What routine has given you guys the best size/strength gains? Forget about research and what’s ‘supposed’ to be the most effective. I want to hear which program has given you the most noticible gains in the shortest time.
For me it was when I followed a Dorian Yates type routine. I’ve gotten good gains from higher frequency, more scientifically based routines but for my all-time best gains it was a Blood & Guts routine. I gained about 40lbs in less than a year. I went from using 40lb dumbells for incline presses to 90’s and from squating 185 for sets of 6 to 315 for the same.
I got the best strength gains from 10x3. On bench I went from 285 to 320 in about a month or so. I didn’t use it on squats or deads because I was rehabbing an injury in my lower back.
From May - August, I used my own full-body programs based on CW’s set/rep bible. I made fantastic strength gains. I’ve continued to do so with Westside (and more hypertrophy!) most recently.
In the past, I made great gains with CW’s ABBH and SFM programs. I also thrived on 5x5 variations. I was in my best shape/leanest/well-conditioned using Renegade training.
[quote]derek wrote:
Bill Starr blueprint with dual-factor theory (accumulation/intensification).
9 week program (4 wks, 1 wk, 4 wks)[/quote]
What did you find the greatest gains with on this program? Size or strength or both?
I am going to be starting this program in the new year, hopefully can take my lifts to the next level.
I had some good gains on max ot.
But like everything there is a
diminishing return after about 6 weeks.
I tend to switch up higher volume
like gvt for 6 weeks with heavier low rep protocols like 10 x 3.
It’s the only way to keep the body guessing and hypertrophy and strength
at a max.
[quote]grey wrote:
I had some good gains on max ot.
But like everything there is a
diminishing return after about 6 weeks.
I tend to switch up higher volume
like gvt for 6 weeks with heavier low rep protocols like 10 x 3.
It’s the only way to keep the body guessing and hypertrophy and strength
at a max.[/quote]
I had good gains on Max-OT as well.
Has anyone ever done GVT while on a serious bulk? WHat kind of results?
I’m on a heavy bulk for the next couple months and want to milk it for all it’s worth in terms of size. Strength I can attain even while cutting so I’m not so worried about strength? Any suggestions?
Both size AND strength. In fact if staying in a weight class is important, it’s difficult to keep weight from putting you over the top. It’s a sure fire thing. That IS if you use the dual factor with it.
i relate well to that,my first 2 months in a gym i worked out everyday and every muscle to failure that day and wouldnt eat much and get much sleep.i had to take 2 months off just to not feel sick.I have to watch how much i rest because i tend to go overboard.
oh #4# im bulking and fixing to start GVT on the 26th so ill let you know whats up
[quote]Cthulhu wrote:
I hear ya bro’.Most kids ask about the best program for gains.Just lift heavy and up those calories.
Natural Nate wrote:
When I eat a shitload.
[/quote]
I am 23 yrs old, and by far the most important factor in gaining size/strength has been massive calorie intake. 4000-5000 kcals/day. with 300-400 grams of protein. I always supplement a low sugar weight gainer to help me attain that range. Otherwise lift heavy and hard. on average I can gain 15-30 lbs of quality muscle over 3-5 months while maintaing my bodyfat. I suppose I have a relatively fast metabolism, but for anyone under 25 years or so, I think that eating a lot of quality calories, protein and complex carbs will outperform the “hype” of a lot of supplement claims. Although if combine the two that can’t hurt! Good Luck
GVT never worked well for me, even with eating an assload. What worked best for me was 5 x 5 or 8 x 3 followed by some accessory work for whatever movements I did that day.