Workout program for size.

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  1. Workout program for size.


    Im looking for a workout program that is based on adding size.


  2. Got any real experience in working out? How many years I mean , and give us some max's...there are programs specialized for both hypertrophy and strength but you kinda need to know MORE about your body and already have an understanding of how to work out brosef , if not , may I recommend something very customizable like Wendler 5/3/1:

    http://www.**********************/wor...ng-system.html

    You see it has many schemes and 2 of them for bodybuilding , so you add in the hypertrophy desired , Dave Tate's Periodization Bible and also "The bodybuilding Assistance" scheme , so you can focus on the main lifts (4 big compounds , dead lift , squat , OH press , BP) and get the strength and hormonal release they pose , and then go into assistance exercises (which I recommend to make compound too seriously) to get the hypertrophy desired so that nutrition can rebuild it into bigger muscles. Win-win scenario , put on size , add strength , and look like the bad-ass at the gym ! Looks quite cool to go and dip with 50lbs hanging from you and rep out 10-20 of them ! Or same with pull ups hehe.

    Now another program (this one is trickier and requires for you to know a bit more terms and have more experience...a lot mroe I would say) is Layne Norton's Phat Training:
    http://www.simplyshredded.com/mega-f...ated-2011.html

    Explains it real nice there , it will have its power and its hypertrophy days , again it is a more advanced program with HIGH volume and good stuff.

    If neither are of your taste...well there's always Westside for Skinny Bastards...hm...and yeah stick to those , DoggCrapp is way too much and you really need at least some 3 years of serious training and good strength to go in there...BUT if you have managed to get some decent numbers on the compounds , look up what ELECT Sets mean , or Perfect Rep , and throw it in in any of the programs , good stuff for putting on size and strength bro.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Thanks, i have been working out for around 9 months, but i really ****ed up my first starting months by eating **** and use a 5 day split, so my stats sucks.

    Bench Press: 187 pounds
    Squat: 220 pounds
    Deadlift: 242
    Never really been doing OH Presses

    At the moment i aim most for size and hypertrophy, but i really wanna get my strength up too, so i mix beetwen hypertorphy and strengt

  4. great reply Celorza.

  5. Yeah , you need to first take up on 5/3/1 , I mean you already throw those lifts in , so no need for 5x5 or stuff like that , look into the 5/3/1 , you got good upper body strength , but that deadlift is lagging behind a bit bro (and don't worry...most of us struggle with the squat , I used to be able to do 225 and then got told: "YOU ARE NOT GOING BELOW PARALLEL , YOU ARE JUST AT PARALLEL , IT DOESN'T COUNT!" so now it went down a bit haha xD but yeah , 5/3/1 gets yah up FAST! My deadlift (when I started) went up from like 205x1 to like 225x5 in the first 5/3/1 wave ;p try it! good stuff , I actually gotta do 245 monday ! or if I feel like it just 250 to get my max up
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  6. Quote Originally Posted by gregg1494 View Post
    great reply Celorza.
    Thx buddy :3 , haven't seen you around much lately
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  7. Gonna try out 5/3/1, but i dident really understand the setup and how it works.

  8. Hm , you should read it through again , and also this will help yah layout the whole month cycle if you train 4 days a week (better for size , 3 days a week is more for cutting since you throw in more cardio and more deficit days in calories) :

    http://www.strstd.com/
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  9. Quote Originally Posted by Celorza View Post
    Thx buddy :3 , haven't seen you around much lately
    Yea, I've been doing more reading then posting. Trying to learn more.

  10. Thanks.

  11. Quote Originally Posted by gregg1494 View Post
    Yea, I've been doing more reading then posting. Trying to learn more.
    Good stuff , it helps ;p
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  12. Putting togheter the routine now, will post later so you guys can look at it and see if i did it right.

  13. Example this:

    Overhead Press - 5/3/1 (Does that mean 3 sets with 5 reps?)

  14. Would it work to just do something like this:


    Monday: Chest/Biceps
    4 sets of Incline Dumbbell Press, 8-10 reps
    3 sets of Bench Press 8-10 reps
    3 sets of Incline Cable Flyes 8-10 reps
    3 sets of Chest Dips until failure
    3 sets of EZ-Bar Curls 8-10 reps
    3 sets of Preacher Curls 8-10 reps
    2 sets of Hammer Curls 8-10 reps

    Tuesday: Legs/Calves
    4 sets of Squats 8-10 reps
    3 sets of Lunges 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    3 sets of Standing Calf Raises 8-10 reps
    2 sets of Donkey Calf Raises 8-10 reps

    Wednesday: Back
    4 sets of Deadlifts 8-10 reps
    3 sets of Lat Pulldowns 8-10 reps (Pulls ups når jeg klarer 8 reps med dem)
    3 sets of Bent Over Rows 8-10 reps
    3 sets of One-Arm Dumbbell Row 8-10 reps
    3 Sets of Pullovers 8-10 reps
    4 sets of Leverage Shrug 8-10 reps

    Thursday: Shoulders/Triceps
    4 sets of Shoulder Press 8-10 reps (Dumbbell og barbell, bytter på vær uke)
    3 sets of Lateral Raises 8-10 reps
    3 sets of Rear Delt Machine 8-10 reps
    2 sets of Dips - Triceps Version 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    3 sets of Skullcrushers 8-10 reps

  15. No that doesn't look at all like 5/3/1 , looks like bro-science retarded training...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  16. a 5/3/1 Program means this:

    Example for Deadlift:

    DAY 1 (Of the wave 1, so this is like this all week for the rest of the workouts too):
    Warm up sets:
    3-5 sets building up to the weight you have to start WITH the first set of today , around 10-15lbs LESS than the weight for the first WORKOUT SET.

