Weight-Training:- A routine for gaining size.

Personally, I'd do the same layout as 5/3/1. Heavy core lift to start the workout (Squat, deadlift, bench press or overhead press) then do 2-4 accesory lifts with higher reps.

 

In the same workout with the same lifts you mentioned?

 

No. Each day starts with a core lift. So do heavy squats then squat accesory work Monday. Start with heavy bench press Wednesday then do accesory work for that etc etc.

http://www.tmuscle.com/free_online_...aining_performance/how_to_build_pure_strength

 

It's a good article. Although the guy's attitude is poor, his 5-3-1 I can agree with for strength. BUT the person posting wants an increase in size first as he has aparently been working on strength and will do so after as well (kinda confused about all that) but anywho the low reps with the heavy weights will give optimal limit strength gains but for maximum muscular hypertrophy which is what i'm getting out of what he asked, more than 6 reps is required and doesn't exactly need to be super heavy

 

The routine set out as it is there has heavy over head press followed by 5x10 dips then 5x10 chin-ups, plenty of volume for size.

The e-book has 4 or 5 ways of laying out the program depending on if you just want strength or strength and size.

 

I guess i haven't seen an integrated program like that. I may have to read up on that a bit more.

 

Two ways you could do that -

Instead of 6x6 on both flat and incline do 3x6 flat then 3x6 incline.

Second way is like Westside For Skinny *******s. Build up the weight till you can only do 3 reps on flat or incline then do 2 sets to failure on the other.

 

I've heard this said alot. So you expect your chest to be killing you when you leave the gym or be huge from the pump? If you're progressing in either weight, reps or sets every workout it doesn't matter if you're doing 15 reps or 35, thats plenty.

How many reps do you expect to do for your chest?

Warm-up should be 3-6 sets, building up the weight.

Why?

Nothing wrong with that.

 

Ever heard of "Stimulate, don't annihilate"? Aching means nothing once you've been training for a while. I don't ache anymore but I'm constantly progressing in the weight I'm lifting and getting bigger and stronger. As long as I'm progressing I don't care if I ache.

I do 1 rep max every few months if at all. No need for it regularly. You need to find a premade routine that isn't a body part split.

Warm-up sets don't count towards work sets, no.

Like I said above you should do 1 rep max rarely.

 

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

comes with ebook+spreadsheet
easy to follow and shows great gains