Advice On Best Routine For Size???

Bigger Stronger Leaner Competitive Bodybuilding
1

Lads,
I am looking to change my routine now rugby is finished up - thank god, I am retiring this year. I don’t have to be worried about being too big around the pitch, so bring on the size!

I have been doing Monday/Tuesday 4x8 and Wednesday/Thursday 5x4. Back, arms and legs Monday/Wednesday and Shoulders, chest, abs and lower back Tuesday/Thursday, Friday is a few of each muscel group.

The exercises I have been doing are as follows:
bench press,
incline press,
shoulder press,
seated lateral raise,
Seated Bent Over Rear Delt Raise
Squats
1 leg, leg press
bycept curls
weighted crunchers
weighted back extensions
wide grip lat pull down
Seated row

I really need some advice on putting together a routine to define and develop (make them massive) the different muscel groups.

I was wanting to split the routine between before and after work. Monday to Friday each morning (I have about 1 hour) and Monday, Tuesday and Thursday afternoons (as much time as I need). Wednesday is Uni and Friday I wont be able to do it mentally.

Currently: 123kgs (270lbs), 23%BF, 6’. not sure on measurements.

Any help would be much appreciated or if you could point me in the right direction.

Thanks
Aussie

2

i’m in no way an expert, but i can tell you what’s working for me right now.

i took bill starr’s intermediate program which was designed for american football players to put on size and strength. it’s a 3x week program built around the big three: bench, squat, and deadlift.

if you want, you can do bodypart exercises following each workout (e.g., delt, traps, forearm, calves, bi/tri).

if you google madcow and starr i’m sure you can find the site which has the excel workout sheets (so all you have to do is put in your maxes and it will calculate your poundages for each workout) and the science behind the program.

sounds like you’re already a pretty big dude. hope you find something that helps you get even larger.

3

[quote]AustRugbyPlayer wrote:
Lads,
I am looking to change my routine now rugby is finished up - thank god, I am retiring this year. I don’t have to be worried about being too big around the pitch, so bring on the size!

I have been doing Monday/Tuesday 4x8 and Wednesday/Thursday 5x4. Back, arms and legs Monday/Wednesday and Shoulders, chest, abs and lower back Tuesday/Thursday, Friday is a few of each muscel group.

The exercises I have been doing are as follows:
bench press,
incline press,
shoulder press,
seated lateral raise,
Seated Bent Over Rear Delt Raise
Squats
1 leg, leg press
bycept curls
weighted crunchers
weighted back extensions
wide grip lat pull down
Seated row

I really need some advice on putting together a routine to define and develop (make them massive) the different muscel groups.

I was wanting to split the routine between before and after work. Monday to Friday each morning (I have about 1 hour) and Monday, Tuesday and Thursday afternoons (as much time as I need). Wednesday is Uni and Friday I wont be able to do it mentally.

Currently: 123kgs (270lbs), 23%BF, 6’. not sure on measurements.

Any help would be much appreciated or if you could point me in the right direction.

Thanks
Aussie[/quote]

Ok, here’s the best advice that I can give you.

Remember that gaining weight/size will be in large part determined by your diet. You’re already at a pretty respectable size so it’s really a matter of eating enough to gain, which could be a lot of food. Don’t focus so much on the training that you neglect your food intake.

You seem to like to train low reps, which is fine, but don’t be afraid to mix it up with some higher reps. I personally have made great gains on Joe DeFrancos Westside for Skinny Bastards program (do a search on this site), which mixes maximal lifting with a good dose of repetition work.

He trains a lot of athletes so it might be a good program for you. Don’t let the name fool you; it’s not just for skinny bastards. Oh, and throw in some Deadlifts!

Other than that, just train hard and get enough rest. remember that growth comes during the time you rest, not the time in the gym. Hit it hard and then eat and sleep!

Good luck in your pursuit!

4

[quote]troumagnet wrote:
i’m in no way an expert, but i can tell you what’s working for me right now.

i took bill starr’s intermediate program which was designed for american football players to put on size and strength. it’s a 3x week program built around the big three: bench, squat, and deadlift.

if you want, you can do bodypart exercises following each workout (e.g., delt, traps, forearm, calves, bi/tri).

if you google madcow and starr i’m sure you can find the site which has the excel workout sheets (so all you have to do is put in your maxes and it will calculate your poundages for each workout) and the science behind the program.

sounds like you’re already a pretty big dude. hope you find something that helps you get even larger. [/quote]

Agreed.

I’m currently running the intermediate 5x5. I have been all summer. I can’t believe what it has done for me in just 13 weeks. My only problem is that I haven’t been eating enough to get truly huge, but I have definately muscled up.

Find something simple and eat good.