Best style to add mass.

[Defkid]

Hey guys and girls. Im currently going into a bulking stage and am wondering if my training pattern is gunna help me. I have alway trained one muscle a day, im 79kg at the mo and working on at least getting to 85kg, Iv got my diet sorted and that's fine but just wondering if the split back/bi chest/tri etc is the way to go???

If so what sort of number of routines should I be doing for each muscle group?? also maybe the german volume training be a good idea? any info be awesome!

Cheers

[Pseudonym]

I've never tried GVT as a full routine, but I've had good results with volume training specific muscle groups. For instance, I totally credit the volume stuff for bringing my lagging delts up to speed. :nod:

[chaos]

I've never tried GVT as a full routine, but I've had good results with volume training specific muscle groups. For instance, I totally credit the volume stuff for bringing my lagging delts up to speed. :nod:

Credit the volume not the juice?

I have had pretty good luck doing a compound movement first, heavy and hard, then the rest of the workout volume style.

[Rookie]

I've never tried GVT as a full routine, but I've had good results with volume training specific muscle groups. For instance, I totally credit the volume stuff for bringing my lagging delts up to speed. :nod:

Credit the volume not the juice?

I have had pretty good luck doing a compound movement first, heavy and hard, then the rest of the workout volume style.

+1! :nod: I did that sort of style of training when I started out last year, very quick gains! Powerbuilding is the way to go imo.. You'll find though as time goes on that you require different stimuli for muscle growth.

Volume was good, but now I find I've responded better to moderate volume and high intensity training (dropsets, rest pause, negatives- from time to time)

[Sifo-Dyas]

I've never tried GVT as a full routine, but I've had good results with volume training specific muscle groups. For instance, I totally credit the volume stuff for bringing my lagging delts up to speed. :nod:

Credit the volume not the juice?

I have had pretty good luck doing a compound movement first, heavy and hard, then the rest of the workout volume style.

You can stick as much gear i as you like and it will not do anything without the effective style of training to stimulate growth.

"Juice" does not make you grow. It gives you the ability to train harder and recover faster. So if anything you actually have to train harder if you are on gear than if you are not.

For mass, train heavy and hard and always try and push yourself beyond the limitations of the previous session.

[Rookie]

For mass, train heavy and hard and always try and push yourself beyond the limitations of the previous session.

:nod: +1! Like Dorian said you're always trying to push harder than last time!

That's why I like negatives/rest pauses/dropsets from time to time to really ramp up the intensity and fatigue/exhaust the muscle

[Chemo]

"Juice" does not make you grow. It gives you the ability to train harder and recover faster. So if anything you actually have to train harder if you are on gear than if you are not.

+1 Life lessons from Sifo. I'd add that shit to my favorite quotes on FB if it wasnt so dodge lol.

What would be the point if your not even pushing your own natural boundaries. I can think of a good example :twisted:

Im not saying it though lol

Defkid: The best program for you is the one your not on

In other words everything works for a while but your gonna need to overload on one or more elements of your training and in a variety of ways of reaching failure.

Personally I don't respond well to that linear type progression of add some load every week or add a rep every week. I dont really think I was built for lifting lol. I use pyramids and drop sets or change the exercises often. A great idea I got of NZBB was to change up some of the main lifts like bench to floor press, deads to rack pulls and squats to box squats. Worked a treat.

I do like GVT for short term bouts though mmmmm mmmmmmmmmmm DOMS.

[Defkid]

I think the GVT sounds awesome. but i really need to write up a good program and stick to it, with so much talk of whats good and whats not i constanly change my workouts!! i mean i stick the usuals, bench, squats etc but forever im changing dumbells , barbells , cables..

[Pseudonym]

Credit the volume not the juice?

See the "natural bodybuilder" tag under my name? I'm pretty sure I can credit the volume. :wink:

[funkyfly]

Maybe do some research into body types, find out which sort you are and taylor your workouts and diet to suit.

Ectomorph, Mesomorph or Endomorph.

[olympia]

What Sifo said. You should always be trying to beat your previous workouts by at least a couple of reps or by adding weight. I try that attitude with everything in my life, even when im pounding the mrs. Two more pumps each time. Im up to 12 pumps rest/pause

[Specter]

Just eat a box of weetbix everyday...get plenty of mass that way..

[Mantis]

What Sifo said. You should always be trying to beat your previous workouts by at least a couple of reps or by adding weight.

I try that attitude with everything in my life, even when im pounding the mrs. Two more pumps each time.

