Please Scroll Down to See Forums Below ....I'm currently 5'10 225lbs around 15%bf. Before my next cutting cycle in May I want to continue to put on as much size as I can. I know diet is key, but was wondering how you guys would reccomend that I lift in regards to lbs/sets/reps. I've been training for 8 years, so basically I've tryed it all some time or another. I'm currently keeping it very simple by going to failure on every set by pyramiding my sets(going up in weight each set and getting fewer reps). I realize different people are probably going to like different styles, but what do you think is the best technique for putting on size in regards to the relationships between lbs/reps/sets(I don't mean how many sets or reps per say, but the relationship between them. Ex- I use the same weight on every set trying to acheive a certain amount of reps on each one, etc.....)
Training for size....
- Thread starter tzan
- Start date
gymtime
New member
I don't think there is a "best tecnique" for adding size. Diet is going to be the main factor, especially for someone who's been lifting as long as you have.
It seems, if I understand what you're asking, that you're wanting to change up your routine. Personally, I've done three different kinds of workouts:
1. Periodization-based.
2. Standard 10,8,6 reps, 8-10 sets for large muscle groups, 4-6 for small.
3. 5x5 (which I've been doing since early fall)
I've had a lot of luck with the 5x5 and will stick with it for a while. I think it's a really good workout for strength and size. It's also great for helping me maintain lean mass while I'm cutting.
It seems, if I understand what you're asking, that you're wanting to change up your routine. Personally, I've done three different kinds of workouts:
1. Periodization-based.
2. Standard 10,8,6 reps, 8-10 sets for large muscle groups, 4-6 for small.
3. 5x5 (which I've been doing since early fall)
I've had a lot of luck with the 5x5 and will stick with it for a while. I think it's a really good workout for strength and size. It's also great for helping me maintain lean mass while I'm cutting.
Atomic Punk
New member
Unless you are only doing like 5-7 sets per muscle(at the most!), there is NO WAY you aren't over-training if you are going to failure on every set. How many sets are you doing for the muscles where this applies?
Atomic Punk said:
Yea, this is what I'm affraid of. It's been a long time since I've gone to failure on basicall every lift. For an example of what I've been doing I'll show you exactly what I did yesterday for Chest/Front Delts.
10min cardio warm up followed by stretching
Barbell Bench Press:295x8/305x6/315x4/325x2
Incline DB Press:90x8/95x6/100x3
Weighted Dips:75x10/85x8/95x5
DB Press:70x8/75x5/80x3
Front Raises:20x10/20x10/20x8
My other days follow the same basic idea of going up in weight after each set and getting less reps. Like I said I haven't pyramided in a while. I'm a BB so my goals are to put on as much size as possible right now before I cut up in the spring.
Atomic Punk
New member
tzan said:
Thats 13 total forced-rep sets then. That's too many bro, in my opinion. You'd be better off, if you took one(two tops)set from each of those exercises, and did that as your "to failure" set.
For a guy who is forcing reps on every set though, you are throwing around some decent weights! Good job there for sure brother!!
JKurz1 said:
Actually, I just started bench pressign agian about 2 weeks ago. For a while my chest exercises in this order was:
Incline DB
Flat DB
Incline Fly
If I flip flop the two, my incline lifts will be alot higher, and my flat bench will go down. This is what happens when I go to failure on every set, I get spent after just my first exercise.
