what has been your most successful routine?

[Definitelynotme]

i thought it would be interesting to hear what everyone's most successful routine for adding mass is. please post a general idea, such as 5x5, rippetoes etc.

i have found my greatest gains lifting very heavy, 4-6 reps using basic exercises. no thing fancy, and no cables. i range from 12-16 sets per bodypart. i generally work 1 bodypart per day.

[PeteCraig]

Push Pull Legs Split focusing on major compound lifts.. 5-6 Working sets per workout. One set per excercise. Generally anywhere from 5-12 reps per set. With each major group trained once weekly Mon,Wed,Friday.

[Hallock]

Some personal edits of Max-OT, focusing on 4-6 for compounds but 8-10 for more isolated movements.

[Definitelynotme]

does anyone use cables as a staple part of their routine?

[Carmen0857]

HST style routines + stuffing my face have provided the best mass gains for me.

[DCDave]

My most successful routine has been switching up routines. Every 3 months I alternate between 5x5 and 3x8/12. In addition I substitute a few new exercises for some old ones that my body has gotten too used to. My routine is a 3 day full body one. I have seen steadily moderate strength gains over the past two years and am happy with the results.

As far as cables being a "staple" part of a routine, I think they have their rightful place in certain exercises but free weights make up the majority of my exercises.

[BreakingPoint8]

4 sets of 10, 8, 6, 4

[PopPillsLikePez]

MADCOW 5X5, Dominant

[Jesse12345]

I usually switch up my routine every four months, but what always stays constant is low reps (6-10) and primary use of dumbbells.

[klen]

rippetoes + eggs and oatmeal

[Sirtitan]

i thought it would be interesting to hear what everyone's most successful routine for adding mass is. please post a general idea, such as 5x5, rippetoes etc.

i have found my greatest gains lifting very heavy, 4-6 reps using basic exercises. no thing fancy, and no cables. i range from 12-16 sets per bodypart. i generally work 1 bodypart per day.

Lately, I've been having success not following a routine. Both my strength and measurements have increased substantially in the last 2 months. I just been sticking to the core compound movements (bench, squat, deadlift, pullups) and working out only when my body feels fully healed. For example , this week I'm only going to workout twice. (I worked out Monday and I plan to not workout again until Friday. Today I am still sore from squatting and benching on Monday.)

[TJ2000]

Mixing it up.
One workout I'll do db bench press for 4-5 sets of 10-12 reps
Next chest day I'll do heavier weight 4 or so sets with only 5-8 reps
Sometimes I do both on the same day.
I've also noticed while doing barbell curls that instead of using lighter weight and trying to keep my form super strict if I do a few sets with a heavier weight (which for me would be like 95-105lbs) for lower reps even if theres a little bit of cheating is something that actually works for strength gains. Now I can do more weight, even though I'm not that good with my form like I am using just 65lbs.
I used to be the type of guy that said "no way, I'll do this lighter weight until I get stronger" but I never did until I started cheating a little on curls.

[Dominik]

Upper/lower, 3-4 days a week.

[Kiknskreem]

Solid understanding of basic programming > Specific Routines

[BluntD]

Discovering exactly what works best FOR ME


With experience comes knowledge... no one knows how to train you better then yourself.

[ThickAsABrick]

lifting weights has worked the best for me

[Gordon Bombay]

lifting weights has worked the best for me

orly?

[void11]

4 day upper/lower body split, alternating heavy and light days.

[MawkieMawk]

Westside Barbell routine really helped with strength...
Never was a fan of Upper/Lower or Push/Pull... too long of workouts...
But, i've seen the most physical results from the 12-day routine taken and adapted from Hola Bola... without a doubt.

[BigJonMud]

Believe it or not, the sinlge best routine I have ever done is

Pavel Tstaoulines 'Super joints'.

Although it goes against logic to build mass by rotating your joints, it allowed me to strenghten and build parts of my body that simple and compund movements never did. It gave me strength even at extreme stretch (like deadlifting a very awkward 100kg rock out of a hole 20cm below ground level) and the extra body awareness was priceless.
From this as a basis, I have achieved more in 6months, than 10years of previous training.

The next best is his 'naked warrior' program. Where he explains why at the minimum the 0only 2 exercise you will ever need are the 'one arm/one leg pushup', and the 'pistol- 1 legged deep knee squat'. They will integrate your whol eboyd strenght in a way you never expected.

[spot_skater]

Pure isolation split 6-7 days a week. One body part each day, except I do mix back and bi's and chest and tri's, and bi's and tri's have their own day also. Pyramidding up in reps till failure (usually 4-6) then drop-setting and repping to failure.

Every few months I take a few days off then do very little isolation work but HEAVY compounds for a few weeks.

Then go back to my iso split.

[tapout2785]

lifting weights has worked the best for me

hahahah

[Hola Bola]

My 12 day rotation.

[DiamondDelts]

Discovering exactly what works best FOR ME


With experience comes knowledge... no one knows how to train you better then yourself.

Negged for making too much god damn sense. I demand you get on a cookie cutter routine catered for everyone asap!

[djansen]

Discovering exactly what works best FOR ME


With experience comes knowledge... no one knows how to train you better then yourself.

that and testosterone are working wonders for me!

(had very low test)

[AxlTurwalt]

I found GVT did a damn good job although was a little tedious towards the final cycles.

[stella summers]

Upper body/lower body routine. Each twice a week.

[chrono_silva]

does anyone use cables as a staple part of their routine?

most definielty. cable flyes and cbale cross overs have significanlty improved by pecs. incline cable flyes is one of my favourite excercises and definitely an improvement on normal flys with dumbbells as cables generally target specific areas without to much movements in other parts you dont want to train.

[1quick1]

Upper/lower split and learning how to eat foods with protein in it.

[Bodysteele]

Pure isolation split 6-7 days a week. One body part each day, except I do mix back and bi's and chest and tri's, and bi's and tri's have their own day also. Pyramidding up in reps till failure (usually 4-6) then drop-setting and repping to failure.

Every few months I take a few days off then do very little isolation work but HEAVY compounds for a few weeks.

Then go back to my iso split.

5"5 146lbs....just saying.


Madcow's 5X5 is insanely successful with virtually everyone who goes on it dedicated to doing JUST WHAT is prescribed by the author of the program.

The only times I see people failing on it is when :
1) they arent 100% dedicated to it in the first place

2) Teh Muzztr addzzz teh direct armzzz workzzz at 166lbs because how could they let those puppies fall below 14inchs.