Your most successful routine

[PikeKing]

ok guys whats the most successful routine you've used for gaining muscle mass? (strength dudes join in with your equivalent if u like) Was it a routine you enjoyed? If you're not on it now, why not?

I'll list what I believe to be my 2 most successful routines.

First one some of you will be familiar with as it been up on various forums.

Day 1 Quads
Front or Back Squat 3x5
Lunges 3x8

Day 2 Horizontal Upper Body
Bench Press 3x5
Barbell Row 3x5
Incline DB Press 2x5
One Arm Row 2x5

Day 3 Hips & Hams
Deadlift, Sumo, SLDL 3x5 or 5x3
GluteHam Raises 3x5

Day 4 Vertical Upper Body
Military Press 3x5
Pullups 3x5
Dips 2x5
Chins 2x5

This is my favourite routine. I've gained quite a lot of weight on it. Unfortunately I find I need to come off it after about 10 weeks and reduce the training days. This is the routine I was using before I stopped training.

---------

Next one again has been around on the forums in various guises

Day 1 Pull
Deadlift 5x5
Pullups 5x5
One Arm Rows 3x5

Day 2 Push
Dips 5x5
Military Press 5x5
Close Grip Bench 3x5

Day 3 Legs
Squats 5x5
Romanian DL 3x5
Abs

A nice basic routine. Most of my training time over the years has been spent on something like this. Receently I have gone a bit mad trying all kinds of things out. I think when I start training again, after the initial breaking in period I will use a routine similar if not identical to this one.

[GoldenArrow]

Bizzarely enough, Frankie's 5x5 for me. Although I was enhanced for some of it.

Doing and interesting routine now, I'll let you know if it pays off....in fact, was thinking of doing a journal maybe.

[PikeKing]

Doing and interesting routine now, I'll let you know if it pays off....in fact, was thinking of doing a journal maybe.
yeah go for it, always interested in interesting routines!

[GoldenArrow]

Interesting as in basic!

Might be useful to get some opinions re. core stuff I;m doing...look out for it in a minute, ill just ctrl-c ctrl-v it!

[Man of Steel]

Maybe the one I'm doing just now:

Week 1
Mon- A) Squat 80% 5x5, B) Goodmornings 3x5, C) Core work
Wed- A) Rack pull 1RM, B) Grip work
Fri- A) Squat 90% 3x3, B) Pullthroughs 3x8, C) Core work

Week 2
Mon- A) Squat 80% 4x6, B) Goodmornings 4x4, C) Core work
Wed- A) 4" Platform deadlift 1RM, B) Grip work
Fri- A) Squat 95% 3x1, B) Pullthroughs 3x8, C) Core work

Week 3
Mon- A) Squat 85% 5x5, B) Goodmornings 3x6, C) Core work
Wed- A) Rumanian deadlift 5RM, B) Grip work
Fri- A) Squat 95% 3x5, B) Pullthroughs 3x8, C) Core work

Week 4
Wed- Squat 1RM
Fri- Deadlift 1RM

I'm on the third week and my weight has gone up from 10st 6lb to 10st 10lb. It's helps give you a big arse, legs and thick core; it's great fun and really enjoyable as well. I'm expecting big lifts next week, I hope it doesn't dissapoint me.

[help]

that is a good routine mate :D

[PikeKing]

that is a good routine mate :D
LOL you wouldnt happen to have been involved with the making of that routine would you help?

[Man of Steel]

that is a good routine mate

I know, you gave me it :D

[Robert]

IIRC:

1.
Deadlift - 1x20
Squat - 6x3
Dip - 6x3
Chin - 6x3

Rest 2-5* days and repeat. (2-3 on average).

[help]

when i first started PLer training with Drew

Sunday:
squat x lots
maybe some front squats
core

Tuesday
bench x lots
dips x lots
chins/rows x lots
tricep work x lots

Friday:
DLs x lots
SLDLS x lots

[Knighty]

Okay, some people are going to pull some funny facial expressions, but I gained about 30 pounds using this!
Day one:

Bench press
inclined dumbbell bench press/flyes
dips
abdominal work

Day two:

Deadlifts
pull ups
barbell rowing
dumbbell rowing

Day three:

standing military press
Seated overhead dumbbell press
press Downs
very Close Grip Bench/tricep dips

Day four:

Squats
dynamic lunges
calves
biceps

[blacklab]

Bump for the thread.

I've recently gone back to an old favorite - the two day full body routine.

Day 1:
Squat (actually the Leg Press until my knee heals)
Bench
Row
Shrugs
side bends

Days:
Deadlift
Overhead Press
Weighted Dips
Close Grip Chins
sit-ups

I've discovered that sets and reps don't matter much, as long as you're consistent and go ALL OUT when in the gym. I'm a big fan of this routine. It's simple, utilizes only the basics and seems to get at the core of what weight training is about - for me anyway.

