re: Best way to put on size quickly?

Ok to get size you’ll need to drop the weight to less than half your set of 10 weight. Your workouts will need to be very high reps to push blood into the cells. You see a lot of thin strong guys. It sounds like you want to get larger so get to it.

You could do a week of MEV, a week of MAV, a week of MRV. And cycle like that.

ETA: it’s early, that’s exactly what lsu said. I half read his post

2 pints of Haagan Dazs every day. Rum raisin is my preference.

Generally speaking you should be able to cut the fat quick. Just have to track your caloric deficit really accurately and add in a ton of cardio while maintaining weight training. Doing it “quick” really stunts muscle growth/causes muscle loss after about 4 weeks tho. But you can look great for summer and restart from a higher level.

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It is true for quick size gains.
Strong will get you some size but this man wants size, fast like a bb.

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no it isnt.

look progressive overload while in a caloric surplus and positive nitrogen balance are the keys to putting on size.

the progressive overload can come from a couple different ways

- ramp up the volume
- add weight each session
- add reps each session
- improve bar speed

progressive overload is an indication that a proper training session has taken place and adaptation has occured.

in general...gains in strength=gains in muscle

but what i posted is scientifically proven.

if he is a normal heavy lifter than he should dial back the intensity and ramp up the volume

if he is a volume lifter, he should ramp that down and ramp up the intensity

and im talking long term gains myofibillar hypertrophy not typical Sarcoplasmic hypertrophy that washes off when you shower.

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Best way to put on size quickly?

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So instead of doing a 3x5 of benching 225 pounds do something like 4x25 benching of 135 pounds?

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no more like

3x5 on bench
3 sets of dips
3 sets of weighted ring pushups
extreme stretch

the next week go to 4 sets on dips and weighted ring pushups and go longer/heavier on the stretch

then go to 5 sets

then 6 etc etc until you can no longer recover. that is your max recoverable volume.

take a deload week, raise the weights and repeat. usualyl recommend running 8-12 week cycles like this. after 2 or 3, go to more of a intensity based cycle like doggcrapp training where with the rest pause you are really getting after teh strength


but i have posted before, the LP from greyskull making sure you do the bodyweight homework is the best way to put on mass as a newbie

from there decide which way you want to go and look at things like RP, PPSA, doggcrapp, fortitude training, mountain dog training, DUP, etc etc

i will say, most guys on here would get the results they wanted just by doing the ppsa programs. if you want upper body mass, pick the ones focused on that and run them for a year and fricking eat. eat shite tons of protein, shite tons.


if someone wanted to focus on upper body mass and is in a home gym or similar, i would suggest PPSA as follows

arm farm
all i want for christmass is a big bench
stacked, jacked and turning heads
pool season 1
pool season 2
elbow meat
filling out the hoodie
filling out the hoodie 2
hypertrophy
benchoholic
periodic table of thickness
arm farm original
strongville
pump city

if you do the above through now until end of next year, eat 300g protein a day and a 250-500 calorie surplus, you will be much much better off than you are today. especially if you add the 5/10 lbs monthly to your training max.