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

[Cynical Simian]

Check out the thread I'm about to bump.

 

[Shades McCool]

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

It would be tough to squat heavy and deadlift heavy in the same day, but that's just my opinion.

 

[Maks]

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...

There is nothing in this programm or in the principles that is new. I dont know what branch of science you are in, but if you jump to conclusions as fast as that and state your opinion as absolute and enthusiastically like here ... well ... you will notice that people will stop to listen, or listen for entertaining purposes only.
No offense meant.

 

[Bretmj1]

I think the 5x5 hits most body parts in that ruitine as is, good ruitine though. Like it's been said though, if your big lifts are going up then you're working right. I like the 5x5 because it is much more organized with starting weight, and adding weight throughout the weeks. With this hypertrophy ruitine, you're kind of on your own unless you feel like critiqing it and adding in some math!

 

[calitrainman]

Could be just how I'm reading this, but aren't these daily exercise groupings a bit short? Considering that it takes 20sec-45sec per set x3 sets with 2min rest between, your workouts would only be about 24-50min. It just doesn't seem like you'd be at it long enough each day to make fantastic gains from this (especially on the lower end - 24min).

 

[pitbullrocco]

i regularly switch every 2 or 3 weeks between FB (m,w,f) and isolation (m,t,th,f).....this looks interesting.....its good to shock the body with different routines.....looks like a lower/back, then upper/chest split.....i could definitely see a few more exercises in there however.....i may try this for a few weeks

 

[AlwaysOn]

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

You left out what makes this routine unique, the periodization.

 

[AlwaysOn]

I talked to Dan a lot, who owns the website...and he strongly advises AGAINST switching excercises every 4 weeks or so. But you do need to use some sort of periodization as well for a nice progressive load.

Thats where people go wrong...they switch excercies instead of periodizing...in my opinion.

 

[BiggT]

I talked to Dan a lot, who owns the website...and he strongly advises AGAINST switching excercises every 4 weeks or so. But you do need to use some sort of periodization as well for a nice progressive load.

Thats where people go wrong...they switch excercies instead of periodizing...in my opinion.

I agree with this.....my stance is variety out of necessity, never simply for the sake of variety.

 

[pitbullrocco]

10 different people....10 different results

point = stick with what works for you.

yo biggt, what up dog....hey man i'm curious what routine you regularly do.....looks like its working.....