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best program for mass & size gains

best workout for mass & size gains

  • hst

    Votes: 12 13.6%

  • dc

    Votes: 5 5.7%

  • 5x5

    Votes: 51 58.0%

  • nelson montana

    Votes: 4 4.5%

  • others

    Votes: 16 18.2%
  • Total voters
    88
From Zero said:
Different programs work for different people. There are too many variables ...
Click to expand...


Yup.

The only thing I can tell you is what I've tried. HST has good size gains. 5x5 has good size and strength gains.
Plus.....only heard good things on WSB. Similar to a 5x5, but concentrates on strength more.
 
haha, at the moment, EVERYTHING works for me.



so far actually i've found a good warm up set with 70% or so and then 2 heavy work sets are helping out more. this way, i'm able to work the same muscle again quicker - faster recovery time.
 
barracuda25 said:
seems that 5x5 has quite a no of supporters.Btw how many lbs gains expected for a 5x5 cycle(10 week)?
Click to expand...

that depends on how much you eat man. no one can predict that.

anyways, ive been doing DC for the past 2-3 weeks...and i was really skeptical at first. im starting to see some positive changes though in my chest thickness and quads/hamstrings especially. working bodyparts once every 5 days instead of 7 is ingenius! combine that with the extremne stretching, static holds, and rest pause sets, and wallah. we will see friday how much my incline bench has gone up since my last rotation on it...first time repeating the sequence.
 
barracuda25 said:
good 4 u.
Click to expand...

correct me if im wrong...but you did start this thread asking for the best program for mass and size gains. i gave my opinion, and then backed it up from personal experience. oh, and youll gain 7.222 pounds on a 10 week program of 5x5. everyone gains exactly that amount. even if you are anorexic. needsize is just a fucking genius.
 
wats wrong with the attitude?Truely is good 4 u 2 be happy with results on dc training or 5x5 and thks for all feedback.....7.222 lbs on a 10 week cycle of 5x5,thats impressive.Btw I tot u are talking abt dc training? wat if you are gear? will the gains be more?
 
super_rice said:
haha, at the moment, EVERYTHING works for me.



so far actually i've found a good warm up set with 70% or so and then 2 heavy work sets are helping out more. this way, i'm able to work the same muscle again quicker - faster recovery time.
Click to expand...

You're a newbie. Wait till you hit 180+ lbs with 8 or 9 months of training. After that, you'll have to be a bit more selective in what you do to make progress. That first 30 ibs of muscle though, can be obtained with almost any method, if you are training hard and eating enough to gain.
 
athlete0185 said:


correct me if im wrong...but you did start this thread asking for the best program for mass and size gains. i gave my opinion, and then backed it up from personal experience. oh, and youll gain 7.222 pounds on a 10 week program of 5x5. everyone gains exactly that amount. even if you are anorexic. needsize is just a fucking genius.
Click to expand...


wtf?

I'd have to disagree with this.

Your saying every single person will gain 7.222 pounds using the 5x5 no matter what.....mmmkay. Hope you were being saracastic.
 
DC training FTW
 
The one you can stick to whilst giving 100% effort


Really, any program is 100% better than none, and I'd say without hesitation you will get 80% of any benefit there is to be gotten from lifting with any (decent) program you can adhere to for long enough if you are eating correctly.

The only constant I would say is that you HAVE to have all the big compound lifts covered, where your joints allow it.

You can leg press if you have a knee condition that doesn't allow for squats, but:

BB curl = no substitute for chin ups
Pec deck = no substitute for B.P or Cable chest press
etc.
 
5/3/1 and DC have helped me gain weight and get stronger. I have to run a lot but over the last 6 months I added 12-14lbs and a lot stronger.
 
There are probably limits to the hypertrophy any one program will provide. Your body will adapt to that program which will cause hypertrophy to cease. A multi-stimulus series will probably lead to the maximum possible hypertrophy over long spans of time.

For accute results, I got good results from Heavy Duty. I'm now on a higher volume approach and gaining again.
 
hit every muscle you want two times a week for 4 compound movements in the week with an unlimited amount of isolation movements with 3 sets per exercise with 8-12 reps hitting failure somewhere in that rep range
 
Mike Rashid's overtraining theory. Great results. More of a volume training with weight as heavy as you can go,


Sent from my iPhone using Tapatalk
 
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