    Then workout sets for DEADLIFT DAY 1 WEEK 1

    75% (NOW THIS MEANS 75% OF YOUR MAX WEIGHT YOU CAN DO FOR 1 TIME) x 5 REPS
    NEXT SET
    80% x 5
    85% x 5

    And there you go that is DAY 1 week 1 for deadlift OK!? Then you add ASSISTANCE WORK. It can either be a scheme called BORING BUT BIG, which means you do THE MAIN LIFT (WHAT I JUST EXPLAINED TO YOU) and then THAT SAME LIFT (so deadlift) for another FIVE SETS OF 10 REPS at your 50% max weight!!!.
    There are other schemes , if you want hipertrophy that bad do the "Bodybuilders assistance work" it says RIGHT THERE what to do , how many sets and all , if not go for DAVE TATE'S PERIODIZATION BIBLE , 3 assistance exercises (compounds for best results) for 5 sets each exercise from 10-20 reps each , you control weight and number of reps, just keep them at 5 sets and 10-20 reps...


    Now all this I explained looks NOTHING LIKE THE STUFF YOU POSTED BEFORE...stop training like a bro and train like a powerlifter and like a bodybuilder for christ sake please...READ IT AGAIN , if you don't get it again then i'll explain some more , you apply this scheme TO ALL THE 4 MAIN LIFTS.

    NO YOU CAN NOT CHANGE BARBELL FOR DUMBBELLS
    NO YOU CAN NOT DO SITTING OVERHEAD PRESS IT HAS TO BE STANDING
    NO IT CAN'T BE DUMBBELLS AT ALL ON THE OH PRESS EITHER UNLESS YOU THROW IT IN THE ASSISTANCE WORK AGAIN
    DO CHIN UPS , PULL UPS , HAMMER UPS , DIPS , PUSHUPS , ALL WEIGHTED FOR BEST RESULTS
    PRACTICE PROPER FORM


    Make me explain all this again or bring another bro-sh*t workout like the past one and I'll neg you to red >:3!!! I had a bad day today at the gym!! AAAAAH! And yet I am here explaining to you what came so easily explained in the guide and in the calculator IT EVEN SAYS IT THERE IN THE 5/3/1 CALCULATOR WTF TO DO! DO IT AGAIN!

    READ IT AGAIN
    http://www.**********************/wor...ng-system.html
    DO IT AGAIN
    http://www.strstd.com/
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Cel, you nailed it. Good advice as always...

  18. Quote Originally Posted by Celorza View Post
    a 5/3/1 Program means this:

    Example for Deadlift:

    DAY 1 (Of the wave 1, so this is like this all week for the rest of the workouts too):
    Warm up sets:
    3-5 sets building up to the weight you have to start WITH the first set of today , around 10-15lbs LESS than the weight for the first WORKOUT SET.

    Then workout sets for DEADLIFT DAY 1 WEEK 1

    75% (NOW THIS MEANS 75% OF YOUR MAX WEIGHT YOU CAN DO FOR 1 TIME) x 5 REPS
    NEXT SET
    80% x 5
    85% x 5

    And there you go that is DAY 1 week 1 for deadlift OK!? Then you add ASSISTANCE WORK. It can either be a scheme called BORING BUT BIG, which means you do THE MAIN LIFT (WHAT I JUST EXPLAINED TO YOU) and then THAT SAME LIFT (so deadlift) for another FIVE SETS OF 10 REPS at your 50% max weight!!!.
    There are other schemes , if you want hipertrophy that bad do the "Bodybuilders assistance work" it says RIGHT THERE what to do , how many sets and all , if not go for DAVE TATE'S PERIODIZATION BIBLE , 3 assistance exercises (compounds for best results) for 5 sets each exercise from 10-20 reps each , you control weight and number of reps, just keep them at 5 sets and 10-20 reps...


    Now all this I explained looks NOTHING LIKE THE STUFF YOU POSTED BEFORE...stop training like a bro and train like a powerlifter and like a bodybuilder for christ sake please...READ IT AGAIN , if you don't get it again then i'll explain some more , you apply this scheme TO ALL THE 4 MAIN LIFTS.

