Proper Routine for gaining mass

[GrandMaster]

may be a stupid question.
i know diet is the most important.....
but when working out, whats the best routine to ultimatly have one GAIN mass?

5x5?
pyramid??...

 

[alex2678]

All routines work for a period of time and then stop working. You're body will adapt to everything and try to maintain it's current size as much as it can. Whatever program you try just has to revolve around basic progressive resistance. Always try to do either an extra rep with the same weight as you did last time or more weight for the same number of reps. Over time you'll get bigger regardless of the training protocol.

 

[GrandMaster]

thanks man

 

[Lifterforlife]

Compound exercises, heavy weight, rep range of 5-9. Forget any isolation stuff, develope the full muscle belly with compound movements.

Eat, rest, repeat.

 

[Ghede]

Compound exercises, heavy weight, rep range of 5-9. Forget any isolation stuff, develope the full muscle belly with compound movements.

Eat, rest, repeat.

Excellent recipe...

 

[thelion2005]

may be a stupid question.
i know diet is the most important.....
but when working out, whats the best routine to ultimatly have one GAIN mass?

5x5?
pyramid??...

That debate goes on forever.

In my experience, diet proceeds exercise. Obviously you have to consume more lean protein and slow carbs to gain weight. 500- 750 cals perday.

Then comes recovery. You must keep daily and weekly recovery in the plan ... actually build it in.

For exercise ... I think compound basics done in a split are best. Two exercises per major body part, one per minor.

Pyramid the weights as you go from 8-4 over 4-5 sets. My fav split is push/legs&abs/pull/rest/repeat/rest/rest

 

[GrandMaster]

Compound exercises, heavy weight, rep range of 5-9. Forget any isolation stuff, develope the full muscle belly with compound movements.

Eat, rest, repeat.

5-9 reps for mass
should the 8/9th rep be a struggle? not intense, but just enough in you to get the weight to full extention?

 

[Lifterforlife]

5-9 reps for mass
should the 8/9th rep be a struggle? not intense, but just enough in you to get the weight to full extention?

You should have a heavy enough weight that by the 6th rep, the bulk of the fast twitch fibers in the muscle you are working are "engaged". By the 7th through 9th rep, it should be progressively hard, the last reps a nice "struggle". If you cannot get 9 reps, no sweat, this is the range shown to promote most hypertrophy. 6 is a good range as mentioned though.

 

[Ghede]

You should have a heavy enough weight that by the 6th rep, the bulk of the fast twitch fibers in the muscle you are working are "engaged". By the 7th through 9th rep, it should be progressively hard, the last reps a nice "struggle". If you cannot get 9 reps, no sweat, this is the range shown to promote most hypertrophy. 6 is a good range as mentioned though.

Progressive resistance + submaximal effort: muscular hypertrophy.


'Bingo'

 

[GrandMaster]

u guys r fuckin' me up with your big muscleman words


and ppl say big jocks are brain dead!
lol