Hey guys I have been doing this https://forum.lowyat.net/topic/371250 slightly modified version of SS, made a lot of strength gains and I'm wondering whether I should change to other program? My main focus is to pack on size. I know that caloric surplus is all you need to gain mass as long as you're progressive overloading no matter what the program is but I wanna ask, what are some programs that focus more on size?? Cause from what I read, this amount of reps is mostly for strength gains instead of size

I'm 67kg now ,height 168cm, main lift stats are as below:

Bench - 80kg
OHP- 45kg
Row- 55kg
Squat - 90kg
Deadlift- 110kg

Thanks

Strength = size..

Keep doing it until u badly stall.

This post has been edited by Armesh: Oct 9 2014, 03:53 PM

I have a question regarding this as well.

I did BB for 3 years now, but I disregard my first 2 years, considering the facts that all I did was isolated movement (influenced by typical leg-skipping bro science gym). Starting this year, I started to corporate more compound exercise (Squat, OHP, DL). For these compound exercise, I did it with 5 sets of low reps (3-5reps), and I incorporate some isolated exercise as well (u can review my training log for my training regime)

So the question is, is it too late for me to start this programme as well? Is it still okay for me to follow this programme, and same as TS question, until what extend should I follow the programme?

1. DONT make your own program, go find a good solid program on the net (madcow,ss,sl, max ot, allpro, greyskull)

2. If you cant squat 2x bw, bench 1.5 bw for 1 rep, do a beginner program. If u can do advance prog like madcow.

Noted. Thanks for the advice.

Btw bro @Armesh, do u put your workout log in the Workout Journals section? Would like to see an example of how you plan your workout.

This post has been edited by anak kenyalang: Oct 10 2014, 04:56 PM

No i dont have a log here.

But, I do have excel sheets on my computer where i record and calculate progression. I also bring my smartphone to the gym and record my reps.

So if i'm not progressing, i'll instantly know my diet is the problem cause i know what progress to expect since the routine is perfect already.

This post has been edited by Armesh: Oct 10 2014, 10:22 PM

bench 80 but squat 90 wow

my squat 135 but bench only 90 lol

BTW, if something isnt broken why fix it lol keep doing the SS until you stall

or spend some time to experiment your own split lol

i spent a year to find out which split works the best for me, and i made a split for myself that targets the big part twice a week

Monday - shoulder, back ( no deadlift for back)
Tuesday- leg ( daedlift put on leg day so i will be doing both squats and deadlift)
Wednesday- rest
Thursday - Shoulder, back (again, no deadlift)
Friday- leg ( again, deadlift + squat)
Saturday- Chest + arms
Sunday- rest

it works differently for everyone, the reason i do shoulder twice a week but chest once a week is because overhead press has great carryover to benchpress( i suppose) but my bench still sucks lol maybe im wrong

This post has been edited by Manlet: Oct 10 2014, 10:28 PM

I think my bench increased so fast due to the pushups I did last time lol.
I was a bboy before starting a gym lifestyle, was doing pushup every single day and tons of bboy movement that requires upper body strength

How long did you take from zero to reach that level in your stats?