This is THE best routine if you want mass...period

[AlwaysOn]

Follow the 4 day, "Expanded Basics" routine outlined here.

http://hypertrophy-research.com/phpBB/viewtopic.php?t=5


Except replace shrugs with deadlifts. Also replace rows/pulldowns with pullups

 

[AlwaysOn]

By using these principles I gained so much weight so fast people thought I was juicin.

 

[fallingeggs]

By using these principles I gained so much weight so fast people thought I was juicin.

people think i juice on the 5x5

 

[cuthroat]

Looks cool, I might have to give it a try.

So this is the routine you used?

Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Pullups 3x8-10
Deadlifts 3x8-10
Curls 2x8-10


Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15

 

[The Shadow]

...everything works.









........nothing works for long

 

[EL GAUCHO]

...exactly...you'll make gains...then they'll stop....so you move to another programme.
This one lack variety: so I can't see the longevity of it.

 

[BiggT]

LOL.....Fastest way to ruin your credibility is to call a routine THE best.....it just so happens that routine you linked is pretty good, and it is much, much better than what 90% of gym rats do......a 'routine' really is not a routine though, it is a snapshot in time....and there is no 'best' routine, there is an optimal (or as close to optimal as possible) way of training for a given trainee for a temporary period of time......if your big lifts are going up, you're doing okay, all any routine is, is a way of organizing your training to foster progress....when progress stalls, you need to know the underlying theory behind what you are doing, so you can tweak it......changing routines and complete overhaul is the best way to spin your wheels and become frustrated, you need to look at training beyond "days/sets/reps/exercises"....once you see beyond the voo-doo crap, it's really as simple as kepp getting better.

I've been the subject of "He's juicing rumors" since middle school......take 'em as a compliment.

 

[AlwaysOn]

...exactly...you'll make gains...then they'll stop....so you move to another programme.
This one lack variety: so I can't see the longevity of it.

haha, the lack of variety is EXACTLY WHY THE PROGRAM WORKS!!!


Check out the main website, and surf around. its "hypertrophy-research.com" There's all this science stuff that even I don't understand even though i'm a scientist.

But forget about science....i tried the priniciples for myself...and holy cow...

 

[The Shadow]

there is nothing MAGIAL about the exercises Or the rep range.

Stay on it long enough and you WILL plateau if you dont make changes, otherwise we could ALL do 3 sets of "NAMEEXERCISEHERE" and be Coleman size

 

[Twoguns]

Can someone please elaborate on the 5X5. Isn't lifting a bodypart twice a week overtraining? I lift one body part per week? I don't know