Training for size

I was wondering if this will be a decent routine to train for mass and size. All sets going 6-8 reps, 3-4 sets. I am not sure if this is the best for developing size.

LEGS
Squats
Leg Press
Calf Raise

CHEST
Widegrip Bench
Incline Bench
Dips
Incline Flyes

BACK
Lat Pulldown
Wide-grip Rows
One Arm Rows

SHOULDERS/TRAPS
Seated Dumbell Press
Lateral Raises
Shrugs

BICEPS
Barbell Curl
Seated Hammer Curl
or Concentration Curl

TRICEP
French Press
Rope Pressdown
Bar Pressdown

All sets will be heavy and to failure/almost to failure. How long should I rest between sets?

i don't think it's so much the exercises you are doing that determine how much size you develop ( as long as you have the core in there ...squats, deadlifts, benchpress) as it is your rest between sets and ur nutrition PWO

the only thing i might add would be for bi's go, put in seated incl d.b curls after b.b's

put close grip bench before skulls,

add in bent over b.b rows

Incorporate a Hamstring movement~
Why more volume for chest than other bodyparts?
I would begin with a row/deads on back day.
I would add another delt movement.
Rest should be 30s-1.5 minutes to increase muscle size.

definately do deadlifts on back day.

just one thing....for size you need food. stick to the basics and eat like is your job. 6-8 reps is fine. add some drop set once in a while so you feel the pump. switch everything around such as exercises and days. and if i didnt mention it EAT.
oh yea EAT again.
peace

Quote:

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Originally Posted by gio86

stick to the basics and eat like is your job.

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If you want mass, GIO gave you the best and only advice you need.

HEAVY, BASIC, EAT

I like that-- eat like it is your job. He's right, but eat clean.

You also may be doing to many sets i know i dont grow any at all on sets of 12 sometimes i dont even get sore that way. Picking a muscle group and working it till its sore seems to only help me grow any.

My arms are a major area for me im useually getting a little over two sets to get them to even feel the workout and im getting slow progress but im growing in almost all areas.


Something like this
Arms after a pump im at 14 inches mostly there across my tricepts growing.

Tris
10 x 4 180lbs or 200lbs pulldown bar
10 x 4 160lbs I stopped doing for upper tris
__
40 or so 200lbs upper tris, havent been counting lately ( i need correct names) so i dont sound like a dork

Bicps

3 x 7 50lbs
10 x 4 30lbs till i feel them
Sometime i do more on the board to wear them out.

Legs

3 x 4/5 360lbs Squats on the machine ( i dont need a spotter this way)
Or
3 x 4/5 180lbs one legged till failure

Still i work chest and working on adding more legs workouts.

Twice a week at the gym and i do warm ups over the weekends at home and a few other excersises.