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Mass building routine for size

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2487jamesm
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2015/02/11 11:17:59 (permalink)
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Mass building routine for size

Looking for a 3 or 4 day split to pack on sum size. My workout has got stale now. Currently running test prop and tren a also. Would like a routine that people have personal experience with and results please. I have read up on MT but there is that many thats y i want 1 with peoples personal experiences. Any help much appriciated. Cheers

Training is key, no one gets results without putting in the time.
#1

5 Replies Related Threads

    chinaaki77
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    Re: Mass building routine for size 2015/02/11 13:36:07 (permalink)
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    Hi James,
    I recently started a program to improve my pullups. Up a pyramid like so:
    2 reps
    4 reps
    ...6, 8, 10 reps.
    Then down again 8 , 6, 4, 2.
    It equals 50 reps altogether.
    It worked, so I decided to apply it to squats.
    I picked a weight that I can do about 12 reps with and went up and down the same pyramid.
    No strength increases, but deffo noticeable size increase in just a few weeks.
    Its also a nice change to leg day. It's still gruelling, just different.
    John.
    #2
    2487jamesm
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    Re: Mass building routine for size 2015/02/11 14:03:46 (permalink)
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    Hello mate, do you change the weight when you alter the reps? Also do you apply this just to the squats on leg day or all exercises? On leg day i would do squats, leg press, walking lunges with dumbells, leg extension then leg curls for ham strings.

    Training is key, no one gets results without putting in the time.
    #3
    chinaaki77
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    Re: Mass building routine for size 2015/02/11 15:00:06 (permalink)
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    I keep the weight the same. Up and down the pyramid. So far I've only tried this with pullups and squats so weather its beneficial only to compound exercises or to isolations as well I dunno.
    Personally I only do squats on leg day (keep meaning to incorporate lunges) but all I know is this routine obliterates my legs and it would be hard to do much else.
    #4
    Bob Mcbobberson
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    Re: Mass building routine for size 2015/02/14 07:19:42 (permalink)
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    pyramids are a good routine to completely exhaust a muscle from time to time, but it seems like you'd burn out pretty fast if you did it for every bodypart on a regular basis.  You might also get imbalances if you did it only for certain muscles.  Although pullups are probably a good thing to load up the volume since most people are weaker in their backs
    #5
    chinaaki77
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    Re: Mass building routine for size 2015/02/14 07:32:10 (permalink)
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    Cheers bob,
    This pyramid has worked wonders for my max reps on pullups. Although I can't report any extra strength for squats, there is a certain satisfaction when you look down and the quads look bigger.
    Its a training technique I've just discovered and will probably cycle it with 5x5.
    John.
    #6
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