top 5 lifts for adding size

[2step]

Im thinking of putting on a little muscle. so i was just wondering what the best lifts to do this are. i was thinking of doing some think like:
deadlift
squat
benchpress
shoulder press
chin ups.

[Rob T]

Slightly muddled question I think...

If you're looking to build muscle you want to work every muscle. I don't see any need to avoid one area in exchange for another. I also don't see why you would need to limit yourself to 5 lifts?

All the lifts in your list are good, I would add in bent-over-rows at least. Also, I prefer to mix my lifts up a bit, so instead of always doing standard deads I would put some variations in etc. I've never lifted for lifting sake though, I just do it cos I enjoy it and variety keeps it interesting for me... plus it varies the muscle use within each group you are hitting with a lift.


If you just want to know out of interest what the best 5 lifts for adding size are I am guessing all 5 would be deads/squats are variations, because they hit the biggest muscles/muscle groups.

[2step]

yeah i thought as much. i was just going to use 5 or 6 main lifts as the base of my work out and add in others such as bent over rows to balance it.

[Wiegieboard]

They seem like about the best 5 in my opinion dude.

[BlueRabbit]

They seem like about the best 5 in my opinion dude.

Me too. When i read the thread title, these are the ones that came to mind.

[Waterboy]

Me too. When i read the thread title, these are the ones that came to mind.

Ditto, supposedly compound movements that work the whole kinetic chain promote the strongest hormone response in your body (think I read that in Ross Enaimait's book although here's first referenced article I could find to support that http://www.abcbodybuilding.com/acutepart6selectionandorder.pdf)

Maybe try switching up the shoulder presses for handstand pressups every now and then? They require extra stability/proprioception (which will fire up neural pathways and recruit more muscles).

[thai-jitsu]

Im thinking of putting on a little muscle. so i was just wondering what the best lifts to do this are. i was thinking of doing some think like:
deadlift
squat
benchpress
shoulder press
chin ups.

Thats the exact lifts ive been doing, except standing military press instead of seated shoulder press & ive added in a bent over row too.

How you planning on the split? Wot reps/ sets you using?

Im doing:

Monday: Chest (3x 12reps bench press) Shoulders (3x 12reps Military Press)
Tuesday: Back (3x 12 reps of deadlift, Row, Pull Ups (for 3x 4, i suck at 'em))
Wednesday: Legs (3x 12 reps squat, barbell curl & tricep PD for 3x 12reps)
Thursday: Rest
Friday: As monday
Saturday: As Tuesday
Sunday: As Wednesday

These lifts are great for size (8-12 reps IMO), strength (1-8 reps IMO) & endurance (16-25 reps).

edit: dont ask me what 13-15 does, their a "gray area"! The above is pure HNC/D Health & Fitness reccomendation!

[Justin Devonshire]

(8-12 reps IMO), strength (1-8 reps IMO) & endurance (16-25 reps).

AS you say, this is the standard recommendation, but I think it can get a bit short sighted.

I have no doubt that the best size gains come from not just intensity or volume, but intensity PLUS volume.

Muscle groups such as the shoulders and quads will also see more growth when you take them through a variety of rep ranges, since those muscles contain a good mix of muscle fibre types.


The system I currently recommend is to start off each execise with a couple of maximum force sets, where you choose a weight that you can lift 3-6 times, but explosively. No grinding or slow reps allowed, as this can actually stimulate the muscle less.

After 2-3 sets of that, move onto some constant tension sets that last a little longer (maybe up to the 10-12 rep range now).

Then to finish the exercise, use a 'breathing rep' set where you find your 10RM load, get to 10 reps, and then taking 2-3 big deep breaths in between each rep, perform up to 5 more reps.


This is based on some of the work by Scott Abel and Christian Thibaudaeu, look them up if you get a chance.

[2step]

As i can only get to the gym 2-3 times a week i was planning on doing the lifts in that order. I was advised to do a drop set sart at 8 reps at 70% of my 1rm then 6 at 80% and 4 at 90%. I was told this way i would gain some size and increase my strenght.

[Wiegieboard]

day 1 (monday) squats. day 2 (wednesday) chest shoulders and back day 3 (friday) deadlift.
you should leave as much time between squats and deadlifts in the week as possible hence upper body in the middle of the week. Deadlifts on a friday would be best because it's give you two full days rest before starting again.