[Rayza]

Monday
1 Wide Grip Overhand Pullups 3 x 10
2. Bent Over Barbell Rows 3 x 10
3. Incline Dumbbell Press 4 x 10
4. Straight Bar Triceps Pushdown 3 x 10
5. Standing Soleus Calve Raise 2 x 15

Tuesday
1 Deadlifts 4 x 10
2. Close Hamstring Curls 3 x 10
3 Olympic Bar Shrugs 3 x 10
4 Crunches 3 x 15
5 Planks 3 x 1 Minute
6 Cardio

Wednesday
1 Dumbbell Overhead Press
2 Lateral Raises 3 x 10
3 Hammer Curls 3 x 10
4 Hyperextensions 3 x 15

Thursday
2. Leg Press 3 x 10
3. Wide Hamstring Curls 3 x 10
4. Close Hamstring Curls 3 x 10
5. Standing Calve Raise 2 x 15

Friday
1. Machine Rows 3 x 10
2. Wide Grip Overhand Pullups 3 x 10
3. Dumbbell Bench Press 4 x 10
4. Dumbbell Flyes 4 x 10
5. Olympic Bar Shrugs 2 x 15

Saturday
1. Dumbbell Overhead Press 3 x 10
2. Seated Rear Lateral Raise 3 x 10
4. Standing Soleus Calve Raise 2 x 10
4. Standing Calve Raise 2 x 10
3. Seated Calve Raise 4 x 10

Sunday
1. Back Squats 4 x 10
2. Leg Extensions 3 x 10
3. Wide Hamstring Curls 3 x 10
4. Snatch Grip Olympic Bar Shrugs 3 x 10
5. Reverse Curls 2 x 15

I used to train 7 days a week (naturally) back in my bbing heyday. This will add mass to you like a mofo with the right diet and lifestyle.

However this routine really takes its toll on your life, or lack thereof. All I did was train, eat and sleep with a bit of college in between. I now train, eat and work a lot harder. My strength has never been better and nor have my A Level grades. I already have an A at A-Level Mathematics and the academic year isn't even over :024: .

[Robert]

Good to see your studing hard, Rayza. Odd routine, but I can see how if you ate 5-6000kcals a day and slept 10+ hours a night it would produced good gains in terms of pure size.

[PikeKing]

Monday
1 Wide Grip Overhand Pullups 3 x 10
2. Bent Over Barbell Rows 3 x 10
3. Incline Dumbbell Press 4 x 10
4. Straight Bar Triceps Pushdown 3 x 10
5. Standing Soleus Calve Raise 2 x 15

Tuesday
1 Deadlifts 4 x 10
2. Close Hamstring Curls 3 x 10
3 Olympic Bar Shrugs 3 x 10
4 Crunches 3 x 15
5 Planks 3 x 1 Minute
6 Cardio

Wednesday
1 Dumbbell Overhead Press
2 Lateral Raises 3 x 10
3 Hammer Curls 3 x 10
4 Hyperextensions 3 x 15

Thursday
2. Leg Press 3 x 10
3. Wide Hamstring Curls 3 x 10
4. Close Hamstring Curls 3 x 10
5. Standing Calve Raise 2 x 15

Friday
1. Machine Rows 3 x 10
2. Wide Grip Overhand Pullups 3 x 10
3. Dumbbell Bench Press 4 x 10
4. Dumbbell Flyes 4 x 10
5. Olympic Bar Shrugs 2 x 15

Saturday
1. Dumbbell Overhead Press 3 x 10
2. Seated Rear Lateral Raise 3 x 10
4. Standing Soleus Calve Raise 2 x 10
4. Standing Calve Raise 2 x 10
3. Seated Calve Raise 4 x 10

Sunday
1. Back Squats 4 x 10
2. Leg Extensions 3 x 10
3. Wide Hamstring Curls 3 x 10
4. Snatch Grip Olympic Bar Shrugs 3 x 10
5. Reverse Curls 2 x 15

I used to train 7 days a week (naturally) back in my bbing heyday. This will add mass to you like a mofo with the right diet and lifestyle.

However this routine really takes its toll on your life, or lack thereof. All I did was train, eat and sleep with a bit of college in between. I now train, eat and work a lot harder. My strength has never been better and nor have my A Level grades. I already have an A at A-Level Mathematics and the academic year isn't even over :024: .


Jesus Christ!

how old are you?

just doing a level I'll assume not very, when you're young you can gain on anything, doesnt mean its a good routine, you gave that routine to me or any of the older guys here and it would kill us

[GoldenArrow]

It ****ed him up too, if I remember rightly..

