Weight Gain Programs

[Gemini]

5x5 Training, German Volume Training or Rest Pause Training?

What is your favorite mass gain program?

[AlbertaBeef]

I had great results with 5X5 last winter. This fall DC all the way for me, too many good results to balk.

[L3]

eat carbs train to faliure

[tiramisu]

Starting Strength did amazing things for me last winter.
I'm trying DC now and getting ready to start eating again through till new years.

[GYMBRAT]

Mike Mentzer's style training worked well for me through my sticking points when I was younger, then I adapted Dorian Yates's " Blood and Guts" style training split for another favorite of mine....

.....both their philosophies were that less in more and to avoid the dreaded over training!!

[St]

Mike Mentzer's style training worked well for me through my sticking points when I was younger, then I adapted Dorian Yates's " Blood and Guts" style training split for another favorite of mine....

.....both their philosophies were that less in more and to avoid the dreaded over training!!


I Love the Yates style best,have his book in my hands at this moment.

[GYMBRAT]

I Love the Yates style best,have his book in my hands at this moment.

Same here ST, it does the body good, I cycle his training every 3 mths or so to shock the body...seems to work for me anyways

[macka]

Don't forget when you are training hard like that, you need a lot more good calories. Without eating right, gaining lean weight is an exercise futility. For exercise though I think any of them are good, as long as it works for you.

[Avitoholis]

For exercise though I think any of them are good, as long as it works for you.

Well said macka.

And personally I have been having wonderful results with DC training for several months.

[faller]

I've done all of the above. Does the body good to change things up especially if you just stick with the compounds, you have to get a bit creative to keep things interesting. Doing full body for 2 more weeks than switching to Cluster training. Probably 5x5 after that, we'll see.

[Ritch]

Yates style all the way. 2 sets of 3 exercises is my mainstay with nice 3 minute breaks to allow full recovery.

[Gemini]

Yates style all the way. 2 sets of 3 exercises is my mainstay with nice 3 minute breaks to allow full recovery.

2 sets of 3 exercises?, Isn't Yates style, 2 or 1 warmup set than one full out 8-10 reps set. He also does more than 3 exercises. Usually about 6-8 per body part. Does anyone have his routine in excel or something?

[AlbertaBeef]

This is the one I'm currently doing

MONDAY: DAY 1 -- Chest and Biceps

Chest:
Flat barbell bench presses 4 sets
Incline dumbbell presses 3
Machine presses 2
Cable crossovers 2
Pec-deck or Bell flys 2

Biceps:
Incline alternate dumbbell curls 4 sets
Standing cambered-bar or straight-bar curls 3
Close grip preacher curls 2
Hammer curls 2
Abs, cable crunches. 4

TUESDAY: DAY 2 -- Back and Traps

Back:
Dumbbell pullovers 2 sets
Back Wide-grip pull downs front 2
Underhand Close-grip pull downs 3
Bent barbell rows 4
Dead lifts 2
Seated cable rows or 1 arm rows 2

Traps:
Dumbbell shrugs 2

Calves:
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2


WEDNESDAY: Day off, No weight training. One hour of
cardio.


THURSDAY: DAY 3 -- Delts and Triceps

Delts:
Dumbbell or cable side laterals 3 sets
Seated rear-delt machine 3
Seated front presses I use the smith machine 4
Standing upright cambered-bar rows 2

Triceps:
Skull crushers 3
Tricep press downs 3
Two-arm overhead dumbbell extensions 2
Weighted Dips 2

Abs, Standing cable crunches 4

FRIDAY: DAY 4 -- Quads, Hams, Calves

Quads:
Barbell squats 4 sets
Leg presses 3
Hack squats 3
Leg extensions 3

Hams and Calves:
Leg curls 3 sets
Stiff-leg dead lifts 3

Calves:
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2

Dorian Yates on Bodybuilding with his workout Split:

Each exercise should be taken to failure on the final set, with 1 or 2 forced reps if you have a partner or a drop set if your by yourself. The preceding sets are all considered warm up sets; I usually warm up with 50 to 70% of my final set as a guideline.

I perform all of the reps in a slow controlled manner with special emphasis on the negative or lowering portion of the weight.

On this BB cycle, your training is 4 out of every 6 days. If you feel you need more recovery time, just schedule an extra rest day into the cycle so that you are training each body part once every 7 days.

The exercises listed above are very good examples, but feel free to change them. Concentrate on making each set perfect, pushing to failure and beyond on the "final set" only. Do not be tempted to add more sets! Instead, try to set a rep or weight goal for yourself each and every workout, strive to be better each time you go into the gym. After 5/6 weeks of intense training I suggest you take 3 or 4 days away from gym followed by a week or more of moderate training before embarking on another BB cycle.

Maximum Nutrition for Maximum Progress: IMPORTANT!

The best training routine and all the effort in the world will not amount to much if you do not supply your body with the nutrition it needs for recovery and growth. You need sufficient amounts of high quality protein for tissue repair along with carbohydrates and moderate amounts of fat for energy. To calculate your protein requirements I suggest a guideline of one and half grams of protein per pound of body weight e.g. If you weigh 200 pounds, then you would require 300 grams of protein per day. If you do not get an adequate amount of protein recovery time will be lengthened and progress stalled.

The abs, are muscles just like any other and should be worked at most, 2 times per week. You also want to make sure you are training them progressively, working them harder each time.

Use short, hard cardio workouts to increase metabolism, burn fat:
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 24 hours or more than distance running! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Below is a sample an interval workout I use that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).
Warm up at easy pace 2-5 minutes... Perform 30 seconds of hard work (almost as hard as possible)... perform 1 minute of moderate work (recovery time-catch breath)... Repeat this process 6-12 times... Cool down at an easy pace for 2-5 minutes.

Stabilizing blood sugar is the key for removing fat around the waist. You must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off!

To effectively stabilize your blood sugar you must feed your body frequently; like every 3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: Protein, vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.)

I have been doing this for almost 10 weeks while on Palumbo's keto diet. Haven't lost any strength, made a few gains and have gone from about 18% to 10% or less. I'm getting sick of the compliments and attention : )

[Gemini]

thanks man, good post

[warlock]

5x5 Training, German Volume Training or Rest Pause Training?

What is your favorite mass gain program?

GVT + PROTEIN + Hydrochloric acid = meat