Question On Extreme Gains In Size

[DACHANDE]

I have a degree in food & nutrition so I know what to eat and how often. But my question here is which workout or program do most people see the best results from. I dont want tone or less fat more muscle I want a program that will destroy my body everyday and from eating properly should heal and be ready for the next. Most gains in size, not to worried about strength though this is needed for more weight but main focus is on all around size. Going from a microwave to look like a fridge What do you reccomend?

HIT
5x5
DFHT
Squatting 20 reps (since most atp is here should legs be the focus of any mass gains) ?
Strictly compound movements
HST
Calisthenics
Periodization
Pyramiding

I apologize if linking to another site is not allowed but this is similiar to the theory on this board

http://www.bodybuilding.com/fun/core_feb_6.htm

Dual Factor Training.

Im looking for balls to the wall, throwing up if need be, blood and guts.

Example dorian yates 1 rep max trainings, it seems to work for him but i doubt the norm uses his methods.

This will be for natural bodybuilding only, so if you use any program and are on a cycle please state that because gaining 30 lbs on one cycle is different then what a reg uses would achieve.

I can see this as being a hard post to respond to because there are so many programs out there, im talking size gains like the ones on ESPN for the strongman competitions. What is needed to be of that magnitude besides genes, I want the workouts. If i need to cut trees down or pull logs ill do it if it grants better benefits then lunges. This is a very experienced board and Im glad to still see a few members around here i used to chat with regularly. Shouts to Phreezer, and Hogg, Bob, Wid if your around its been some time. Thanks in advance!

 

[MrBman]

your probably not going to like my advice - but to tell you the truth, everyones body is different ... basically your your own chemical experiement ... the best way to see what works for you is to choose one of these training programs and stick with it for six or so weeks - you'll make gains regardless - as for having your muscle regenerate on a daily basis - muscle regeneration when not using any sort of anabolic/androgenic substances will take anywhere from 48 to 72hours ... if you hit them hard and proper ... it is only after this that the growth process can begin -

the body must repair ripped tissue first, before it can begin thickening the affected tissues ...

as for my favorite routine i stick to a simple 5-day split - one muscle group a day - biceps/triceps same day ... you said youve got ur dieting down pat, im not gonna comment on that - just remember insulin spikes are key ....

Just pick a routine man ... and stick with it - if it doesnt work, after a few weeks - bail ..... keep them under an hour/45mins - u'll be golden ... the fact that you got your nutrition down pat is probably the most important weapon you have - training is nothing without proper dieting

 

[MrBman]

by the way ... what are you current stats ... we need to know your age, weight, height,

 

[bigbench]

Bman is right. You have to figure it out for yourself. Some can grow on one working set per body part where others have to do 30 sets. Some prefer 3-6 reps while others stick to 12-15. No one can tell you what is right. Like he said, just try out different routines and see what works

 

[DACHANDE]

my stats are 5'11' 192lbs age 25 8% bf atm. I think im going to try the daul factor i like the 2-3 week loading and then 1 week unloading and maybe mix it with something i read in the dog crapp article about if i dont beat the previous weeks reps or weight to train hard on another exericise and grow.

Yes i realize training in the manner i am attempting is going to cause longer heal times but with adequate sleep and diet i should be ok. I need to get away from what ive been doing which is standard pyramiding and start lifting heavy core again. From reading the articles DFHT stuck out the most and the articles seem to be consistant with gains. Thanks for all the inputs so far any other comments are much appreciated!

 

[DACHANDE]

as for my favorite routine i stick to a simple 5-day split - one muscle group a day - biceps/triceps same day ... you said youve got ur dieting down pat, im not gonna comment on that - just remember insulin spikes are key ....

MrBman could u elaborate on what you mean with the insulin spikes? not sure if your saying there good or bad here. I usually eat a cup and a half of oatmeal 1 hour prior to my workouts since i lift in the morning. As most of us know here its a low glycemic index food which is one of the better carbs. But im not sure if your saying i should have a spike at some point like after a workout, during etc. Thanks in advance!

 

[bigbench]

Slin spikes in gaingine weight are GOOD. After you work out, and even imediatly prior, you want to have simple carbs into your system. The four hours post workout are the most crucial for nutrients in your system, so causing an insulin spike will increase the amount of nutrients you can feed your body and capatalize on that window

 

[DACHANDE]

Thanks big bench im set on the spiking then Rice yams all that stuff im about 4000 calories a day right now CLEAN FOODS. weight is going well so far on day 3 of DFT body is tired but i have energy like no other, 2nd day of legs tomorrow then 2 day rest. Going to try for the 2 week on 1 week deloading, as long as i keep going up in weight no sense of unloading early.

 

[MrBman]

yea ... Big Bench Nailed this right on the dot ... basically bro, 40grams of carbs provides a sufficient insulin spike post workout wise - it puts ur body into a state of anabolism - reducing the post wrk out catabolic stress - that is frequently induced through heavy lifting -

giving ur body moderate insulin spikes throughout the day is a great way to keep ur SHBG levels down - these little bastards love to attach onto testosterone, preventing it from reaching androgen receptors, limiting ur body's ability to synthesize protein ... outve the amount of test ur body produces - only 5percent is free testosterone - the rest for mst part is stuck to SHBG ...

not overtraining, getting proper rest, not binge eating, eating regularly and getting proper anabolic spikes limit SHBG ... undereating, overtraining, binge-eating - u get the picture do the complete opposite -