best workout for size?

**gege2003** · 01-01-2016, 09:49 AM

what you guys think? i am 5.9(80kg on low carb) 17-18%bodyfat,and i will do 700mg of test prop weekly. i will eat 1000kcal surplus(hope don't get fat). i have done this before and the first time i messed up a bit i was scared to eat and trained like shit. So i need advice.

HIT? HIGH VOLUME? BOTH? i can workout daily if is mandatory. i have almost 2 years of training under my belt.

**marcus300** · 01-01-2016, 10:16 AM

you need to sort your diet out to feed new tissue growth,

you need to find a workout style what your body responds best to, this is only achieved by trying many and log the results,

your bf is to high for cycling.

imho true HIT when done properly and you understand exactly what kind of mind control and pain you have to go through is the best for size, thickness and freaky density.

**Trapology** · 01-01-2016, 10:24 AM

like marcus said you need to plan all these things out first
gaining weight normally comes from your diet before anything else, you say you have 1000k surplus but is that 1000k conducive to gaining good weight considering u dont want to get fat?

and its important you do take notice that you BF is too high to be cycling, if you do you run the risk of a very high estrogen conversation and that will cause problems or you

**gege2003** · 01-01-2016, 10:32 AM

Originally Posted by marcus300

you need to sort your diet out to feed new tissue growth,

you need to find a workout style what your body responds best to, this is only achieved by trying many and log the results,

your bf is to high for cycling.

imho true HIT when done properly and you understand exactly what kind of mind control and pain you have to go through is the best for size, thickness and freaky density.

Can you explain hit to me? i read your topic but i don't understand much, what your session look like? 1 set for exercise or what else?

**gege2003** · 01-01-2016, 10:34 AM

Originally Posted by Trapology

like marcus said you need to plan all these things out first
gaining weight normally comes from your diet before anything else, you say you have 1000k surplus but is that 1000k conducive to gaining good weight considering u dont want to get fat?

and its important you do take notice that you BF is too high to be cycling, if you do you run the risk of a very high estrogen conversation and that will cause problems or you

all good kcal, also my Ai is spot on, on my last cycle i was 20%bodyfat no gyno.

**kelkel** · 01-01-2016, 10:38 AM

Originally Posted by gege2003

all good kcal, also my Ai is spot on, on my last cycle i was 20%bodyfat no gyno.

Visit Marcus's Diary in the Lounge and read from page one. It's a great Diary of HIT Training and motivation. When it comes to your AI being spot on, the only way to know is via BW. Gyno is not a real indicator. Some people are simply not prone to it and will never get it no matter what they do.

**NACH3** · 01-01-2016, 11:52 AM

Originally Posted by kelkel

Visit Marcus's Diary in the Lounge and read from page one. It's a great Diary of HIT Training and motivation. When it comes to your AI being spot on, the only way to know is via BW. Gyno is not a real indicator. Some people are simply not prone to it and will never get it no matter what they do.

Everyone & anyone that I've ever seen put the time and discipline into real HIT has been rewarded like nothing before! Including myself! I'll never lift another way again when your body/CNS allows for this assualt and PAIN... & can handle full bore HIT(hit it hard and intense as possible for 6-8wks then learn what a pullback is) it's unrivaled imho!

But as stated read from the beginning and there is no shortage of motivation/inspiration in this thread! Hardcore twisted madmen who love the iron and the pain that comes with!

**73rr** · 01-01-2016, 12:52 PM

Hit is awesome like everyone said! I have gained a good 10 lbs. Since I have started it and definitely kept the bf% at a decent percentage doing HIT.

Learned it here and won't ever go away from it.

Hard part about it for me at least is after a couple months (6 or 7 weeks like nach said) I'm completely out of gas and need to take a week off. I haven't really figured out pullback as nach as mentioned as well.

Try it and see how it works.

**73rr** · 01-01-2016, 12:53 PM

Let me add to my last statement that in that time changing my diet to clean food and not anything that hits my macros had help so much that it's not even funny.

**gege2003** · 01-01-2016, 01:17 PM

i still don't understand couple of princeple.. is one set or multiple set?

**gege2003** · 01-01-2016, 01:20 PM

i read on the thread for example bench press take a weight that you can do 4 rep.. 2 forced rep and after 2 slow negative

after this what you do? another exercise or what? what split you use?

**Trapology** · 01-01-2016, 02:08 PM

Originally Posted by gege2003

i read on the thread for example bench press take a weight that you can do 4 rep.. 2 forced rep and after 2 slow negative

after this what you do? another exercise or what? what split you use?

Theres really no right or wrong way to work out just as long as youre paying equal attention to your body parts
Obviously youre trying to gain size there are basic things you do, like heavy weight and low reps. But outside of that just find things that work for you and do them

I bought arnolds workout book a long time ago, id just read through it before i went to the gym, randomly pick workouts and id go do them and see if i liked them

**NACH3** · 01-01-2016, 05:55 PM

http://forums.steroid.com/anabolic-l...eon%2A%2A.html

Start from pg 1 and everything plus More is in there - a fountain of knowledge! It'll explain what HIT is and its principles along with the mind set! Marcus could make this a book... But one thing don't fool yourself into thinking you can get this overnight... True failure and beyond is more painful than anything you can think of(and no one can just turn that type of training 'on' Persay but I do believe it can be taught!

