What sort of workout gives you bigger size?

[the_alcatraz]

you need to do hypertrophy work....
3-4 sets of 8-12 reps
That's how you grow....hypertrophy is the way!

 

[Varga]

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.

No doubt, but the biggest issue with powerlifting is that not everybody want to joints pain day in and day out. I have seen powerlifters train at the gym and have talked to them too, their biggest complain was the joint pain from all those low rep workouts. If you can handle it then go for it

 

[SouthernLord]

No doubt, but the biggest issue with powerlifting is that not everybody want to joints pain day in and day out. I have seen powerlifters train at the gym and have talked to them too, their biggest complain was the joint pain from all those low rep workouts. If you can handle it then go for it

I am not training in PL gear or using super heavy band tension. All max work is doubles all accessory work is high rep high volume. Before when I trained in PL gear and peaked for comps I hurt all the time. Now I am training for max raw strength and size. With size being of more importance. I have no desire to step on any lifting platform in comp gear. A lot of you guys would probably swell up like a mutherfucker if you followed my split. Peace

 

[SirDingo]

you need to do hypertrophy work....
3-4 sets of 8-12 reps
That's how you grow....hypertrophy is the way!

So what about the sticky and all the 5x5 stuff ?? That doesn't work ??

You say 4sets of 10 or so packs on the muscle ?? Even compound movements too ?? By the way I already did the 5x5 program this Summer

 

[LiftHeavy123]

I am not training in PL gear or using super heavy band tension. All max work is doubles all accessory work is high rep high volume. Before when I trained in PL gear and peaked for comps I hurt all the time. Now I am training for max raw strength and size. With size being of more importance. I have no desire to step on any lifting platform in comp gear. A lot of you guys would probably swell up like a mutherfucker if you followed my split. Peace

Can you post it?

Today
Smith Machine Squats (My gym doesn't have a power rack and neither does any other gym for miles...stupid right? There are no subs for squats but what is the next best thing? Leg Press? Plate Loaded Leg Press? 45 degree leg press?)

135x12
185x5
185x5

45 degree Plate Loaded Leg Press
400x10
400x10
400x10

Hack Squats
135x10
225x10
225x10

Leg Press Machine
230x15

Abs
Weighted Crunches
50lbsx30reps

Leg Lift Machine
BWx20

 

[the_alcatraz]

So what about the sticky and all the 5x5 stuff ?? That doesn't work ??

You say 4sets of 10 or so packs on the muscle ?? Even compound movements too ?? By the way I already did the 5x5 program this Summer

A lot of people advice you to do 5 x 5 program. personally, I dont find it optimum for muscle growth. Hypertrophy has a very clear defenition and you need at least 8 reps to reach hypertrophy.