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Training for size


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#26 bossman523

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Posted 06 January 2014 - 09:43 AM

i do a simple a/b push/pull split. keep it real simple and am usually able to get in the gym 4 times a week and do everything twice, altho the 2nd time around i usually freelance more and throw in some different exercises/rep ranges.

#27 kris90

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Posted 06 January 2014 - 12:25 PM

When you guys work in the higher rep range and are looking to gain size, do you eat a high carb diet? I've always been a low-carb kind of guy (I put on fat easily, but I lose mass quickly), but I feel with this sort of training my need for carbs would rise since we are using the Glycolytic energy system.

#28 oddman09

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Posted 06 January 2014 - 12:42 PM

When you guys work in the higher rep range and are looking to gain size, do you eat a high carb diet? I've always been a low-carb kind of guy (I put on fat easily, but I lose mass quickly), but I feel with this sort of training my need for carbs would rise since we are using the Glycolytic energy system.


Im not the kind of guy that is afraid of carbs, carbs dont make you fat. I just make sure my protein intake is withing range first, then fill the rest of my calories ( wheather its below, at or above maintance) with carb sources.

#29 dANIMAL11

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Posted 06 January 2014 - 12:55 PM

I have been doing a 5 day split for the last year. It's been good to me. I would change up reps/sets often. Even within a workout I would hit everything from low rep power to high reps, and various drop sets, elevator sets, NOS Style sets, etc etc.

I believe that quality, fence hard muscle comes from stimulating both strength/power as well as high volume, and endurance. Rather than just going purely for size...I like the way mature, solid dense muscle looks and feels.

I have now switched to a 2x week push/pull, legs, delts/arms, legs split. I hit heavy low rep for more sets early in the week, then serious volume later.

More than anything I feel the most gains are made when you force the body to adapt to change.

Edited by Daniel11, 06 January 2014 - 01:00 PM.

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#30 Madbrah

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Posted 08 January 2014 - 02:43 PM

Im a believer in PHAT now. Never progressed so much in a single workout routine. Layne knows his stuff.

#31 lildutchy

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Posted 08 January 2014 - 07:55 PM

Old school style, short rest periods 45-90 seconds beyween sets and pyramid your weights up from 12-15 reps down to 4-6. 4-5 sets per exercise, lots of volume. Failure all sets, PUMP IT UP YA!!
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#32 biggiesmallz

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Posted 09 January 2014 - 01:36 AM

O, hai! Training for size;



Eat a boatload of good, fresh food, shit, sleep, repeat
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#33 lildutchy

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Posted 09 January 2014 - 07:25 PM

BIG PROPS biggiesmallz on that 1!!
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#34 ord11b

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Posted 27 January 2014 - 01:28 AM

Right now I'm doing alternating between week a and b

A: heavy chest/back, heavy lower, heavy shoulders/arms, and then repeat each day with higher rep (12-20) (so 6 days total)

B: 5 day split working in 8-12 range (chest, back, legs, shoulders, arms) each day starts with a 5x5 compound lift before going into the hypertrophy range

Just kinda made this up and started it a few weeks ago. Not sure how it will work out but I really like the variety of lifts I'm getting with it

#35 wsaucer

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Posted 27 January 2014 - 08:38 AM

If you guys look at Layne Norton's PHAT Routine, that might answer your questions and aid you along your quest of gaining mass/strength

#36 srootone

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Posted 27 January 2014 - 10:22 AM

Rolling a grape fruit along your muscular body helps with the gainz too. See Kei's other video for reference/instructions. :yodawg:

Don't forget the only person standing in your way is YOU.....

Previous Cycles:
-SD bridge Katanadrol 2.0-

-epi solo-
45/45/45
http://www.anabolicm...d-epistane.html

-stano/mecha/epi stack-
Stano 1,050/1,050/1,050/0/0
Mecha 0/125/150/150/150
Epi 30/45/60/75/75
http://www.prohormon...hred-stack-log/


#37 kris90

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Posted 27 January 2014 - 10:55 AM

You guys should also look into NOS (Neurological Overload Sets). It's kind of just a fancy term for dropsets, but basically you take a moderately heavy weight and go for 8 clean reps. Then you immediately strip some weight off and do another 6-8, and keep repeating 4x. Use slow tempo (4-0-1-0) to maximize Time Under Tension. Just tried my entire Chest workout using this today and it was pretty awesome!

#38 bradray

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Posted 27 January 2014 - 06:55 PM

^^^^^^^^^^^^^^ I do that on days when i just do not feel very energetic and end up getting a great workout
or i will do it on the fourth set and keep dropping until i can't get at least 8 reps

#39 B i o

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Posted 28 January 2014 - 09:30 AM

I alread tried drop set ..m dunno .. i think it was better for definition than for mass

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#40 srootone

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Posted 28 January 2014 - 05:48 PM

I alread tried drop set ..m dunno .. i think it was better for definition than for mass

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For mass its best to apply the time under tension principle with progressive overload. (that's how I roll) This way the drop sets will be effective. Well, that and being in a caloric surplus.

