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This is THE best routine if you want mass...period

Looks cool, I might have to give it a try.

So this is the routine you used?

Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Pullups 3x8-10
Deadlifts 3x8-10
Curls 2x8-10


Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15
 
...exactly...you'll make gains...then they'll stop....so you move to another programme.
This one lack variety: so I can't see the longevity of it.
 
LOL.....Fastest way to ruin your credibility is to call a routine THE best.....it just so happens that routine you linked is pretty good, and it is much, much better than what 90% of gym rats do......a 'routine' really is not a routine though, it is a snapshot in time....and there is no 'best' routine, there is an optimal (or as close to optimal as possible) way of training for a given trainee for a temporary period of time......if your big lifts are going up, you're doing okay, all any routine is, is a way of organizing your training to foster progress....when progress stalls, you need to know the underlying theory behind what you are doing, so you can tweak it......changing routines and complete overhaul is the best way to spin your wheels and become frustrated, you need to look at training beyond "days/sets/reps/exercises"....once you see beyond the voo-doo crap, it's really as simple as kepp getting better.

I've been the subject of "He's juicing rumors" since middle school......take 'em as a compliment.
 
EL GAUCHO said:
...exactly...you'll make gains...then they'll stop....so you move to another programme.
This one lack variety: so I can't see the longevity of it.
Click to expand...



haha, the lack of variety is EXACTLY WHY THE PROGRAM WORKS!!!


Check out the main website, and surf around. its "hypertrophy-research.com" There's all this science stuff that even I don't understand even though i'm a scientist.

But forget about science....i tried the priniciples for myself...and holy cow... :) ;)
 
there is nothing MAGIAL about the exercises Or the rep range.

Stay on it long enough and you WILL plateau if you dont make changes, otherwise we could ALL do 3 sets of "NAMEEXERCISEHERE" and be Coleman size
 
Can someone please elaborate on the 5X5. Isn't lifting a bodypart twice a week overtraining? I lift one body part per week? I don't know
 
cuthroat said:
Looks cool, I might have to give it a try.

So this is the routine you used?

Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Pullups 3x8-10
Deadlifts 3x8-10
Curls 2x8-10


Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15
Click to expand...
It would be tough to squat heavy and deadlift heavy in the same day, but that's just my opinion.
 
AlwaysOn said:
haha, the lack of variety is EXACTLY WHY THE PROGRAM WORKS!!!


Check out the main website, and surf around. its "hypertrophy-research.com" There's all this science stuff that even I don't understand even though i'm a scientist.

But forget about science....i tried the priniciples for myself...and holy cow... :) ;)
Click to expand...

There is nothing in this programm or in the principles that is new. I dont know what branch of science you are in, but if you jump to conclusions as fast as that and state your opinion as absolute and enthusiastically like here ... well ... you will notice that people will stop to listen, or listen for entertaining purposes only.
No offense meant. ;)
 
I think the 5x5 hits most body parts in that ruitine as is, good ruitine though. Like it's been said though, if your big lifts are going up then you're working right. I like the 5x5 because it is much more organized with starting weight, and adding weight throughout the weeks. With this hypertrophy ruitine, you're kind of on your own unless you feel like critiqing it and adding in some math!
 
Could be just how I'm reading this, but aren't these daily exercise groupings a bit short? Considering that it takes 20sec-45sec per set x3 sets with 2min rest between, your workouts would only be about 24-50min. It just doesn't seem like you'd be at it long enough each day to make fantastic gains from this (especially on the lower end - 24min).
 
i regularly switch every 2 or 3 weeks between FB (m,w,f) and isolation (m,t,th,f).....this looks interesting.....its good to shock the body with different routines.....looks like a lower/back, then upper/chest split.....i could definitely see a few more exercises in there however.....i may try this for a few weeks
 
The Shadow said:
there is nothing MAGIAL about the exercises Or the rep range.

Stay on it long enough and you WILL plateau if you dont make changes, otherwise we could ALL do 3 sets of "NAMEEXERCISEHERE" and be Coleman size
Click to expand...



You left out what makes this routine unique, the periodization.
 
I talked to Dan a lot, who owns the website...and he strongly advises AGAINST switching excercises every 4 weeks or so. But you do need to use some sort of periodization as well for a nice progressive load.

Thats where people go wrong...they switch excercies instead of periodizing...in my opinion.
 
AlwaysOn said:
I talked to Dan a lot, who owns the website...and he strongly advises AGAINST switching excercises every 4 weeks or so. But you do need to use some sort of periodization as well for a nice progressive load.

Thats where people go wrong...they switch excercies instead of periodizing...in my opinion.
Click to expand...

I agree with this.....my stance is variety out of necessity, never simply for the sake of variety.
 
10 different people....10 different results

point = stick with what works for you.

yo biggt, what up dog....hey man i'm curious what routine you regularly do.....looks like its working.....
 
I'm wondering, would you classify this type of training as volume or intensity type training if you had to cubbyhole it?
 
I also need to add that i've tried many other routines, and a lot of them work also very very well, but this one worked the best for me. I've been workin out very seriously for over 5 years.
 
Shades McCool said:
It would be tough to squat heavy and deadlift heavy in the same day, but that's just my opinion.
Click to expand...

agree. I would also switch to SLDLs instead of leg curls. Better gains from free weight vs. machines.
 
Shades McCool said:
It would be tough to squat heavy and deadlift heavy in the same day, but that's just my opinion.
Click to expand...


Oh its tough.....VERY VERY VERY VERY VERY tough.......don't misunderstand in anyway...this is the toughest routine I have done.
 
Thats so true pitbull, im on 6 sets a body part training once a week and the gain are awesome for me. But thats me, other people wouldn't ever go down that road.

I have used negatives in the past and that worked really well, but other people hate it. Best advice is try it 6-8 weeks. log your progress, inches, weight increase then mix it up. if it worked then go back to it. in a few months.

I will give it to ya it's not something that i have tried but hay i might have a go.
 
My routine has no names and I don't even know it fully yet, Mr Doria's a bag of surprises.
PS: He slapped my lat again that a-hole :(
Someone can down to BR and save me?
 
AlwaysOn said:
Oh its tough.....VERY VERY VERY VERY VERY tough.......don't misunderstand in anyway...this is the toughest routine I have done.
Click to expand...

I know this is an old thread....

Tough does not necessarily mean good. Doing squats and deadlifts on the same day would be tough, but tough in a counterproductive way.

Tough and productive shouldn't be confused.

For me this routine would be useless. It may work ok for beginners or people who overtrain because it would give them a break from too many sets.
 
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