looking to add serious size/bodybuilder routine help

  1. looking to add serious size/bodybuilder routine help


    im looking to break out this year and add some real,bodybuilder type size,but im having a hard time finding a good routine for it.i know some can workout for hours and hours,im looking for something like that.my diet,supps and rest are all in check just need to step my training up.thanks


  2. Quote Originally Posted by Dirty music View Post
    im looking to break out this year and add some real,bodybuilder type size,but im having a hard time finding a good routine for it.i know some can workout for hours and hours,im looking for something like that.my diet,supps and rest are all in check just need to step my training up.thanks
    The first that comes to mind is Ellington Dardens super slow method as outlined in "Bigger Muscles in 42 Days". Very effective hypertrophy program. Have you done Rippetoe's "Starting Strength"? Don't let the name fool you, it's not all about strength, you'll gain serious size with it. Christian Thibadeau's "I, Bodybuilder" and John Berardi's "Growth Surge Project"-both on T-mag are good. Chad Waterbury's "Anti-Bodybuilding", also on T-mag is quite good. There are many others: HST (Hay****), EDT (Staley), Max-OT (AST Sport Science). I could go on and on but at least you have some food for thought. Good luck...

  3. give 5/3/1 the body builder version a whirl. you will put on some decent mass and get stronger
    Serious Nutrition Solutions
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  4. Quote Originally Posted by Dirty music View Post
    im looking to break out this year and add some real,bodybuilder type size,but im having a hard time finding a good routine for it.i know some can workout for hours and hours,im looking for something like that.my diet,supps and rest are all in check just need to step my training up.thanks
    There are many programmes - some already mentioned, but anything high intensity, high volume will work. Another is the 10x3 by Derek Charlebois - there is a modified version of this at Sample Training Programme for Gaining Muscle. Do not be fooled - this is extremely hard and for experienced lifters only, so if you want results, you might want to try this.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  5. thanks everyone,i was looking threw them and the run rosie posted i like.i just started german volume training but i i think i will the other one a try

  6. Quote Originally Posted by Dirty music View Post
    thanks everyone,i was looking threw them and the run rosie posted i like.i just started german volume training but i i think i will the other one a try
    No worries

    Just make sure you give it the complete 12 weeks, and try not to miss any sessions. You also need to make sure you are eating a sh*tload, at least ~4,000 calories a day! . . . I have a client doing an even more modified version of this programme (individualized for him), and he is seeing great results, so it definitely works!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  7. Quote Originally Posted by GeekPoop View Post
    give 5/3/1 the body builder version a whirl. you will put on some decent mass and get stronger
    Yup agree on this^^^ Yall all know ima fan of the 5/3/1 awsome program!
  

  
 

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