size

whats the best routine you personally have used for size would be interesting to see how rep ranges vary

Push Pull Legs 5-8reps per set.

Full Body x 3,  6-8 reps per set.

FOR ME, DOING A KIND OF HALF PYRAMID HAS BEEN REALLY WORKING FOR ME.

BASICALLY, WHATEVER EXERCISE I HAVE INCLUDED IN MY WORKOUT:

3 SETS:

SET 1 - 15REPS

SET 2 - 12 REPS (UPPING THE WEIGHT)

SET 3 - 10 REPS (UPPING THE WEIGHT AGAIN)

FOR THE BENFIT OF THOSE NOT FAMILIAR WITH PYRAMID SETS YOU WOULD DO THE ABOVE AND THEN REVERSE IT I.E.

SET 1 - 15REPS

SET 2 - 12REPS

SET 3 - 10REPS

SET 4 - 12REPS

SET 5 - 15 REPS

AS I SAY, MINE'S A HALF PYRAMID AS I ONLY WORK MY WAY TO THE TOP OF THE PYRAMID SO TO SPEAK AND DONT COME BACK DOWN

Made my best gains on full body workout 3x3. Strength went through the roof and with it came size!

very interested to see your routine in full never tried 3x3 what exercises and training frequency do you do and how long for cheers weed

West Side Powerlifting training packed a ton of mass on me, strength too went through the roof.

As all the other responses demonstrate, there's no clear cut answer to a question like this.  Different things work for different people.  Best thing to do is to try out a few different routines & find what gives you the results you want - bear in mind though that no matter how good any routine is you won't see instant results so don't chop & change too much.

4 sets of around 8 reps is working really well for me atm

20 rep squat workout has always worked well for me

As someone mentioned earlier no one is the same, and what works for one person wont work aswell for another! I would say that you want to find a bunch of training styles that work for you. So maybe certain rep ranges or certain intensitys. Then keep swapping between them.

This will help shock the body! If you where to carry on with the same routine for the next few months you will eventually platue! Keep chopping and changing it!

Andy, Bodybuilding Warehouse

low rep range - no more than 8, heavy weights, lots of rest and lots of food!!

anabolicjay


low rep range - no more than 8, heavy weights, lots of rest and lots of food!!

thats high reps

i do the same

My routine as requested weed. I did routine a for 4 weeks and routine b for 4 weeks and then needed a well deserved week off! Made excellent gains with this. I did the workouts mon/wed/fri
 
 
 
Routine A
 
Bench 3x3
Dips(weighted) 3x3
Chins(weighted) 3x3
Bent over rows 3x3
Squats 3x3
 
 
Routine B
 
Deadlifts 1x3
Incline bench 3x3
Shoulder press 3x3
Pull ups 3x3
T bar rows 3x3
Squats 1x15 (fairly light) 
 

6-8 reps seems to work best for me

thanks for info avelyman27 i will try that ,i fancy a change cheers