[Fred]

no one could do that with any kind of intensity or proper effort

[DelBoy]

My best was:

MONDAY
Deadlift 5x3
Chin Ups 5x3

WENESDAY
Floor Press 5x3
Clean & Press 5x3

FRIDAY
Back Squats 5x3
SLDL 5x3

And:

MONDAY
Squat 5x3
Clean & Press 5x3
Chin-Ups 5x3
Side Bends 3x5

THURSDAY
Deadlift 5x3
Bench Press 5x3
Farmers Walks 3 sets
Calf Raises

[Rayza]

Jesus Christ!

how old are you?

just doing a level I'll assume not very, when you're young you can gain on anything, doesnt mean its a good routine, you gave that routine to me or any of the older guys here and it would kill us I'm 17 and have been weighlifting for 11 months. I do agree that I could gain on anything. Gavin Laird has a prototype bbing routine similar to that on his site. He helped me tweak it to my preferences.

[Rayza]

no one could do that with any kind of intensity or proper effort You're such a doubting Thomas, Fred :039:

I did perform it with proper effort and intensity, because I was OBSESSED.

[Rayza]

It ****ed him up too, if I remember rightly.. My original routine that was similar to this f'd me up, but the particular routine mentioned in this thread was just about achievable. My first routine had me squatting 4 X 10 twice a week, and I'm sure it was this that resulted in overreaching and I had to deload.

Deloading sucks.

As for Fred's comment, since you undoubtedly have never trained using my particular routine, or even trained 7 days a week how can you judge? I thought that it seemed extreme, but Gavin Laird has a quote he stole from someone "if getting big and strong was easy, everyone would be".

[Fred]

Excuse me? how do you know I haven't trained 7 days a week?

This time last year I was doing a full body workout 5-7 days a week, incredibly overtraining, thinking I was training hard, but no I wasn't I was pumping away, going to failure on everything 4x12 8-12 exercises per session, yes I was putting a lot of damn effort in, but I wasn't training INTENSELY.

Then after that I did a one month program by Frederick Hatfield that allowed you to train every day, because I wanted to train every day.

[PikeKing]

I'm 17 and have been weighlifting for 11 months. I do agree that I could gain on anything. Gavin Laird has a prototype bbing routine similar to that on his site. He helped me tweak it to my preferences.


and that means what exactly? you could probably find something similar to it in flex

[madcap]

Hi, I'm new to these boards, 20 years old and looking for a new routine to follow once I finish cutting. I like to train 5days a week. I would like to include the following in my 5days...

Bench Press
Incline DB Bench Press
Cable Flyes
Dips
Shrugs
Deadlift
Rows
Squats
Military press
Barbell Curl
Reverse chins

Can anyone help with an optimum 5day a week routine including those exercises?

[Mark]

Hi, I'm new to these boards, 20 years old and looking for a new routine to follow once I finish cutting. I like to train 5days a week. I would like to include the following in my 5days...


Don't train five days per week. :021:

You can get most of those exercises into two full-body workouts per week. :D

[lil_jimmy]

Frankies 5x5, Vegans Eastern European routine have both ben successful for me.

May try Doggcrapp or Max-OT as they sound intriuging.

Jimbo

[bunnyluva]

I must admit the routine I'm on now has been my most successfull for me.

For those of you after mass I'd recommend a 3x per week full body workout. Do a few hards sets for each exercise but don't train to failure.

Alternating these two workouts have been good for me.

A:
o/h barbell press
squats
dips
barbell rows
ez skulls
ez curls

B:
o/h dbell press
deadlift
db inc press
chins
cg bench
dbell curls



Phi

[van_halen]

Mon
Bench
Squat
Military press

Thurs
Deadlift
Rows
Chins

Pretty simple, never spent more than an hour in the gym. I did this for almost 2 years and gained almost all of my weight training this way (12 stone - 17 stone). More about diet IMO than training so long as you train hard.

While I was packing for my move to London I found a pic of my in my third year at uni! I am soooooo skinny it's not funny! I'll see if I can scan it in and do a before and after photo! You won't recognise it as me!

[Humph]

Mon
Bench
Squat
Military press

Thurs
Deadlift
Rows
Chins

Pretty simple, never spent more than an hour in the gym. I did this for almost 2 years and gained almost all of my weight training this way (12 stone - 17 stone). More about diet IMO than training so long as you train hard.

While I was packing for my move to London I found a pic of my in my third year at uni! I am soooooo skinny it's not funny! I'll see if I can scan it in and do a before and after photo! You won't recognise it as me!

Nice routine. My most successfull was virtually the same but with another exercise on each day and 3x5.

They do get boring as flip after a while though.