**ghettoboyd** · 01-01-2016, 06:53 PM

I don't think you should even attempt to utilize HIT at this point in time I don't feel you are ready and if you start a cycle and try to figure it out through trial and error I think you will be disappointed...I think you should use a more traditional strait sets bbing style workout focusing more on your diet right now...I feel you will benefit more from this at this point in time...finding true failure and the intense mind to muscle connection takes time to understand...that said take time to read and learn it and when you are ready you can give it a go...good luck...

**gege2003** · 01-02-2016, 03:26 AM

Originally Posted by ghettoboyd

I don't think you should even attempt to utilize HIT at this point in time I don't feel you are ready and if you start a cycle and try to figure it out through trial and error I think you will be disappointed...I think you should use a more traditional strait sets bbing style workout focusing more on your diet right now...I feel you will benefit more from this at this point in time...finding true failure and the intense mind to muscle connection takes time to understand...that said take time to read and learn it and when you are ready you can give it a go...good luck...

i was thinking the same,thank you.

**gege2003** · 01-02-2016, 05:10 AM

i was thinking about this.. so i shouldn't it failure at all or maybe doing 4x8 on the last set drop set for every exercise.

**marcus300** · 01-02-2016, 05:40 AM

Originally Posted by gege2003

i still don't understand couple of princeple.. is one set or multiple set?

Read the whole thread, don't just read one or two posts, you need to read the whole thread from page one and yes it will take a few weeks to read but everything you need to know and are asking is within this thread. The thread creates beasts and freaks so things take time and my advice is to read it and educate yourself on HIT.

HIT may not be for you, who knows unless you try it but its not something you can do in your next workout its a learning things over time and trying to open your mind and body to take the torture to produce serious growth, all you can do is read about it and understand what it takers and then implement it and see for yourself

**novastepp** · 01-02-2016, 02:51 PM

Originally Posted by gege2003

i was thinking about this.. so i shouldn't it failure at all or maybe doing 4x8 on the last set drop set for every exercise.

I started doing HIT last year and every time I thought I had it figured out, I had to change things. My body was learning, and I was growing, and about the time I had many movements down and was ready to progress to beyond failure, I had to pull back because I was aching, lethargic, and tired even before workouts.

It isn't easy, but it works. I would recommend using a traditional bodybuilding workout until you hit plateaus, during the time you can read Marcus's HIT dungeon. Then take a rest week, and come back, reacclimate and give HIT a shot.

Size is all relative and if you find a routine that works for you, STICK WITH IT. You can change it up when you plateau, but go back to what works for you!

**thelifesquare** · 01-28-2016, 05:05 AM

You need to short your diet plan and break your meal in 4-5 small diets so that you are able to maintain your diet plan and keep yourself fit.

**Swolberham_Lincoln** · 01-30-2016, 08:50 PM

For size, I Make sure the eccentric (muscle lengthening portion) of my lift is slow and exaggerated. The concentric portion, for me does not necessarily matter. Sometimes i life to explode and flex as hard as i can with a lock-out, other times i like to have a slow concentric portion to increase my time under tension. As previously stated nutrition is key as well. Your macro-nutrients must be at a level that will allow you to grow.

**bigjohnny1** · 02-12-2016, 07:39 PM

Do Deadlifts, Squats and Bench. DONE!

**45lb** · 02-13-2016, 09:05 PM

Originally Posted by bigjohnny1

Do Deadlifts, Squats and Bench. DONE!

Yes. And personally, I like to switch it up (periodization). One day I'll go heavy, another day high reps, another day focus on eccentric.

**bigdil511** · 02-13-2016, 10:21 PM

Originally Posted by 45lb

Yes. And personally, I like to switch it up (periodization). One day I'll go heavy, another day high reps, another day focus on eccentric.

Eccentric ?

**45lb** · 02-14-2016, 03:51 AM

Originally Posted by bigdil511

Eccentric ?

Eccentrics are the downward portion of the exercise, such as lowering the bar to your chest in a bench press.

(vs concentric muscle action, where you contract the muscle, I.E. pushing the weight up in the bench press)

On my eccentric training days, I resist longer all the way down on all my lifts. If I'm doing bicep curls, I'll count 2-3 seconds to lower the weight each rep, focusing on the eccentric movement much more than usual, instead of just trying to do as many reps as I can to break a personal record.

A true eccentric exercise though, is when you have a spotter help you. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically.

You would put more weight on the bar than you can bench, maybe 10% more, then have a spotter assist you lifting the weight up, and you would lower the weight in a controlled manner on the way down yourself. These kind of exercises can help you bust past a plateau in your training, but don't over do them.