Training for size

tlee1465 · 06-18-2006, 01:57 AM

Hey guys,

I'm looking for some help regarding training for size vs strength. Up to this point in my training I have focused on the 5x5 aspect of training for the most part. I have made tremendous gains and have put on quite a bit of muscle in the process. I was curious if anyone would recommend going into a higher rep range for better size gains? I was thinking possibly 4x8? At this point I have more of a hockey player type physique, but I would like to put on alot more size to possibly compete in the future. Thanks in advance for any help provided =)

TheRock · 06-18-2006, 02:29 AM

Keep at it with the 5x5. Big strength gains and Protein/Calorie Surplus will result in big size gains over time.

Quote:

Originally Posted by tlee1465

I have made tremendous gains and have put on quite a bit of muscle in the process

no need to change it then ...

dukebrown · 06-18-2006, 10:17 AM

What is a hockey player physique??

Im a Texan

**powerman2000** · 06-18-2006, 12:21 PM

Quote:

Originally Posted by tlee1465

Hey guys,

I'm looking for some help regarding training for size vs strength. Up to this point in my training I have focused on the 5x5 aspect of training for the most part. I have made tremendous gains and have put on quite a bit of muscle in the process. I was curious if anyone would recommend going into a higher rep range for better size gains? I was thinking possibly 4x8? At this point I have more of a hockey player type physique, but I would like to put on alot more size to possibly compete in the future. Thanks in advance for any help provided =)

I'd like to know your age and your experience level before I can give my 2 cents.

**Grunt76** · 06-18-2006, 12:46 PM

Quote:

Originally Posted by tlee1465

Hey guys,

I'm looking for some help regarding training for size vs strength. Up to this point in my training I have focused on the 5x5 aspect of training for the most part. I have made tremendous gains and have put on quite a bit of muscle in the process. I was curious if anyone would recommend going into a higher rep range for better size gains? I was thinking possibly 4x8? At this point I have more of a hockey player type physique, but I would like to put on alot more size to possibly compete in the future. Thanks in advance for any help provided =)

Do a couple heavy sets of say 2 compound movements, followed by a few lighter sets of islation movements done with SLOW painful reps, keeping constant tension on the muscle. 3 seconds up and 3 seconds down works really well. This is painful and I'm talking actual SECONDS here not "count to 3". It works extremely well. 8 reps of these per set are enough. You can also go for a 1sec concentric and 5 secs eccentric.

tlee1465 · 06-18-2006, 03:41 PM

Thanks for some of the suggestions. I'm 21 years old and I've been training for almost two years. I've had more experienced people show me how to deadlift, squat, powerclean, front squat etc. When I say hockey player physique I mean I have muscle on my frame but I'm not really in the bodybuilding world yet. I'm 6'0 at around 187 pounds (9 - 10% BF give or take). Sometimes people in the gym tell me I should be training in the 8 - 10 rep range for size so it made me think about it. I just figured I would see what you all thought on the subject.

**DJSTARER** · 06-18-2006, 06:25 PM

IMO, you should be training in both the low and high rep range. Changing volume and intensity is the key to continual growth. Being in a caloric surplus, as mentioned above, is also always a must.

tlee1465 · 06-18-2006, 11:47 PM

any training routines you have found to be effective?

**DJSTARER** · 06-19-2006, 12:31 AM

Quote:

Originally Posted by tlee1465

any training routines you have found to be effective?

WSB or variations there of work well. The skinny bastard version encorperates more volume, making it more conducive for size gains.

**Peaked_18** · 06-19-2006, 02:04 AM

Quote:

Originally Posted by tlee1465

Hey guys,

I'm looking for some help regarding training for size vs strength. Up to this point in my training I have focused on the 5x5 aspect of training for the most part. I have made tremendous gains and have put on quite a bit of muscle in the process. I was curious if anyone would recommend going into a higher rep range for better size gains? I was thinking possibly 4x8? At this point I have more of a hockey player type physique, but I would like to put on alot more size to possibly compete in the future. Thanks in advance for any help provided =)

The repeated effort is fine for mass. Training from 5x5 to something as simple as 4x8, 3x8, 3x10, etc., would be fine. What would a sample week and routine look like?

**powerman2000** · 06-19-2006, 06:22 AM

Quote:

Originally Posted by tlee1465

Thanks for some of the suggestions. I'm 21 years old and I've been training for almost two years. I've had more experienced people show me how to deadlift, squat, powerclean, front squat etc. When I say hockey player physique I mean I have muscle on my frame but I'm not really in the bodybuilding world yet. I'm 6'0 at around 187 pounds (9 - 10% BF give or take). Sometimes people in the gym tell me I should be training in the 8 - 10 rep range for size so it made me think about it. I just figured I would see what you all thought on the subject.

Have you ever heard of 'Dual Factor Hypertrophy Training'?

Do you know how to periodize your training?

**Grunt76** · 06-19-2006, 10:54 AM

Quote:

Originally Posted by DJSTARER

IMO, you should be training in both the low and high rep range. Changing volume and intensity is the key to continual growth. Being in a caloric surplus, as mentioned above, is also always a must.

