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Originally Posted by brody13

I have been looking around alot and I am getting alot of mixed answers. I am looking for the best exercises, rep and set set ups and time between and during sets that will make your muscle appear larger and grow in size, not strength or deffenetion, but pure SIZE. Whatever you got can help, Thanks.

All of them.


Seriously, there is NO set answer, use them all.

TweetStout is right there is no set answer. Different individuals respond to different exercises and set ranges. Just make sure you are doing the basic exercises like bench, squat and deadlift. Do those very heavy!!!

Tweetthings change on an individual basis. what works for me might nto work for u. some guys can only work a muscle 1once a week, where i need to hit it twice a week to see maximum growth. i do 3 days on 1 off. 2 muscle a day. chest/tri, back/bi, shoulders/legs. I usually do 3-4 exercises and 3-4 sets per exercise depending on the size of the muscle.

TweetThought you were cutting?

Anyhow diet is the most important thing. Get more cals that your BMR, tons of protein and good carbs. As far as working out do heavy sets for low reps. Explode on the way up and then come down controlled and slowly. Make sense?

TweetWell, strength is a precoursor to size. There's never been a guy with huge pecs that only benched 225, there's never been a guy with huge legs that only squated 315. Strength leads to size.

Now, to awswer your question: It's impossible to say. Here's an example. Dorian Yates did one working set for each mucle group and rested quite a long time between sets. In an entire week he would only do 4 sets for his entire back. He only did 3 sets for his pecs. He always used reps around 6-8, sometimes 10. Ronnie Coleman, on the flip side, does 16-20 sets for back each workout. He does no less that 15 reps on every exercise and he trains his back twice a week.

So, as you can see from the last two men to be Mr. Olympia, 6 reps with one set adds alot of muscle and 15 reps with 4 sets adds a lot of muslce. You are going to have to experiment and see where you are. To do this, you must do periodization training is this format:

10-5-8-15

You pick a core set of exercises and you stick with these exercises. You train EVERY SINGLE EXERCISE with 10 reps for 6 weeks, then you do the same with 5 reps, then with 8 reps and then 15 reps. This is what will happen: you will notice that, for example, your pecs respond best to one rep scheme while your back may respond better to another. Here's some of mine: pecs-8 reps, back-8 reps, delts-12 reps, calves-12 reps, quads-12 reps, triceps-8 reps, biceps -12 reps, etc...

So, I know from doing this program numerous times that if I want my pecs to grow I don't screw around with 6 reps or 12 reps, I do 8 and I vary the exercises. I know that when I want my quads to grow I don't do 6 reps, I do 12. This took me a couple years to finally get down. Then, I add to those reps schemes TEMPO training and I found that I got even better results. Now, do I still do 6 reps with quads? Yes, I will do that on squats from time to time but for the most part I stay around 12 and they grow. I never do less than 10 reps on delts because I know they won't grow. However, that's me. I know a dude with big delts and he does 5-6 reps on delt exercises and does 3-4 sets. His delts are about the same as mine but they got there by an entirely different approach.

Ronnie does 15 reps and you may need to too, or you may need to do like Dorian and do 5-6 with rest/pause and drop sets. It's completely up to how you respond. I can tell you this, if you had long term goals and I was your trainer, we would go through the periozation cycle twice and we would chart your measurements and strength at the begining of each phase. Then, after two cycles through, we would sit down and look at how your muscles responded to each group and from there we would design your program. IMO, that's the only way to do it right.

TweetDamn nice post T-man reps!!!

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Originally Posted by badasz32

things change on an individual basis. what works for me might nto work for u. some guys can only work a muscle 1once a week, where i need to hit it twice a week to see maximum growth. i do 3 days on 1 off. 2 muscle a day. chest/tri, back/bi, shoulders/legs. I usually do 3-4 exercises and 3-4 sets per exercise depending on the size of the muscle.

All good posts, but this split interests me. Only thing is what is your rep range for each body part?

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Originally Posted by crombie09

Thought you were cutting?

I am finished with that, got down to my goal which was 9%, now its time to pack on some mass.

Tweetstick to compound movements...training isn't necessarily what bulks/cuts, diet determines that.

Tweetthe reps would be 10,10,8,6.... increasing weight. this is only for heavy pressing and squating. other muscle groups i stick to 10-12 reps. feel it out. if i go into a back/bi day and smoke biceps while doing back exercises, then ill cut down the # of sets and reps when it comes to bicep isolation.

Tweetthis would be something i would start out with.

i would do a 3 day split. 3 on 1 off.
2 muscles a day
day 1 chest and tricep(both pushing)
Chest
flat bench barbell 4x10
incline barbell 3x10
fly/cable flys 3x10
u can alternate incline and decline

triceps
skull crushers 4x10
tricep pushdowns 4x10
dips

day 2
back and biceps(both pulling)
back
wide grip pull ups 4x10
t-bar rowing 4x10
lat pulldowns 3x10
dumbell rows 3x10

biceps
standing barbell curl 4x10
dumbell curls 3x10 each arm

day 3 shoulders and legs
shoulders
military press 4x10
shurgs 4x10
upright rows 3x10
front and side delt raises

legs
squat 4x10
quad extensions 4x10
hamstring curls 4x10
calves 4x10

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Originally Posted by badasz32

this would be something i would start out with.

i would do a 3 day split. 3 on 1 off.
2 muscles a day
day 1 chest and tricep(both pushing)
Chest
flat bench barbell 4x10
incline barbell 3x10
fly/cable flys 3x10
u can alternate incline and decline

triceps
skull crushers 4x10
tricep pushdowns 4x10
dips

day 2
back and biceps(both pulling)
back
wide grip pull ups 4x10
t-bar rowing 4x10
lat pulldowns 3x10
dumbell rows 3x10

biceps
standing barbell curl 4x10
dumbell curls 3x10 each arm

day 3 shoulders and legs
shoulders
military press 4x10
shurgs 4x10
upright rows 3x10
front and side delt raises

legs
squat 4x10
quad extensions 4x10
hamstring curls 4x10
calves 4x10

Thanks, this is basically what I was looking for in asking my question. Good post.

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Originally Posted by badasz32

this would be something i would start out with.

i would do a 3 day split. 3 on 1 off.
2 muscles a day
day 1 chest and tricep(both pushing)
Chest
flat bench barbell 4x10
incline barbell 3x10
fly/cable flys 3x10
u can alternate incline and decline

triceps
skull crushers 4x10
tricep pushdowns 4x10
dips

day 2
back and biceps(both pulling)
back
wide grip pull ups 4x10
t-bar rowing 4x10
lat pulldowns 3x10
dumbell rows 3x10

biceps
standing barbell curl 4x10
dumbell curls 3x10 each arm

day 3 shoulders and legs
shoulders
military press 4x10
shurgs 4x10
upright rows 3x10
front and side delt raises

legs
squat 4x10
quad extensions 4x10
hamstring curls 4x10
calves 4x10

3 on 1 off 3 on 1 off...your working out 6 out of 8 days. I only go 6 out of every 14 days to the gym and do way less volume.

Holy shit thats alot of volume. You grow off this and get stronger?