[Wiegieboard]

My personal 4 day plan is as follows.
This plan is what I have used to blast through a plateau in a very successful manner. The 3 guys I have on this plan alongside myself are making very strong gains also with this particular plan. I feel that the velocity work is the key to its success as well as the addition of specific assistance exercises.

Weeks 1 -3
Day 1 – Max Effort Upper
Bench Press : Week 1 work up to a 5 rep Max, week 2 work up to a 3 rep max, week 3 work up to a 1 rep max
3 Board Bench Press: Week 1 do 3 x 8, week 2 do 3 x5, week 3 do 3 x 3.
Pull Ups: 3 x 6 – 12 (depending on how good you are at these, if bodyweight is easy add more weight)
Dumbell Lateral Raises: 3 x 10-12

Day 2 – Dynamic Effort Lower
Speed Box Squats: 10 x 2 (1 min rest between sets. Week 1 use 50% of 1 rep max, week 2 use 55%, week 3 use 60%. )
Speed Deadlifts: 6 x 2 (1 min rest between sets. Week 1 use 50% of 1 rep max, week 2 use 55%, week 3 use 60%.)
Power Cleans: 3 x 5
Decline Crunches: 3 x 10 – 15 (hold a plate in your hand for these to make these harder)

Day 3 – Dynamic Effort Upper
Speed Bench Press: 8 x 3 (Crucial to move the weight as fast as you possibly can. Week 1 use 50 % of 1 rep max, week 2 use 55%, week 3 use 60%)
Close Grip Bench Press: Week 1 do 3 x 8, week 2 do 3 x 5, week 3 do 3 x 3.
Barbell Military Press: Week 1 do 3 x 8, week 2 do 3 x 5, week 3 do 3 x 3
Barbell Rows: 3 x 8 – 12

Day 4 – Max Effort Lower
Front Squats: Week 1 work up to max 5, week 2 max 3, week 3 max single.
Deadlifts: Week 1 work up to max 5, week 2 max 3, week 3 max single.
Stiff Leg Deadlifts: 3 x 10 (try and add a little weight on each week, perhaps 5 kgs or so)
Decline Crunches: 3 x 15 – 20 (Bodyweight reps)

Weeks 4 – 6
Day 1 – Max Effort Upper
Floor Press : Week 1 work up to a 5 rep Max, week 2 work up to a 3 rep max, week 3 work up to a 1 rep max
Incline Bench Press: Week 1 do 3 x 8, week 2 do 3 x5, week 3 do 3 x 3.
Dumbell Rows: 3 x 10 - 12
Rear Delt Dumbell Flyes: 3 x 10-12

Day 2 – Dynamic Effort Lower
Speed Box Squats: 10 x 2 (1 min rest between sets. Week 1 use 50% of 1 rep max, week 2 use 55%, week 3 use 60%. )
Speed Deadlifts: 6 x 2 (1 min rest between sets. Week 1 use 50% of 1 rep max, week 2 use 55%, week 3 use 60%.)
Stiff Leg Deadlifts: 3 x 10
Decline Crunches: 3 x 10 – 15 (hold a plate in your hand for these to make these harder)

Day 3 – Dynamic Effort Upper
Speed Bench Press: 8 x 3 (Curcial to move the weight as fast as you possibly can. Week 1 use 50 % of 1 rep max, week 2 use 55%, week 3 use 60%)
Close Grip Bench Press: Week 1 do 3 x 8, week 2 do 3 x 5, week 3 do 3 x 3.
Barbell Military Press: Week 1 do 3 x 8, week 2 do 3 x 5, week 3 do 3 x 3
Pull Ups: 3 x 8 – 12

Day 4 – Max Effort Lower
Squats: Week 1 work up to max 5, week 2 max 3, week 3 max single.
Deficit Deadlifts (Standing on plates): Week 1 work up to max 5, week 2 max 3, week 3 max single.
Good Mornings: 3 x 10
Hanging Leg Raises: 3 x 10 - 12



Nutrition for this is basically eat a meal with veg, carbs and protein every 3 hours or so. Protein an hour before each workout with carbs and directly afterwards too.
I also swim 2 or 3x a week with this plan and it doesn't seem to be too much for me to handle as a person who overtrains quite easily.
Sometimes I can't always get 4 sessions in a week. if this is so, I kinda combine the two speed days into one. It's important whilst doing the speed days that you move the weight as fast as you possibly can.
Anyone who tries this, keep a log of your progress and please post it up after the 6 weeks are up.
P.S. I use box squats because I'm shite off of the bottom position. These could be substituted with pause squats.
Ta
Neill

[briant_gumble]

^^ Good stuff mate.

