What sort of workout gives you bigger size?

[ceo]

Maybe with more food on the 5x5 or 3x5 youll gain more than a BBstyle routine, or maybe with a BB style you wont need as much food to get the same results???

the "fork to mouth" workout will give you the most size.

In another thread you said you are still gaining doing what you are doing, so why are you trying to change that? Keep doing it till you stop growing or getting stronger, then switch it up.

How long have you been lifting seriously and un-interrupted now (other than the occasional week off every 8-12 weeks)?

 

[SirDingo]

I called it right off by a month......this routine is a 8-10 week routine. To make it longer you really have to start lighter and SLOWLY build up but nobody does it and go up to fast and too much hiting a wall at about 3 month point. Not suprised you got sick either as this rountine will push your body to the limits.
Can you do this routine again, sure you can but keep it at 8-10 weeks, then back off and change routine doing 8-12 rep range instead of 5.

Just as a side note, many ppl use this routine 5x5 to get down to singles reps and truly heavy training. More like a transition

Thank's for the reply. So now that I am back healthy and able to hit the weights hard again, should I start the 5x5 all over again, but I might my peak quicker this time ??

Or what other type of reps / sets routine should I try and for how many weeks ?? My main goal is to pack on muscle to my thinner frame, is this 8-12 reps range good for that or just something to give my body a different shock ??

On another forum someone suggested something different after the 5x5 program if I am done;

Doing 4x5 + 1x10 = the first four sets are ramping up the weight with the 4th set being the heaviest hardest, and then the 5th set drop the weight all the way in half and do 10 reps ??

 

[Varga]

Thank's for the reply. So now that I am back healthy and able to hit the weights hard again, should I start the 5x5 all over again, but I might my peak quicker this time ??

Or what other type of reps / sets routine should I try and for how many weeks ?? My main goal is to pack on muscle to my thinner frame, is this 8-12 reps range good for that or just something to give my body a different shock ??

On another forum someone suggested something different after the 5x5 program if I am done;

Doing 4x5 + 1x10 = the first four sets are ramping up the weight with the 4th set being the heaviest hardest, and then the 5th set drop the weight all the way in half and do 10 reps ??

I would do the 5x5 routine if want for 10 weeks then switch to a 8-12 reps for another 12 weeks

On the 5x5 start with 65% of you 1 rep max for 5 reps then go up slowly every week until by week 7 you all out. Then you have 3 weeks to push yourself hard

Next the 8-12 rep scheme will be constant with weight increase every time the current weight gets easy to do.
do 2 warm up sets and 3 working sets for both routines

 

[SirDingo]

I would do the 5x5 routine if want for 10 weeks then switch to a 8-12 reps for another 12 weeks

On the 5x5 start with 65% of you 1 rep max for 5 reps then go up slowly every week until by week 7 you all out. Then you have 3 weeks to push yourself hard

Next the 8-12 rep scheme will be constant with weight increase every time the current weight gets easy to do.
do 2 warm up sets and 3 working sets for both routines

Thank you Varga, so I will go back to my 5x5 routine, should I do every exercise I have listed in the 5x5 style ??

PUSH days;

- barbell bench press
- military barbell press
- dumbbell incline press
- weighted dips
- squats

PULL days;

- deadlift
- barbell bent-rows
- weighted chin ups
- dumbbell bent-rows
- barbell curls

And then 2 months from now move to a 8-12 reps scheme, also 5 sets each ?? And do 2 light sets to start and the final three sets will be the same weight just bump it every week or so ?? And that will last 3 months ??

So in the next 5 months from now that gives me some nice goals to work on, what do I try after all that ?? Not that it matters rights now yet

 

[snorkles]

so is 5x5 better than 8x4 repetition scheme?

 

[Varga]

Thank you Varga, so I will go back to my 5x5 routine, should I do every exercise I have listed in the 5x5 style ??

PUSH days;

- barbell bench press
- military barbell press
- dumbbell incline press
- weighted dips
- squats

PULL days;

- deadlift
- barbell bent-rows
- weighted chin ups
- dumbbell bent-rows
- barbell curls

And then 2 months from now move to a 8-12 reps scheme, also 5 sets each ?? And do 2 light sets to start and the final three sets will be the same weight just bump it every week or so ?? And that will last 3 months ??

So in the next 5 months from now that gives me some nice goals to work on, what do I try after all that ?? Not that it matters rights now yet

Ok, do 10 weeks of 5x5 which is 2 1/2 months. Increase the weight every week but very slightly....At first for few weeks it would seem very light but as you move deep into the routine it will get a lot harder. DO NOT jump to add weight too quickly!
Then move to 8-12 rep scheme also 5 sets or 4 if you elect to do only 1 warm up set, but working sets are still 3. Here you DO NOT increase the weight every week but everytime the exercise is getting too light for you to do. So, you might add weight every 3-4 weeks in small increments. Do this routine for 3 months. Working sets are done with same weight

Weighted dips, Barbell bent-over rows and barbell curls I would not do 5 reps just because there is a good chance of injury there. Do this with less weight this time around and stick with 8-10 reps.

 

[Varga]

so is 5x5 better than 8x4 repetition scheme?

Not really, it's just different

 

[deathdroprob]

blah

 

[Tatyana]

No person is the same so always mix your routine up, keep the muscle guessing. Use all the routines available. But remember, you can't get big unless you lift big weights and less is better 99% of the time in terms # of sets and length/number of wrokouts
Peace

BINGO, although I think that switching to a high volume routine every now and then is also essential.

Also the body does not know 'reps' it knows movement, failure, intensity.

I have seen guys go through a 5 x 5 without any effort at all, that is not going to make any difference.

 

[SouthernLord]

A powerbuilding routine like the one I have going.

10-4 on that... I train like a powerlifter and I am getting bigger and stronger every week. I guess working out with world class lifters who coach and critique me helps out a lot too.