    NO YOU CAN NOT CHANGE BARBELL FOR DUMBBELLS
    NO YOU CAN NOT DO SITTING OVERHEAD PRESS IT HAS TO BE STANDING
    NO IT CAN'T BE DUMBBELLS AT ALL ON THE OH PRESS EITHER UNLESS YOU THROW IT IN THE ASSISTANCE WORK AGAIN
    DO CHIN UPS , PULL UPS , HAMMER UPS , DIPS , PUSHUPS , ALL WEIGHTED FOR BEST RESULTS
    PRACTICE PROPER FORM


    Make me explain all this again or bring another bro-sh*t workout like the past one and I'll neg you to red >:3!!! I had a bad day today at the gym!! AAAAAH! And yet I am here explaining to you what came so easily explained in the guide and in the calculator IT EVEN SAYS IT THERE IN THE 5/3/1 CALCULATOR WTF TO DO! DO IT AGAIN!

    READ IT AGAIN
    Thank you so ****ing much mate, i understand it all now.

    I should have understanded it at your first post, sorry, my english is not so good xD, but you explained easy enough to understand it this time. i added the Dave Tates Periodiztation Bible as assistance.

    Will rep you when im able to.

  19. Man he really helped you out a lot. I love when people are able to give full descriptions of exercises and techniques to help others. That's really what the forums are all about

  20. Quote Originally Posted by BeBuff View Post
    Im looking for a workout program that is based on adding size.
    Workout programs are not what determines size. Size is determined by calories, more than anything. You can have any effective workout program, but if you aren't giving your body enough calories to grow you won't grow, but on the other hand, if you give your body enough calories to grow, then any program will add size as long as the overload principle is met.

    The best advice for a balanced overall routine is this: train every muscle fiber type and not just one. Do low reps, high reps and speed reps. Train your lower body both dynamically and maximally. Train your upper body with both high reps and low reps. Stick with compound movements and train antagonistically training each movement twice per week.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  21. Quote Originally Posted by kingk0ng

    Workout programs are not what determines size. Size is determined by calories, more than anything. You can have any effective workout program, but if you aren't giving your body enough calories to grow you won't grow, but on the other hand, if you give your body enough calories to grow, then any program will add size as long as the overload principle is met.

    The best advice for a balanced overall routine is this: train every muscle fiber type and not just one. Do low reps, high reps and speed reps. Train your lower body both dynamically and maximally. Train your upper body with both high reps and low reps. Stick with compound movements and train antagonistically training each movement twice per week.
    We had already covered his caloric surplus in other posts and he has a semi-good diet on a surplus, but thanks for trying to sound cool. And I beg to differ, not only is caloric surplus needed but proper hypertrophy and rest which he needs to learn through a proper building program now his diet is kind of in check.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  22. Quote Originally Posted by Celorza View Post
    We had already covered his caloric surplus in other posts and he has a semi-good diet on a surplus, but thanks for trying to sound cool. And I beg to differ, not only is caloric surplus needed but proper hypertrophy and rest which he needs to learn through a proper building program now his diet is kind of in check.
    My statements covered the ladder. Training each movement two days per week gives plenty of rest and training antagonistically to assure balance. Not sure what your point was in quoting my post but if I wrote something you want to contradict feel free to do so and feel free to back it up.

    And which "hypertrophy" are we in reference to? Sarcoplasmic? Myofibrillar? Both? Etc?
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  23. Quote Originally Posted by Celorza View Post
    Hm , you should read it through again , and also this will help yah layout the whole month cycle if you train 4 days a week (better for size , 3 days a week is more for cutting since you throw in more cardio and more deficit days in calories) :

    http://www.strstd.com/
    Thanks for posting this link i have been looking into 5/3/1 and this lays it all out for you

  24. Quote Originally Posted by kingk0ng

    My statements covered the ladder. Training each movement two days per week gives plenty of rest and training antagonistically to assure balance. Not sure what your point was in quoting my post but if I wrote something you want to contradict feel free to do so and feel free to back it up.

    And which "hypertrophy" are we in reference to? Sarcoplasmic? Myofibrillar? Both? Etc?
    To both, so he gets to enhance pump in one, while also encouraging and tearing both muscle fiber kinds with a pairing of high volume , low volume and explosive workouts which he can adapt into 5/3/1 however I merely laugh and enjoy the wish for you to debate me when you began with a pretty bold statement: "workout programs are not what determines size" certainly not only being or surplus is, he needs to work for it, and he is a beginner , now you mr pro, would you recommend him to jump straight into the hm and have him know what the function of a rest pause, a drop set, hyper stretching of the fascia, add sets, perfect and elect reps are without him even mastering first the main compound lifts and proper assistance work to build strength so he can know his body before engaging in this practices? I mean whole point of what I told him is so he learns this things step by step and doesn't hurt himself. Please keep trying to debate in this...I would enjoy more bold statements as the aforementioned kind.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. Quote Originally Posted by mattys4 View Post
    Thanks for posting this link i have been looking into 5/3/1 and this lays it all out for you
    You're welcome , its pretty useful indeed, saves you the time to calculate it all by yourself.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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