Im up to 12 pumps rest/pause

Hope you vary the positions from time to time aswell - I've had some good results this way. Rest pause has worked well for me in this department also!

[Gym rat]

If your are ectomorph it takes a while to build mass and do lots of heavy training with reps ranging in the 6-8 rep range plus I would not spend money on buying mass gainers and most gainers that are out there are expensive also over priced as well.Just eats lots of good food and train hard.

[jimjim83]

If your are ectomorph it takes a while to build mass and do lots of heavy training with reps ranging in the 6-8 rep range plus I would not spend money on buying mass gainers and most gainers that are out there are expensive also over priced as well.Just eats lots of good food and train hard.

Go to youtube and search gymrat the movie, He really knows what hes talking about

GYMRAT BIBY

[bob26]

why not try

day on

day off

day on

day off

day on

day off

Remembering that your growing happens outside of the gym... ie sleeping / resting.

On a training day do full body, compounds only (no preacher curls or chest flys :pfft: ) . hard & heavy. Till you feel like you are going to puke (stop just before that though).

On a day off eat like a horse.

Just my 2c or 10c rather.

[Defkid]

oh mass gainers def wouldn't waste my money on that! fucken pointless. Iv just stepped up my diet (ie force feeding) loads of dairy, and eating every 2-3 hours now iv started it actually quite easy, and just going as heavy as i can without throwing form..also iv made legs my favourite workout and it's helping alot...

[Russ]

legs drive growth and deadlifts. lots of deadlkifts

[Shutupandsquat]

I suggest you just take one style of training and stick to that for a few months. Even if your gains are good, change styles again for a couple of weeks and then go back to the old one. Different bodies react to different things.

[funkyfly]

If your are ectomorph it takes a while to build mass and do lots of heavy training with reps ranging in the 6-8 rep range plus I would not spend money on buying mass gainers and most gainers that are out there are expensive also over priced as well.Just eats lots of good food and train hard.

Ive read that Ectomorphs respond well to pyrimid training, 10, 8, 6, all as heavy as you can go.

Im just wonding what your thoughts are on this in relation to legs? Esp squats where the common thought seems to be reps in the 8-15 range and do approx 5 sets.

Thanks

[crazyfacials]

Doggy style!!! Sorry I've been itching to use that

[Optimass]

If your are ectomorph it takes a while to build mass and do lots of heavy training with reps ranging in the 6-8 rep range plus I would not spend money on buying mass gainers and most gainers that are out there are expensive also over priced as well.Just eats lots of good food and train hard.

Ive read that Ectomorphs respond well to pyrimid training, 10, 8, 6, all as heavy as you can go.

Im just wonding what your thoughts are on this in relation to legs? Esp squats where the common thought seems to be reps in the 8-15 range and do approx 5 sets.

Thanks

I'd almost always use lower reps sets, heavier but add in more exercises to get the volume. Compounds are key for hardgainers - no point in trying to condition shape when you muscle is slow to thicken genetically. High reps is going to burn more calories IMO - ectomorphs already have a fast metabolism.

Ectomorphic = EAT more + train less

V V V V V V V

Mesomorphic = please your self

^ ^ ^ ^ ^ ^ ^ ^ ^

Endomorphic = EAT less + train more

...............................................................

Powermorphic = EAT MORE + TRAIN MORE + EAT MORE \:D/

[legacy]

I'd agree about hitting legs hard to help build overall mass. Hitting legs hard will release HGH. Stick to the compounds/basics. I'm using 8-12 reps and 3 sets per exercise which is working well for me (ectomorph). Only training 4 days a week,two days on,rest day,two days on, two days off. Gained 11kg in the last 4months on this style program. Plenty of food, protein, plenty of water, plenty of rest ( and some creatine if you got the money).

[jimjim83]

Powermorphic = EAT MORE + TRAIN MORE + EAT MORE \:D/

f*ck yeah

[maassive]

hey dude - as always there is a host of fantastic advice in here.

I'll add my 2c here with the caveat that I'm no where near as experienced as epics like sifo, but i did put on some pretty good size - and before juice.

The thing that helped me the most was doing little tricks like adding 10mls of olive oil to rice, and remember you can boost your insulin with a glass of fruit juice before meals.

I have since started using "the perfect diet tracker" software. it was $30 with a free trial period too. there are others including fitday.com which is free. The cool thing about this is it teaches you to set a calorie target per day and keeps you motivated to hit it every day. This also takes the guess work out of it.