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  1. #1
    Registered User armyr0b's Avatar
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    Look for a program design for size gains

    i have always just put together something on my own and am looking to try some thing new now.

    i used to lift when i was younger and i started up again in around March. I started taking it seriously almost 3 months ago, where i track all exercises reps/set and make sure i keep going higher. Also been tracking calories.
    currently i am 6'3 about 203/204 eating around 3200kcal a day. was doing 3 days on 1 day off.

    what are the most reliable programs that i can switch over to for 2-3 months that strictly focus on muscular growth.
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    Registered User paulinkansas's Avatar
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    Originally Posted by armyr0b View Post
    i 3 days on 1 day off.
    .
    Google search for "Coolcicada PPL".
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    Till I Collapse InfraRen's Avatar
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    Based on what you've said, I think you'd enjoy Kris Gethin's 8 Week Muscle Building Trainer. It does exactly what you said, lays out a map of workouts for you and if you download the Kaged Muscle app it'll guide you day by day, with a intro video for each workout too. I enjoy Kris's antics too lol

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  4. #4
    Registered User armyr0b's Avatar
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    Originally Posted by paulinkansas View Post
    Google search for "Coolcicada PPL".
    i actually do a very similar program to this right now. Day 1 - chest, tri's shoulder / Day 2 Back Bi's / Day 3 Legs upper back forearms. Day 4, 5, 6 are similar to 1,2,3 but the focus is on different parts like day 1 chest is flat bench focus and day 4 chest is incline. day 2 back is middle back focus, day 4 back is more lat focused
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    Moderator SuffolkPunch's Avatar
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    Note: there is no such thing as pure hypertrophy. Strength will always be a useful proxy for measuring muscle gain (subject to certain conditions). Some people have a very black and white view of rep ranges for different purposes... You can certainly program a lot of 5 rep sets into a BB program as they suit some exercises quite well.
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    Some popular intermediate programs that people run on here are below. It just depends on your progression ability and how many days per week you want to lift.

    Canditos linear
    Lyles GBR
    Fierce 5 upper/lower
    Fierce 5 lower/upper/legs/push/pull
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    Originally Posted by armyr0b View Post
    i started up again in around March. I started taking it seriously almost 3 months ago.
    Nice work OP! Welcome back.

    2-3 months? Why not buckle in for a little longer? Are you set on PPL or have you ever done U/L splits?
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  8. #8
    Registered User armyr0b's Avatar
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    Originally Posted by SuffolkPunch View Post
    Note: there is no such thing as pure hypertrophy. Strength will always be a useful proxy for measuring muscle gain (subject to certain conditions). Some people have a very black and white view of rep ranges for different purposes... You can certainly program a lot of 5 rep sets into a BB program as they suit some exercises quite well.
    agreed strength comes with size and size comes with strength. they will always coexist. i am just trying to find something towards growth. are 5x5 programs ideal?
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  9. #9
    Registered User armyr0b's Avatar
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    Originally Posted by VicDumbbells View Post
    Nice work OP! Welcome back.

    2-3 months? Why not buckle in for a little longer? Are you set on PPL or have you ever done U/L splits?
    i have been good with the PPL since it hits everything twice a week. i never tried U/L splits so i would be open to it. when i was big time gym bro before i would do bro splits TBH. it worked, but i also had very high intensity.
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by armyr0b View Post
    5x5 programs ideal?
    No I prefer to see a variety of reps used. You could use 5 rep sets used at times in exercises like bench press, pullups, squats, deadlift
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    Originally Posted by armyr0b View Post
    agreed strength comes with size and size comes with strength. they will always coexist. i am just trying to find something towards growth. are 5x5 programs ideal?

    While Reg Park would say 5x5 is ideal, It is best to use a variety of rep ranges as SP said.
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  12. #12
    Registered User armyr0b's Avatar
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    maybe i will switch up my PPL program to be Days 1-3 high weight low rep, then Days 4-6 lower weight higher rep.
    same exercises just different volume.
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  13. #13
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    Originally Posted by armyr0b View Post
    maybe i will switch up my PPL program to be Days 1-3 high weight low rep, then Days 4-6 lower weight higher rep.
    same exercises just different volume.
    sounds reasonable, though obviously there's more to balancing than just mixing ranges.

    I'd vary them throughout the session if you don't already as well.

    just as an example my bench today was a top set of 2, then 4s, my deadlift was 4 then 5's, my quad movement was amrap (20, went a bit light) then 12s.

    you might not go below 3's for pure hypertrophy but the principle is similar
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  14. #14
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    If your squat form is good, look at 20 rep squats.
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