[Rob T]

Workout above looks good!!

[lewdog29]

^^you cant go wrong with the Westside protocol..I use a variation of this protocol myself..except I lift two days a week. A fullbody max effort day (typically deadlifts & weighted pullups).The dynamic day is slightly different it consists of a medium/high intensity explosive lift (typically Olympic lifts/trapbar deadlift jumps) complexed with a peak power exercise (acyclic plyometrics in vertical/horizontal planes or sled/prowler sprints).

One question about your programming..why did you program the lower limb dynamic session before the max effort day?

[simonmobiledisco]

wiegie, hav you ever used bands?

[Wiegieboard]

Lewdog
Its dynamic upper before max lower.
The days I train on it goes this way.
Day 1, Day 2, Rest day, Day 3, Day 4 , Rest day, Rest day.
This way I have plenty of time to rest which is something that I personally have to pay particular attention to. I'm a slow healer and started out as highly ectomorphic.

Simon.
I haven't used bands much to tell the truth as my weakpoint in squat is just below parallell which is why I box or pause squat. In the deadlift it's off the floor so I need to really start deading off of a couple of plates.On the bench my sticking point is 3 inches from my chest which is why I selected the 3 board press for myself. Lockout isn't something I've ever had too much problem with thankfully. Many of my training partners use bands though and to good effect. They're just something I've not really had to use (yet). It's maybe something I'll include in my velocity work next block, especially using them with box speed squats.

[Danny]

Lewdog
Its dynamic upper before max lower.
The days I train on it goes this way.
Day 1, Day 2, Rest day, Day 3, Day 4 , Rest day, Rest day.
This way I have plenty of time to rest which is something that I personally have to pay particular attention to. I'm a slow healer and started out as highly ectomorphic.

Simon.
I haven't used bands much to tell the truth as my weakpoint in squat is just below parallell which is why I box or pause squat. In the deadlift it's off the floor so I need to really start deading off of a couple of plates.On the bench my sticking point is 3 inches from my chest which is why I selected the 3 board press for myself. Lockout isn't something I've ever had too much problem with thankfully. Many of my training partners use bands though and to good effect. They're just something I've not really had to use (yet). It's maybe something I'll include in my velocity work next block, especially using them with box speed squats.

Do you do any cardio sessions or train MA if so how do you fit it into that schedule

[Wiegieboard]

Hi Danny. I do 2 or 3 swimming sessions a week. But don't do MA training anymore.

I do sprint training in the pool on a Wednesday and Fartlek training in the pool on Friday. I'll occasionally do one day of active recovery pool running on an extra day where I just take it pretty easy with a lot of stretching and under water distance swimming.

I wouldn't advise training MA on top of the program I advised. It seems like a little too much stress in my eyes unless you were on the polish milk or something.

If I was gonna train Powerlifting as well as Martial arts I don't reckon I'd do any more than 2 days of powerlifting a week personally. Some people are freaks and have an incredible recovery rate which allows them to push it to 3 days a week but I'm not one of those people.

Personally if I was training MMA still. I'd probably be doing Deadlift and chins for 3 sets of 6 or 4 or 2 on one day. Squats and bench on another day for 3 sets of 6 or 4 or 2. Any more than that and I'd be overtraining like a motherfucker. That's me only subwrestling maybe 4 sessions a week with that. I've never been the best healer.

There are other guys on here who are far superior trainers and athletes to me and who could give you far superior programs and advice.

Obviously all of the weight training I do is based around powerlifting and low reps. If someone was wanting to build pure size like OP asked, I'd suggest no cardio and a higher rep range with more volume. Through personal experience, a 3 day split using 12 reps for 4 sets each group added size to me the quickest even when eating a normal calorie diet. I used to gain about a lb of leanish mass a month whilst doing that whereas now I'm not too worried about putting more fat on with the strength and mass.

Again though, there are people on here who could give much better advice than I can.

[Danny]

So what would you recommend for someone training mma also running 4 miles 4 times a week is there any point doing weights?

[Wiegieboard]

Personally I'd just recommend doing 3 sets of deads and chins in the 2 to 6 rep range one day and 3 sets of squats and bench in the 2 to 6 rep range half a week later. If you get enough rest and your nutrition is right, I reckon that would be pretty decent for seeing some strength gains.