best workout routine for size?

[champlemmy]

hi guys i am going to be starting a bulk diet real soon because i want to gain some size, especially on my arms. I was just wondering from yours guys experience what would be a good workout routine in order to gain size? for example an every other day full body workout, or a split, or workout out one body part each week? should i be aiming for 3 sets of 4-6 , or 4 sets of 8-12?should i follow the routine for 3 months and then switch? would really like to get some feedback on this, thanks alot.

[embulldogs99]

well my guess is you are new to working out so I would suggest starting strength by mark rippetoe.

search the forums for it- theres alot of information about it

[Twiggles]

DO the big 3 sqaut, bench n deadlift and other compound exercises

[champlemmy]

well my guess is you are new to working out so I would suggest starting strength by mark rippetoe.

search the forums for it- theres alot of information about it

just did some research on this routine, thanks for the advice, but the problem is that im not a beginner, ive been working out for a while so i dont think i would see gains in size from this?

[Qwestions]

just did some research on this routine, thanks for the advice, but the problem is that im not a beginner, ive been working out for a while so i dont think i would see gains in size from this?

Of course you'll still see gains, but if you want an increase in hypertrophy, stick with the 8-12 rep range and try hit each muscle group 2x a week

[EliteExtra]

the best routine is the one that gets you strong

the size will come with food and sleep

[champlemmy]

Of course you'll still see gains, but if you want an increase in hypertrophy, stick with the 8-12 rep range and try hit each muscle group 2x a week

ok, so you would not suggest the sample muscle building routine that bodybuilding offers here on this site?
bodybuilding.com/guides/male-20to39-muscle-building/training

[Spartacus777]

ok, so you would not suggest the sample muscle building routine that bodybuilding offers here on this site?
bodybuilding.com/guides/male-20to39-muscle-building/training

No. Get in your macros and do 2 times a week every muscle group, 8-12 reps for 4 sets you'll be good.

[jipajappa]

ok, so you would not suggest the sample muscle building routine that bodybuilding offers here on this site?
bodybuilding.com/guides/male-20to39-muscle-building/training

At first glance, that workout looks like too much volume for a beginner. You should find a routine that, even if it contains isolations (curls, triceps extensions, etc.), is centered on the basic compound lifts. That's the best way to get bigger and stronger at any level.

[achevy21]

hi guys i am going to be starting a bulk diet real soon because i want to gain some size, especially on my arms. I was just wondering from yours guys experience what would be a good workout routine in order to gain size? for example an every other day full body workout, or a split, or workout out one body part each week? should i be aiming for 3 sets of 4-6 , or 4 sets of 8-12?should i follow the routine for 3 months and then switch? would really like to get some feedback on this, thanks alot.

just do ripptoes or strong lifts while eating a ton. newbie gains will make you sky rocket...

[champlemmy]

No. Get in your macros and do 2 times a week every muscle group, 8-12 reps for 4 sets you'll be good.

i think im going to go with your advice spartacus,so would you suggest something more like this? should i add in 1 extra set and just do less volume.

Monday - Chest and Triceps
Chest

Incline Dumbbell Press
4 8 to 10
Flat Bench Press
4 8 to 10
Incline Dumbbell Flyes
3 10
Cable Crossovers
3 10
Triceps

Close Grip Bench Press
3 10
Overhead Rope Extensions
3 10
Reverse Pushdowns
3 10


Tuesday - Legs
Quads, Hamstrings & Glutes
Exercise Sets Reps
Squat
4 12, 10, 8, 6
Leg Press
4 10
Leg Extensions
3 12
Stiff Leg Deadlift
4 10
Leg Curls
3 12
Calves
Exercise Sets Reps
Smith Machine Calf Raises
4 12
Seated Calf Raise
4 8


Wednesday - Rest Day


Thursday - Shoulders
Shoulders
Exercise Sets Reps
Military Press
4 10
Dumbbell Lateral Raises
3 10
Bent Over Reverse Crossovers
3 10
Plate Shrugs 3 10


Friday - Back and Biceps
Back
Exercise Sets Reps
Wide Grip Pull Up
4 10
Lat Pull Down
4 10
Seated Cable Rows
4 10
Bent Over Barbell Row
4 10
Biceps
Exercise Sets Reps
Standing Barbell Curl
3 8-10
Seated Alternate Dumbbell Curl
3 8-10
Hammer Curls
3 10

[JoeSmoe32]

hi guys i am going to be starting a bulk diet real soon because i want to gain some size, especially on my arms. I was just wondering from yours guys experience what would be a good workout routine in order to gain size? for example an every other day full body workout, or a split, or workout out one body part each week? should i be aiming for 3 sets of 4-6 , or 4 sets of 8-12?should i follow the routine for 3 months and then switch? would really like to get some feedback on this, thanks alot.

The importance of your routine and rep ranges pales in comparison to the importance of a good diet.

Just find a known routine that YOU like and stick with it. Start counting your cals, hit your macros, and eat a ton. If your not putting on weight eat more calories. You will grow as long as you stick to your diet.

[champlemmy]

The importance of your routine and rep ranges pales in comparison to the importance of a good diet.

Just find a known routine that YOU like and stick with it. Start counting your cals, hit your macros, and eat a ton. If your not putting on weight eat more calories. You will grow as long as you stick to your diet.

I agree with you 100%, diet is very important, just want a solid routine to go along with it so that i can maximize my results. Im going to follow the sample diet plan for building muscle . It looks pretty decent and eating around 3000 calories should do me well since I weigh 170. If you see any room for improvement in this diet plan please feel free to suggest better ideas, I would like as much input as possible before I go with this plan.
bodybuilding.com/guides/male-20to39-muscle-building/nutrition