Size Gaining Routine

[Legion Kreinak2]

Okay, 5x5 would be for strength. My lifts all went up a good 30 lbs or so, waist maybe increased an inch or so (but that's because I fuckin' ate so much candy and chocolate) and now I think I need some actual size.

Can anyone design a good routine, or point me to one, geared towards size gain?

 

[DrBones]

The 5x5 is great for size as long as you do all the accessory work as well with sets of 8-10 reps. I think the idea is that the 5 sets of 5 hit mainly the fast twitch fibres.. which of course will increase your strength like crazy, then the accessory work, which is done in the 8-10 rep range concentrates on hypertrophy of your slow twitch fibres... which will make you GROW. You get the best of both worlds.. strength and size... I know thats what I want in a physique... one that can push and pull anything but look damn good at the same time... I'm sure if you look at a few pics of needsize, you'll have your proof that the system works.. he's a living, breathing proof that the system works...

 

[needsize]

The 5x5 is great for size as long as you do all the accessory work as well with sets of 8-10 reps. I think the idea is that the 5 sets of 5 hit mainly the fast twitch fibres.. which of course will increase your strength like crazy, then the accessory work, which is done in the 8-10 rep range concentrates on hypertrophy of your slow twitch fibres... which will make you GROW. You get the best of both worlds.. strength and size... I know thats what I want in a physique... one that can push and pull anything but look damn good at the same time... I'm sure if you look at a few pics of needsize, you'll have your proof that the system works.. he's a living, breathing proof that the system works...

Thanks bro, thats nice feedback to hear. You are right on though with what you said about the program, the key to gaining size along with the strength is to make sure you're doing the other sets in the 8-10 rep range

 

[bignate73]

then the accessory work, which is done in the 8-10 rep range concentrates on hypertrophy of your slow twitch fibres... which will make you GROW.

more correctly.

intermediate fibers. slow twitch dont tend to hypertrophy much. the higher rep range can also increase SR hypertrophy, increase capillarization etc. overall growth, not specifically fiber growth.

peace.

 

[DrBones]

intermediate fibers. slow twitch dont tend to hypertrophy much. the higher rep range can also increase SR hypertrophy, increase capillarization etc. overall growth, not specifically fiber growth.

Outdone again Thanks for clarifying that Bignate...
Got any articles about capillarization increase? Not something I've read much on.. but would definitely be interested in learning more about...

 

[Legion Kreinak2]

I'm falling short on money for food and such again, and school's keeping me out of a job. Will lack of some daily calories stop my gains compeltely? No, right?

I know they may be hindered, but still...

 

[louden_swain]

I'm falling short on money for food and such again, and school's keeping me out of a job. Will lack of some daily calories stop my gains compeltely? No, right?

I know they may be hindered, but still...

Get you parents to purchase extra groceries. You are a growing young man and you need a hell of a lot of food. A George Foreman Grill would suit your needs. Chicken and red meat can be prepared in no time!! Also, feed yourself to the maximum during Thanksgiving and Christmas. Good Luck LK!!

 

[Legion Kreinak2]

Yeah, I should get one of those grills. How much would one set me back?

Oh, yes I plan to do just that on Thanksgiving and X-mas. I'm going to eat like a horse. No, too cliche... I'll eat A HORSE.

 

[louden_swain]

Yeah, I should get one of those grills. How much would one set me back?

Oh, yes I plan to do just that on Thanksgiving and X-mas. I'm going to eat like a horse. No, too cliche... I'll eat A HORSE.

That a boy!

 

[Megamorph]

"I am currently utilizing a program geared more toward OLY lifting/physique building hybrid. I am doing a full body workout three times per week.

Squats-6x6
OR (alternated with)
Power Cleans-6x6
Parallel-grip Chins-200 total reps
Close-grip Dips-200 total reps
plus grip and tibialis work

After three weeks, I will do a 3x3 routine that is only two days per week for two more weeks, so as to allow my newfound abilities to reveal themselves via the increased recovery while still allowing for strength gains.

Then I will start over again with adjusted poundages."

My gains in strength have been excellent and my hypertrophy has increased in days. And no, not inflammation. The time for inflamation has long passed, and soreness no longer reminds me that I am alive.

I never go to failure anymore. It would be a waste of time and effort.