[purenatural]

I'm researching possibly on routines i can look forward to using later on and help others as well, routines such as 5x5, westside barbell training , HIT routine.

It would be greatly to posts a routine that you have been or are currently on that gave you great results to bulking or building good mass as well as your ideas tips.

As well it be nice if you can be specific and share exercises you have chosen and how you did your split your workout through out the week, how long were you on it, how long did you rest between sets. ect

[Nothin' but a peanut!!]

hey mate
last year i just done 3 sets of 6 to 8 for everything and ate alot and gained size
this year and currently im into my 2nd week of 5X5 and i like it
still getting accoustomed to weights and resting etc but atm im working out 3 days a week with possible 4
just make sure u utilise rest pauses the higher i go in my sets to make sure i can lift the weight

[purenatural]

Hey nothin but peanut congratulations on gaining size, I like to asks if you don't mind what was your routine like when doing 6-8 reps, How did you split your workout days and exercises and what exercises did you do

[Nothin' but a peanut!!]

no worries mate

i was doing 5 days a week
monday
chest like flat bench and incline dumbell or incline bench
tuesday - back
deadlifts chin ups and barbell rows

wednesday - legs
squats then leg press
(plus leg curls OR sldl)
thurs - shoulders
mostly seated dumbell presses side raises and shrugs
friday arms
2 exercises for arms each
triceps always started on french presses (i always went well in this lift)
then usually a pushdown of some kind or dips beween benches
dumbell curls and then concentration curls


thats it amte i tried not to change it TOO much but just enough when i felt too stale

[tim290280]

I do upper lower twice weekly with hill sprints once a week. I work on 25-35 reps per muscle grouping (pushing, pulling, etc) so however many work sets it takes to get that, 6x5, 3x8, etc, but I wave load so that some weeks get more volume (30-45reps) and some weeks get less but more weight. I try to use >85% 1RM in all work sets. I also pair antagonist movements and super set them.

Day 1
Front Squat
Single leg SLDL

Back squat
Single leg Hammy curl

Calves
Wrist roller

Day 2
Bench
BB row

OH press
Pullup (weighted)

Cuban press
Bicep curl
Tricep Press
Plate pinch

Day 3
Step up
Deadlift

Lunge
Seated calf
Wrist roller

Day 4
Incline bench
Chin (weighted)

Close grip bench
DB Row

Preacher curl
OH tricep press
L-fly

[purenatural]

how was your intensisty

[tim290280]

THe intensity of that workout is pretty high because you are pairing antogonists and super setting. So you finish one exercise set then do the other exercise set, back and forth. No real breaks except to change weights. The second leg day looks light on paper but I can't remember there being a day when I didn't want to quit lunges early (never did but still wanted to).

[purenatural]

I see I see, thanks for the information, your routine looks good, good luck on your progress.

[Q80_MuscleHed]

hey .. want to comment on pic .. u look fantastic man :)

[purenatural]

Thank's alot bro. Hey what's the routine your currently on

[Q80_MuscleHed]

i'm cutting now .. and my split is :

Day 1 : Chest & Bi's
Day 2 : Legs
Day 3 : Off .. maybe cardio and abs
Day 4 : Back and Rear Delts
Day 5 : Shoulders , Traps and Tri's
Day 6 : Off
Day 7 : Repeat Cycle

[purenatural]

Oh alright alright. What was your routine towards bulking up?

[Q80_MuscleHed]

when i bulk up .. i trained each muscle once per week with heavy wieghts and high intensity

Sat : Legs
Sun : Chest and Tri's
Mon : Back and Bi's
Tues : Shoulders and Traps
Wed : Arms again ( i trained them twice they are my lagging bodyparts )
Thurs and Fri are my two days off