Need a great workout log to gain size!!

[tbjake34]

Ok so I am looking for a new routine for me to try. I want to put on some good size and i want to be able to work more than 1 body part a day. If you could tell me some good routines you have done that would be great.

Thanks, Jake

[kyjelly]

I do a 3 day split

Monday-Chest/tris/shoulders

Wensday-Back/bis/traps

Friday-Lower body

Keeping the weight heavy between 6-8 reps every set.

[SwoleCat]

Also don't forget the most important part of attaining size and muscularity...

NUTRITION.

~SC~

[JohnboyF]

I would say the 5x5 workout with a good diet Size and Strength

[chest6]

Also don't forget the most important part of attaining size and muscularity...

NUTRITION.

~SC~

Yep...overlooked 98% of the time I would say. People are very quick to say a routine doesn't work when their nutrition is non-existent

[BIG_T_MC06]

4 day split:

day 1: delts and tris
day 2: quads and hams
day3: rest
day 4: back and traps
day 5: chest, bis and forearms

Try a type HIT training, pick 2-4 exercises per bodypart (perform main mass builders first, then 1 or 2 isolation exercises). I then do one warm up set of 15 reps with a relativly easy weight followed by 2 work sets to all out failure around 7-12 reps. Go beyond failure using forced reps, rest pause, drop sets, negative and partials. I always do a drop set on the last set of the workout for each bodypart, in addition to any i have previously done.

The idea behind this workout style is to recruit as many muscle fibres as possible, not to shift lots of weight. Form is everything when training HIT

Example Biceps workout:

Standing 21's
1 x 15
2 x failure +

Preacher curl
1 x 15
2 x failure +

Machine Curl
1 x 15
2 x failure +
(triple drop set on the last work set)

Hope this helped

T