What sort of workout gives you bigger size?

[BigboyAl]

do same body part twice a week..

4x5 work to a heavy 5rm or straight sets, then next work out do somehting with volume like 8x6 or 30reps in 3sets or 2x triple drop sets..5/10/20reps (dropping weight by 1/2 the following rep scheme) for 2 sets

FYI, the reasoing behind this is the 4x5 or heavy 5rm will keep your top end strength for future 5x5 workouts and thevolume workout will work all the other muscle fibers missed by 5x5. best of both worlds.

 

[Longhorn85]

BB routine better for overall physique. For size, selection #2

 

[deathdroprob]

do same body part twice a week..

4x5 work to a heavy 5rm or straight sets, then next work out do somehting with volume like 8x6 or 30reps in 3sets or 2x triple drop sets..5/10/20reps (dropping weight by 1/2 the following rep scheme) for 2 sets

FYI, the reasoing behind this is the 4x5 or heavy 5rm will keep your top end strength for future 5x5 workouts and thevolume workout will work all the other muscle fibers missed by 5x5. best of both worlds.

What do you say going 3x5 for 3 excerises for Chest and Back then doing 3x5 of miltary press for the shoulders All this on Monday, then Wed doing Arms, legs then on Friday do the Chest back shoulders thing again but 3x12 for 3 excersises per body part with much lighter weights and more isolation moves?

 

[ego boner]

eat more and lift heavier... i always lift until i cant anymore and have put on about 35 lbs in the last yr and a half... also if you have been doing the same routine for more than 9 months to a year--- switch it up,, make those muscles tired everywhere and get lots of sleep(cause thats when you grow).

EGO!

 

[BigboyAl]

What do you say going 3x5 for 3 excerises for Chest and Back then doing 3x5 of miltary press for the shoulders All this on Monday, then Wed doing Arms, legs then on Friday do the Chest back shoulders thing again but 3x12 for 3 excersises per body part with much lighter weights and more isolation moves?

You need to get a minumim amount of work in to get a positive effect from training. Most routines use the magic number of 25reps, thus 5x5.. i have found 4x6 or 4x5 to be just as effective. the key is 4 sets.when your lifting in the 5-8 rep range.if you only do 3 setsd your not giving the muscle enough stimulance to grow and get stronger for next week. you could do 4x5 bench/4x5 row than finish with shuolder press for volume work but you shouldnt expect much strength gain after you already benched.

i think your set up would be fine. im not sure how much volume you can handle but i used to do twice a week and now do each body part 3 times a week with only basic compound movements. send me a pm ill show you 2 routines. 1 was each body part twice per week, one is 3 times per week. the routines are simple but effective. and flexable for you to add your own exercises

 

[Varga]

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

 

[SirDingo]

I have been doing this routine for awhile now like 4-5 month's, but on each exercise what should I be doing ?? 5x5 or like 4x8 on certain ones ?? Please type next to each exercise how many reps / sets I should be doing to add muscle mass, + I know I have to eat to gain weight

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

I switch off every other day on these, taking one day off in between, so I get 3-4 workout's per week. I am looking to gain size, I am 34yrs old, 5;11" and now 175lbs, I have been eating better too

I created a thread here to get some more advice and man it is so different from what you pro's tell me
http://forum.bodybuilding.com/showthread.php?t=5464713

 

[Varga]

How much do you eat, sleep, and what progress have you experienced on the 5x5 routine?

Did you get stuck after 2-3 months?

 

[SirDingo]

How much do you eat, sleep, and what progress have you experienced on the 5x5 routine?

Did you get stuck after 2-3 months?

The first couple of months I was adding weight allot and going up in strength gains every week, but my body could barely show like I was improving, just barely see the results.

Then by the fourth month or so of the 5x5 I was stalling on lifts, but I was finally seeing a more bulked up body in the mirror, and at that time I got sick with Walking Pneumonia, had to take weeks off, and got back slowly doing higher reps lighter weight. Now I am ready to go back hard again, and am wondering should I go back to the 5x5 or try something new to get me built larger ??

 

[Varga]

The first couple of months I was adding weight allot and going up in strength gains every week, but my body could barely show like I was improving, just barely see the results.

Then by the fourth month or so of the 5x5 I was stalling on lifts, but I was finally seeing a more bulked up body in the mirror, and at that time I got sick with Walking Pneumonia, had to take weeks off, and got back slowly doing higher reps lighter weight. Now I am ready to go back hard again, and am wondering should I go back to the 5x5 or try something new to get me built larger ??

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