Suggestions for strength/mass routine?

[Jolow]

I haven't really been on any set routine over the past 2 1/2 years. I'm wanting to step it up in the gym and need a good routine to get build mass and get stronger. Any suggestions???


Sent from my DROID X2 using EliteFitness

 

[MikeScott]

Starting strength

 

[the small soldier]

Chad Smith is a powerlifter who developed a really great strength program that works well for begingers, it's called "the Juggernaut method"
Juggernaut jacked: overwhelm your competition and get thick with Elite powerlifter Chad Smith's Juggernaut training Method | Muscle & Fitness | Find Articles

I did this about a year ago and added 30 pounds to my bench, 75 to my squat and 25 to my deadlift.

 

[Jolow]

Awesome ill check it out! Did u follow any diet while doing it?

Sent from my DROID X2 using EliteFitness

 

[midevilironsmasher]

5/3/1 by Jim Wendler is a good one too. Super easy to keep track of your progress. You just can't be stubborn add to much weight to quickly.

 

[Youngncurious]

5x5

 

[joh]

DC training - there is no better for both strength AND size at the same time. You cant be a beginner though but it is an amazing program.

 

[Jolow]

I'm not really a beginner Ive just gotten by with the basic lifts pretty much n being stagnant in what I do. Looking to improve myself. I'm definitely looking into the Juggernaut method n ill check out the DC.

Sent from my DROID X2 using EliteFitness

 

[thecompound]

5x5 plans are nice or look up Layne Norton PHAT, worked amazing for me, very grueling but results come

 

[joh]

5x5 routines are mostly for strength though where there is strength there will be some size.
DC training is both rapid size and eapid strength growth routine.
I blew up on it and picked up a tons of strength. It is no joke.

 

[Jolow]

Thanks for all suggestions guys! I got the e-book of the Juggernaut method n going to give it a try and see how it goes.

Sent from my DROID X2 using EliteFitness

 

[Jolow]

Chad Smith is a powerlifter who developed a really great strength program that works well for begingers, it's called "the Juggernaut method"
Juggernaut jacked: overwhelm your competition and get thick with Elite powerlifter Chad Smith's Juggernaut training Method | Muscle & Fitness | Find Articles

I did this about a year ago and added 30 pounds to my bench, 75 to my squat and 25 to my deadlift.

Hay thanks for the suggestion of this program! Just finishing up my 16th week and have made awesome gains. Max on all 4 main lifts next week or so. Gains over all will be about 180 lbs on all lifts!

Sent from my DROID RAZR using EliteFitness

 

[RickO'Shea]

I would recommend reading Tudor Bompa's Periodization and Methodoligies, and Westside Barbell's Conjigate System. Louie Simmons is a strength
Genius who is recognized as the foremost strength expert in the world and is owner of "The Strongest Gym In The World". And Tudor Bompa is
The godfather of Periodization (exercise planning). Periodization will lay out a very very indepth guide of how to reach your athletic best. This is science. Research backed by hundreds of scientists and executed by thousands of athletes. If you're serious about getting stronger or getting more muscular you will find no better.

 

[Jolow]

I would recommend reading Tudor Bompa's Periodization and Methodoligies, and Westside Barbell's Conjigate System. Louie Simmons is a strength
Genius who is recognized as the foremost strength expert in the world and is owner of "The Strongest Gym In The World". And Tudor Bompa is
The godfather of Periodization (exercise planning). Periodization will lay out a very very indepth guide of how to reach your athletic best. This is science. Research backed by hundreds of scientists and executed by thousands of athletes. If you're serious about getting stronger or getting more muscular you will find no better.

Thanks recommend it. Im going to do the Cube method by Brandon lilly next!!! Excited to get started on it!!!

Sent from my DROID RAZR using EliteFitness