I'm looking to start gaining some real size before i head off for uni. At the moment, i'm only going 3 times a week, hitting chest and tri's, back and bi's, and legs. i do 3 sets of 10 reps.
i spoke to someone at my gym today, and he told me if you want to see a difference in size and increase the weight im lifting, i should be hitting every body part twice a week. he splits chest and arms, and legs back and shoulders and does one heavy day, and one light day a week on each muscle group. is this ideal?
a few questions if i am to follow this routine...
What reps and sets should i be doing on the light day? and on heavy day?
how many exercises should i be doing on each muscle group?
should i be doing a strength session and then a hypertrophy session?
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Thread: New program to gain size?
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05-11-2010, 11:37 AM #1
New program to gain size?
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05-11-2010, 11:45 AM #2
Gaining size has more to do with your food intake then it does with how many times a week you hit each muscle group. Look at thenaturalone on Bodyspace, he only hits each body-part once every 3-4 weeks and he's getting stronger each workout.
Here's a better program then the one he gave you.
Day 1
Squats
Bench or Dips (Alternate each workout)
Underhand Rows
Day 2
Deadlift
Military Press
Chin-ups (Underhand Grip)
You can add in a little assistance(BB/DB Curls, Skull-crushers, Calf Raises, etc) work later on down the road once you get hella strong on these core lifts.I had all the normal teenage fantasies..cars, girls, money, blow. Then my parents left for a week, and all my fantasies came true!
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05-11-2010, 11:51 AM #3
[QUOTE=BillabongVolcom;489048371]Gaining size has more to do with your food intake then it does with how many times a week you hit each muscle group. QUOTE]
Totally agree. If u want to try a good workout try the mark ripptoes or bill starr routine. they are posted in this forum. Ur aimin for a excess in calories if u want size. they have calorie intake calculators all over the net if u want to know what ur intake should be. good luck.
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05-11-2010, 06:18 PM #4
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05-12-2010, 02:46 PM #5
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