Actually, rep ranges is only a derivative concept of the actual true factor: Time Under Tension. And because the way "reps" sometimes are accomplished, it is better to use the TUT concept, as it does convey the idea of keeping the muscle under tension better. While "reps" are just fine for strength, constant, long tension on the muscle is incredibly beneficial to size as compared to a higher-rep set of the same duration with normal "reps".

Quote:

Originally Posted by tlee1465

any training routines you have found to be effective?

Well, this is the best routine I've had in the last 15 years of constantly striving for better:

http://www.ironmass.com/training/649...ngth-size.html

Tweak at will, but the 2.5second reps and 6.0 second reps (written as 2,5 and 6,0) are all-important.

Jeff Rage · 06-19-2006, 08:24 PM

I would look into doing a type of training where you work everything twice a week, once for lower reps, once for higher reps. There are many possibilities for this.

Also, reread the suggestions from the "My thoughts on training...." thread.

I'd still work on getting stronger as that will make it easier for you to get bigger in the long run.

**BobThePotato** · 06-19-2006, 09:13 PM

<Bar weight
<Scale weight
=Getting bigger

**powerman2000** · 06-20-2006, 08:10 AM

Quote:

Originally Posted by Grunt76

Actually, rep ranges is only a derivative concept of the actual true factor: Time Under Tension. And because the way "reps" sometimes are accomplished, it is better to use the TUT concept, as it does convey the idea of keeping the muscle under tension better. While "reps" are just fine for strength, constant, long tension on the muscle is incredibly beneficial to size as compared to a higher-rep set of the same duration with normal "reps".

Just curious, have you ever seen a top pro or amateur bber train that way with TUT?

I may be misunderstanding you as well, but the TUT can be exactly the same for a set of 6 reps as well as for a set of 12 reps. But, the 12 rep set does cause a lot more muscle stimuli for growth than the 6 rep set. In otherwords, TUT is not the sole dominating factor for creating hypertrophy. Having said that, TUT is a very important factor. It all depends on how it's applied.

dukebrown · 06-20-2006, 01:08 PM

6' 187lbs thats about how big I was when I got out of basic training, they ran all the muscle off me. When I looked in the mirror It made me cry.

**powerman2000** · 06-20-2006, 01:19 PM

Quote:

Originally Posted by dukebrown

6' 187lbs thats about how big I was when I got out of basic training, they ran all the muscle off me. When I looked in the mirror It made me cry.

That also happened to me when I went through the Sheriff's academy in So Cal.

I went in at 240lbs and came out at 205lbs.

But I cut over 2 minutes off of my time in the 1 mile run.

97muscle · 06-20-2006, 02:41 PM

Quote:

Originally Posted by dukebrown

6' 187lbs thats about how big I was when I got out of basic training, they ran all the muscle off me. When I looked in the mirror It made me cry.

Try being 6' and 170lbs. SOB SOB. It sucks

06-18-2006, 01:57 AM	#1
tlee1465 New Member Join Date: Apr 2006 Posts: 9 Recipes: 0 Rep Power: 0	Training for size Hey guys, I'm looking for some help regarding training for size vs strength. Up to this point in my training I have focused on the 5x5 aspect of training for the most part. I have made tremendous gains and have put on quite a bit of muscle in the process. I was curious if anyone would recommend going into a higher rep range for better size gains? I was thinking possibly 4x8? At this point I have more of a hockey player type physique, but I would like to put on alot more size to possibly compete in the future. Thanks in advance for any help provided =)

06-18-2006, 10:17 AM	#3
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	What is a hockey player physique?? Im a Texan __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

06-18-2006, 06:25 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	IMO, you should be training in both the low and high rep range. Changing volume and intensity is the key to continual growth. Being in a caloric surplus, as mentioned above, is also always a must. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

06-19-2006, 08:24 PM	#13
Jeff Rage Amateur Join Date: Aug 2005 Location: Baltimore, MD Posts: 84 Recipes: 0 Rep Power: 5	I would look into doing a type of training where you work everything twice a week, once for lower reps, once for higher reps. There are many possibilities for this. Also, reread the suggestions from the "My thoughts on training...." thread. I'd still work on getting stronger as that will make it easier for you to get bigger in the long run. Last edited by Jeff Rage : 06-19-2006 at 08:53 PM.

06-19-2006, 09:13 PM	#14
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	<Bar weight <Scale weight =Getting bigger __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-18-2006, 03:41 PM	#6
tlee1465 New Member Join Date: Apr 2006 Posts: 9 Recipes: 0 Rep Power: 0	Thanks for some of the suggestions. I'm 21 years old and I've been training for almost two years. I've had more experienced people show me how to deadlift, squat, powerclean, front squat etc. When I say hockey player physique I mean I have muscle on my frame but I'm not really in the bodybuilding world yet. I'm 6'0 at around 187 pounds (9 - 10% BF give or take). Sometimes people in the gym tell me I should be training in the 8 - 10 rep range for size so it made me think about it. I just figured I would see what you all thought on the subject.

06-18-2006, 11:47 PM	#8
tlee1465 New Member Join Date: Apr 2006 Posts: 9 Recipes: 0 Rep Power: 0	any training routines you have found to be effective?

06-20-2006, 01:08 PM	#16
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	6' 187lbs thats about how big I was when I got out of basic training, they ran all the muscle off me. When I looked in the mirror It made me cry. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net