im mostly interested in gaining size, and earlier the general opinion was that you need to build strength first and then lift for size. Now it seems that you dont, but im kinda confused. I dont really care for strength that much, so apart from rep range and calorie surplus what else should i take into account? Im fairly new at lifting so help me out, thanks



This post was edited by prednam on Apr 20 2015 10:53am

Find a weight you can do 8-12 reps of and do 3-4 sets.. find a split that works for you and eat and rest and repeat

This post was edited by Yohey on Apr 20 2015 11:13am

frequency, volume, intensity. Finding the matrix equilibrium on all 3 pairs through trial and error or a bunch of equations you don't wanna get into.

after a while, if you see disproportions, normalize the sets volume.

so the easiest way to go about it is doing reps in the hypertrophy range 8-12, but how would i know if i train right? i would like to have a routine that isnt too complicated where progression could be made with adding reps/weight. Im not looking to become a bodybuilder but just gain some size so that i wont look like a twig

what do you mean by disproportions btw? also, is there a way of training a muscle group so that you only increase in strength? would feel stupid to only train other parts and neglecting others, if you find that a certain body part needs less work if any to be where i wanna be.

If it's about not looking like a twig, work out your caloric maintenance and add 200-500 cals onto that. Keep protein intake high (1g/lb of bodyweight as an upper limit) and lift heavy in the rep range you mentioned. You'll see good results.

yeah i know that, i was just concerned about the routine itself. Mostly i'm in search of the general idea for progression on a hypertrophy routine.

nobody said anything about 8-12. I personally stick to 10's, 12's, 15's and 20's. I have a few 5rep sets every other week. It's through my own trial and error that I found what works best for me, and some equations tinkering.
you may very well respond better to 8-12, statistically you won't though - if size is solely your goal.

progression is about picking 2 variables and moving forward with them. easiest ones are reps and weight. others can be maximizing tut, shortening rest periods, maximizing kpm, improving on volume per X time of working out, etc etc.

disproportions is when one part of your body just doesn't grow as much and you become a small shouldered-big guns guy, or a t-rex, or a chestbrah-chicken legs etc etc. I just recently wrote about it in the articles thread, doesn't matter to someone who just started though, this is more for adjusting a workout you've been on for a long while.

yeah so it goes like i was thinking, thanks

i think i am kinda disproportionate now. I used to train for strength on a program called starting strength, but i ended up just gaining legs and no upper body. My legs are pretty much where i want them to be at (or actually a bit more), but the lifts are real low so i dont know what to do about that :/ fitting jeans on starts getting difficult

This post was edited by prednam on Apr 20 2015 11:53am

"Everybody wanna be a bodybuilder but don't nobody wanna lift some heavy ass weight" Ronnie

im willing to lift whatever it takes to maximise gains and not any more, thank you very much.

the powerlifting club is the other way

This post was edited by prednam on Apr 20 2015 04:25pm