Don't forget the only person standing in your way is YOU.....

Previous Cycles:
-SD bridge Katanadrol 2.0-

-epi solo-
45/45/45
http://www.anabolicm...d-epistane.html

-stano/mecha/epi stack-
Stano 1,050/1,050/1,050/0/0
Mecha 0/125/150/150/150
Epi 30/45/60/75/75
http://www.prohormon...hred-stack-log/


#41 TheAce

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Posted 28 January 2014 - 05:52 PM

am I the only one who thinks it doesn't matter how many reps you do as long as you tear the muscle? Maybe Im doin it wrong but ever since I quit counting reps and following set programs Ive made the best gains
<

#42 B i o

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Posted 28 January 2014 - 07:43 PM

am I the only one who thinks it doesn't matter how many reps you do as long as you tear the muscle? Maybe Im doin it wrong but ever since I quit counting reps and following set programs Ive made the best gains


Do u count sets at least?

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#43 srootone

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Posted 28 January 2014 - 08:07 PM

am I the only one who thinks it doesn't matter how many reps you do as long as you tear the muscle? Maybe Im doin it wrong but ever since I quit counting reps and following set programs Ive made the best gains




I think the same as well. Traditional its 8-12 reps for bodybuilding. Ol school pin style lifting is heavy with high reps to grow. Pump the blood into the muscle.


Even if you work out like a power lifter, if your volume is enough, you'll grow muscle.



Tis what I like about fitness. More then one way to get to your goal. :fukinskanks:





Or as my high estrogen bitch of a spotter friend would say......."It's all about balls bro. Just workout with balls and you'll grow."

Don't forget the only person standing in your way is YOU.....

Previous Cycles:
-SD bridge Katanadrol 2.0-

-epi solo-
45/45/45
http://www.anabolicm...d-epistane.html

-stano/mecha/epi stack-
Stano 1,050/1,050/1,050/0/0
Mecha 0/125/150/150/150
Epi 30/45/60/75/75
http://www.prohormon...hred-stack-log/


#44 srootone

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Posted 28 January 2014 - 08:08 PM

ballz!!

Don't forget the only person standing in your way is YOU.....

Previous Cycles:
-SD bridge Katanadrol 2.0-

-epi solo-
45/45/45
http://www.anabolicm...d-epistane.html

-stano/mecha/epi stack-
Stano 1,050/1,050/1,050/0/0
Mecha 0/125/150/150/150
Epi 30/45/60/75/75
http://www.prohormon...hred-stack-log/


#45 TheAce

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Posted 28 January 2014 - 09:55 PM

Do u count sets at least?

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usually around 8 pyramid the weight and reps. the numbers are a guideline if you dont get there o well if you get there and can do more than rep em out till failure
for example : 20 , 15 , 10 , 8 , 3-5 , 8 , 10-15 , 20 start light work down to heavy and back up to light
<

#46 hellsgatekeeper

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Posted 29 January 2014 - 10:03 PM

I think the same as well. Traditional its 8-12 reps for bodybuilding. Ol school pin style lifting is heavy with high reps to grow. Pump the blood into the muscle.


Even if you work out like a power lifter, if your volume is enough, you'll grow muscle.



Tis what I like about fitness. More then one way to get to your goal. :fukinskanks:





Or as my high estrogen bitch of a spotter friend would say......."It's all about balls bro. Just workout with balls and you'll grow."


Pin test, balls now irrelevant.

#47 swim21

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Posted 01 February 2014 - 12:05 AM

Wish this worked for me. The ONLY way I look fuller and bigger and actually get bigger is heavy lifting (6-8 reps or less). I tried 10-15 rep ranges for a few months and looked small as hell and made virtually no gains even going to failure, drop sets, super sets, etc

#48 Muscle-Addict83

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Posted 01 February 2014 - 09:12 AM

Wish this worked for me. The ONLY way I look fuller and bigger and actually get bigger is heavy lifting (6-8 reps or less). I tried 10-15 rep ranges for a few months and looked small as hell and made virtually no gains even going to failure, drop sets, super sets, etc



With higher rep sets, I think the key is decreasing the rest period and not going to failure on every set. That way you get cumulative fatigue. These are the two ways I've found I grow: heavy weight taken to complete failure in the 6-10 rep range and lighter weight with short rest periods building up to a set taken to failure after several consecutive non-failure sets at rep ranges of 10-15.

#49 Treasure86

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Posted 08 March 2014 - 01:35 PM

Do you volume training guys ever do partial ROMs? It's something I have been looking in to because of my joints and back aches.

#50 hewhoisripped

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Posted 08 March 2014 - 03:02 PM

Do you volume training guys ever do partial ROMs? It's something I have been looking in to because of my joints and back aches.


Lower weight full ROM > heavy partial ROM. You want to fully stretch and contract the muscle.
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