Med training vs variable training vs 5x5 variations

5x5 for me has worked more for strength. Variable training in my experience gives more of a mind-muscle connection for muscle size
 
Slow and controlled reps on core lifts was what really had worked for me to gain size.
5 second negatives and explode on the positive.
Finish with a burnout set, and then do isolation exercises right after.
You won’t see immediate results but you will feel the burn
 
Duality29 said:
Slow and controlled reps on core lifts was what really had worked for me to gain size.
5 second negatives and explode on the positive.
Finish with a burnout set, and then do isolation exercises right after.
You won’t see immediate results but you will feel the burn
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This is EXACTLY what I do and believe this is how it should be done. Keeps your muscles under tension for longer, you lift with proper form, and you get a killer pump.

OP, most routines will bring size to you if diet is on point. When I was in college (2008) my diet wasn’t up to par and I’d train 4-5x a week and see very minimal results. Once I started focusing on diet, I found I could train LESS and grow more than I was before. It’s hard to make sudden changes in your life so do it slowly if you need to.

What are you eating right now?
 
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