What's a good MASS building program?

[iMac46]

I would like to know what is a good MASS building program for a beginner like me. Yes, i know that if you eat a lot, you will gain size no matter what program, but i have heard people say that some workout programs are really better than others in MASS building.

Im currently doing Starting Strength, but i have heard people say that SS if mainly for STRENGTH more than MASS. And yes, i know that SS lets you gain size too but not as much as other programs.

So can anyone suggest to me one? Thanks

[Sinaku5]

Read this:
http://forum.bodybuilding.com/showth...hp?t=115643271

More volume = better for gaining mass. Pick a beginners routine with higher volume if your primary goal is size.

[trexmoad123]

I would like to know what is a good MASS building program for a beginner like me. Yes, i know that if you eat a lot, you will gain size no matter what program, but i have heard people say that some workout programs are really better than others in MASS building.

Im currently doing Starting Strength, but i have heard people say that SS if mainly for STRENGTH more than MASS. And yes, i know that SS lets you gain size too but not as much as other programs.

So can anyone suggest to me one? Thanks

All Pros beginner routine IMO.

[iMac46]

Thanks guys, ill check them out

[iMac46]

More volume = better for gaining mass. Pick a beginners routine with higher volume if your primary goal is size.

More volume meaning more reps and sets?

[Sinaku5]

More volume meaning more reps and sets?

Exactly.

Starting strength typically focuses on 3-4 exercises a day with 3 or 5 reps...not optimal in any way shape or form for size.

[Retardo-pex]

I would like to know what is a good MASS building program for a beginner like me. Yes, i know that if you eat a lot, you will gain size no matter what program, but i have heard people say that some workout programs are really better than others in MASS building.

Im currently doing Starting Strength, but i have heard people say that SS if mainly for STRENGTH more than MASS. And yes, i know that SS lets you gain size too but not as much as other programs.

So can anyone suggest to me one? Thanks

Mass is not an acronym for anything. If you are brand new do an all pro, starting strength or 5x5 routine for a good long time, then specialize. The program itself will never be as important as how hard you push yourself or consistantly you train, so find something you enjoy and will actually perform on a routine basis.

[dday39]

More volume = better for gaining mass.

I agree if by more volume, you mean more food.

In gaining mass, food is what's going to pack on mass. Choose a beginner program that fits your goals and eat enough food to promote strength and muscle gains.

[iMac46]

Im currently doing the 3x5s in starting strength. I was considering on increasing the reps and sets, but many people suggested i stick to the program. They said that when i get strength, i will also get mass.

[Sinaku5]

I agree if by more volume, you mean more food.

In gaining mass, food is what's going to pack on mass. Choose a beginner program that fits your goals and eat enough food to promote strength and muscle gains.

This is the workout section not nutrition section.

He's asking for a routine geared towards mass not a nutrition plan.

More volume = greater hypertrophy.

More food = maximizing that hypertrophy and muscle gains.

However yes, proper food and nutrition is more important than the routine itself if that was ur point.

[Sinaku5]

Im currently doing the 3x5s in starting strength. I was considering on increasing the reps and sets, but many people suggested i stick to the program. They said that when i get strength, i will also get mass.

that is true but the program is not designed for mass. If ur doing starting strength do it the way its designed, i would recommend baby lovers starting strength.

However if ur goal is mass then take a beginners routine with more volume such as allpros and eat in a surplus.

No routine will give you mass without a proper diet plan. But there are certain routines will give more mass following a proper diet plan. I.e. Allpros vs starting strength.

[Slusken]

More volume = greater hypertrophy.

Care to elaborate?
If you look to science reps within 30-60 per muscle is what you get the most out of for both strength and hypertrophy with a 2 times per week frequence for the intermediate/advanced and beginners up to 3 times a week.
The typical 80s bodybuilding routine with 12+ sets per muscle and once per week is for the most people ****, especially if you are natural.

[otrebla]

i think is not always true that the more strength is equal to more muscle mass, at least up to a certain level.
Certainly the cycles of force is useful to achieve greater hypertrophy.

[Sinaku5]

Care to elaborate?
If you look to science reps within 30-60 per muscle is what you get the most out of for both strength and hypertrophy with a 2 times per week frequence for the intermediate/advanced and beginners up to 3 times a week.
The typical 80s bodybuilding routine with 12+ sets per muscle and once per week is for the most people ****, especially if you are natural.

[ThickAsABrick]

Care to elaborate?
If you look to science reps within 30-60 per muscle is what you get the most out of for both strength and hypertrophy with a 2 times per week frequence for the intermediate/advanced and beginners up to 3 times a week.
The typical 80s bodybuilding routine with 12+ sets per muscle and once per week is for the most people ****, especially if you are natural.

12 sets per muscle is not much for advanced trainers, and bodybuilders were doing that well before the 80s (some as part of a full body routine done multiple times per week - not just as a body part split.) If you want to ignore real world results and cling to studies, go ahead. Things usually aren't so formulaic, and lots of things work. Stick around a real gym a while and you'll note this.

[otrebla]

the variability of the strength level hypertrophic (muscle mass), to be clear that reported in the table from sinaku is fixed around 8-12 reps, is also ensured by the stability of the maximal force.
Maximum Strength -> search for point of stability on the main lifts.
Hypertrophic Force -> search for Maximum Variability Hypertrophic precisely through the series variables ( burns-stripping ecc ecc).

[Sinaku5]

12 sets per muscle is not much for advanced trainers, and bodybuilders were doing that well before the 80s (some as part of a full body routine done multiple times per week - not just as a body part split.) If you want to ignore real world results and cling to studies, go ahead. Things usually aren't so formulaic, and lots of things work. Stick around a real gym a while and you'll note this.

