2 x 5
Calves 3 x 8
Abs x 2






MON: Upper mass

Overhead BB press 2 x 10
Bench press 3 x 10
Pull ups/ pull downs 3 x 10
Seated cable rows 1 x 10-12
Seated tricep extensions 1-2 x 12
Shrugs 2 x 12

_____________________________________
WED: Lower mass

Deadlift variant 3 x 8-10
Leg press 2 x 10
Calves 3 x 12 - 15
Abs x 2


_____________________________________
FRI: Upper strength

Incline DB press 2 x 5
Bent over rows 3 x 5
Seated DB press 2 x 7
Weighted dips 2 x 6
Pull ups / pull downs 1 x 6
Bicep curls 2 x 7
Lateral raise 2 x 7

____________________________________
SUN: Lower strength

Squat 3 x 5
Leg press 2 x 5
Good mornings 2 x 8
Calves 2 x 10
Abs x 2


Any good?? Or is 4 days a week overkill

 

[squat till ya drop]

Bump

 

[squat till ya drop]

Bump

 

[squat till ya drop]

Anyone comment on the routine ? Please

Sent from my LT15i using EliteFitness

 

[Buildingup24]

just try it. see what happens and then adapt.

I'd bump the volume up on mass days and lower the reps on strength days

strength--5x3
mass-4 sets of 8-15

 

[themondtster]

Id do this but thats just me.

Day1 upper mass
Short rests between sets.

A1.OHP (dumbbells/BB) 5*10 rest 30sec
A2. Upright Rows 5*10 rest 60sec

B1. Db Incline Bench 5*10
B2. DB rows 5*10

C1. Flat Db flys 5*10
C2. Bent over Db flys 5*10

Then dips and pullups till failure if time.
Then skulls crushers and curls

Day2. Lower strength
Heavy with long rests

Squat- wu,*5,*3,*1...work up to heavy single then drop down 25-50# and do 3*3 then rest 5-10min


Deadlift- same as above

Stiff leg dead- 5*5-8 heavy with long rests.

Take a day or two off then

Day3. Upper strength
Heavy with long rests

Bench- wu,*5,*3,*1....then drop down and 3*3 then rest 5-10min

Bent over BB row or Pendlay row- same as above

Standing OHP- same as above.

If time tris and bis heavy.

Day4. Lower mass
Short rest

A1. Leg press- 5*10
A2. Goodmorning- 5*10

B1. 30 rep breathing squats 3 sets

C1. Walking lunges- 3*10
C2. Hypers- 3*10

D1. Single leg squat- 5*10
D2. Single leg romanian-5*10



Change the order up from time to time and change exercises every so often.

 

[squat till ya drop]

Thanks for the in depth response. I'll try mine first and see how I go