Hey, I'v been leftin' for almost 4 months, i had a good gain but not great, my friends who started with me had a great gains, and he get really bigger, I mean noticeable size on.
so i have a great meal plan, and supplements i bought serious mass, creatine, BCAA, HydroWhey, multivitamin.
but i think my workout routine isn't good, i used to train 5-6 day's a weak, but i just realized thats just overtraining, and i can't handle it, so i did some researches and i came with those workouts routine, but i want the best one for me, and i just one to put size i don't really care about strength, i want to get bigger, and get the maximum results, so what is the best for me.
Dougs 4 Day Split : http://www.muscleandstrength.com/wor...t-workout.html
SS : http://forum.bodybuilding.com/showthread.php?t=998224
5x5 Madcow : http://madcow.wackyhq.com/geocities/...Linear_5x5.htm
WS4SB III : http://www.defrancostraining.com/art...rds-part3.html
or other one you suggest ?
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04-16-2011, 10:18 AM #1
- Join Date: Jun 2009
- Location: Qatif, Eastern Region, Saudi Arabia
- Age: 31
- Posts: 163
- Rep Power: 0
Dougs 4 Day Split vs SS vs 5x5 Madcow vs WS4SB III ? "I'll REP''
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04-16-2011, 10:37 AM #2
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04-16-2011, 10:40 AM #3
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04-16-2011, 10:41 AM #4
do mrb1gs routine
http://forum.bodybuilding.com/showth...hp?t=133659211
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04-16-2011, 10:45 AM #5
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04-16-2011, 11:01 AM #6
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04-16-2011, 11:40 AM #7
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04-16-2011, 11:41 AM #8
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04-16-2011, 12:01 PM #9
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04-16-2011, 12:11 PM #10
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04-16-2011, 12:29 PM #11
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04-16-2011, 12:34 PM #12
SS works your entire body. If you want to focus specifically on some specific muscle like rear delts, you're wasting your time. It's like trying to paint your house before you've laid the foundation, you would be better off just putting a few pounds of mass on your shoulders before you started worrying about specific heads of muscles.
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04-16-2011, 12:50 PM #13
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04-16-2011, 01:02 PM #14
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04-16-2011, 03:39 PM #15
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04-16-2011, 03:43 PM #16
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04-16-2011, 03:53 PM #17
Try Max-OT.
http://www.freedomfly.net/Documents/MAX-OT.pdf
This link includes routines and much more about size and strength that come with this program.
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05-01-2011, 05:22 AM #18
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05-01-2011, 05:35 AM #19
Holy f*cking sh!t, just do SS. You aren't ready for Madcow's because longer linear progression wouldn't make sense in the slightest.
DO SSFounder and CEO of Quick Cup, LLC.
thephilanthrocapitalist.com
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."
Arnold Schwarzenegger
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05-01-2011, 05:40 AM #20
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05-01-2011, 06:08 AM #21
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05-01-2011, 06:16 AM #22
- Join Date: Oct 2010
- Location: Queensland, Australia
- Age: 31
- Posts: 364
- Rep Power: 344
OP, look at Layne Norton's routine (what i use atm) -
http://www.simplyshredded.com/mega-f...ated-2011.html
Incorporates 2 days of strength/power training (upper/lower split) with 3 days of hypertrophy training, so it's a 5 day split.
You need strength if you want to get bigger but you need to train for hypertrophy if you want more size, so this incorporates both these philosophies into the routine and it's tailored by a natural BBer not an anabolic routine.
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05-01-2011, 06:24 AM #23
No.
Do Starting Strength for as long as you physically can. If you plateau, reduce weight, cut any accessory exercises (if you added any), eat more and sleep more. Keep doing this until it's physically impossible to increase the weight THEN you can consider another program which ideally would be a 5x5. Madcows would be a good choose although there are many other options.
/thread
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