U need to post around here more often.

[Sinaku5]

the variability of the strength level hypertrophic (muscle mass), to be clear that reported in the table from sinaku is fixed around 8-12 reps, is also ensured by the stability of the maximal force.
Maximum Strength -> search for point of stability on the main lifts.
Hypertrophic Force -> search for Maximum Variability Hypertrophic precisely through the series variables ( burns-stripping ecc ecc).

Is English ur first language?

[otrebla]

Is English ur first language?

no it is not. I write bad and I apologize for the mistakes but I hope to learn.

[Sinaku5]

no it is not. I write bad and I apologize for the mistakes but I hope to learn.

Practice makes perfect.

I ask because i didn't understand ur post.

[Slusken]

12 sets per muscle is not much for advanced trainers, and bodybuilders were doing that well before the 80s (some as part of a full body routine done multiple times per week - not just as a body part split.) If you want to ignore real world results and cling to studies, go ahead. Things usually aren't so formulaic, and lots of things work. Stick around a real gym a while and you'll note this.

I have been around the gym for 6 years and i take science before bro science any day of the week, if i wouldn't i would be as stupid as a religious person.
And my point was that for the majority of natural bodybuilders the twice per week with a little less volume per workout is far more superior then the typical once per week with a **** load of volume that you often see steroid monkeys do.
Why they do it i dont know because when youre on the juice you recover much faster so they would benefit even more from hitting each muscle more frequent.

journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2000&issue=08000&article=0 0006&type=abstract
ncbi.nlm.nih.gov/pubmed/17326698
ncbi.nlm.nih.gov/pubmed/15142003

These are a few of many.

[ThickAsABrick]

I have been around the gym for 6 years

really?

I wasn't asking questions like this one after 6 years of training: http://forum.bodybuilding.com/showth...#post887368191

you keep thinking your cute little studies are the be all end all.

[otrebla]

the variability of the strength level hypertrophic (muscle mass), to be clear that reported in the table from sinaku is fixed around 8-12 reps, is also ensured by the stability of the maximal force.
Maximum Strength -> search for point of stability on the main lifts.
Hypertrophic Force -> search for Maximum Variability Hypertrophic precisely through the series variables ( burns-stripping ecc ecc).

my idea is that you must "stabilize" the maximal force, for example, be able to lift 6 times 220 lb bench, then to get the maximum hypertrophic response during bulking cycle.

[Sinaku5]

I have been around the gym for 6 years and i take science before bro science any day of the week, if i wouldn't i would be as stupid as a religious person.
And my point was that for the majority of natural bodybuilders the twice per week with a little less volume per workout is far more superior then the typical once per week with a **** load of volume that you often see steroid monkeys do.
Why they do it i dont know because when youre on the juice you recover much faster so they would benefit even more from hitting each muscle more frequent.

journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2000&issue=08000&article=0 0006&type=abstract
ncbi.nlm.nih.gov/pubmed/17326698
ncbi.nlm.nih.gov/pubmed/15142003

These are a few of many.

Is the volume performed mentioned in the full text of those articles?

Its not in the abstracts.

[Mlkehunt]

i think is not always true that the more strength is equal to more muscle mass, at least up to a certain level.
Certainly the cycles of force is useful to achieve greater hypertrophy.

That is true, here is a pic of a friend of mine that kinda proves it i.imgur.com/NI9J5.jpg
He has been lifting for 10 years (natural) and we have recently started to train a bit more for strength and the weights he can handle in the 3 big are the following ->

Squat 130kg x 4, 5RM
Deadlift 160kg x 3, 3RM
Bench 115kg x 6, 6RM

Under hes 10 years in the gym he has mostly been around 10-15 reps, it has given him a great amount of muscle but as you see above, he is not that strong for his size (175cm, 81kg).

[dday39]

This is the workout section not nutrition section.

He's asking for a routine geared towards mass not a nutrition plan.

More volume = greater hypertrophy.

More food = maximizing that hypertrophy and muscle gains.

However yes, proper food and nutrition is more important than the routine itself if that was ur point.

but OP is a beginner, so this can't be understated

you can try to ellicit all the hypertrophy that you want, but you won't gain any mass if you're in a calorie deficit

and that's really what this thread is about, *******

[Sinaku5]

but OP is a beginner, so this can't be understated

you can try to ellicit all the hypertrophy that you want, but you won't gain any mass if you're in a calorie deficit

and that's really what this thread is about, *******

I thought it was about finding a routine to optimize mass gains given that the OP asked for a routine for optimizing mass. He even capitalized the word mass to emphasize his point...and yet you still missed it.

...

anyways. Yes, you must be eating enough to gain mass, if that is the point you are trying to make in a very childish way.

However there are still favorable protocols in the gym when it comes to gaining muscle mass, and to that I again direct OP to something with more volume.

[Sinaku5]

That is true, here is a pic of a friend of mine that kinda proves it i.imgur.com/NI9J5.jpg
He has been lifting for 10 years (natural) and we have recently started to train a bit more for strength and the weights he can handle in the 3 big are the following ->

Squat 130kg x 4, 5RM
Deadlift 160kg x 3, 3RM
Bench 115kg x 6, 6RM

Under hes 10 years in the gym he has mostly been around 10-15 reps, it has given him a great amount of muscle but as you see above, he is not that strong for his size (175cm, 81kg).

Reps on recharge.

Your friend looks fantastic tho (nohomo)

[iMac46]

Hi guys, So should i go ahead and finish the 6 weeks of starting strength program? Im currently on my 2nd week. Or should i skip it and switch to a different program with more volume like all pro or anything else you guys can suggest? Thanks!

[iMac46]

Anyone?