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Old 06-20-2010, 07:21 AM   #1
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what is the best muscle and mass building program out to date? I'm going to be looking at putting on some size here in the next couple of weeks and I'm having a hard time deciding which program to go with. Post up your thoughts.......
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Old 06-20-2010, 08:31 AM   #2
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I think that the workout has to be lights out focused on progression and strength. My favorites right now are:

PRRS

P RR S – Power, Rep Range, Shock by Eric Broser Muscle and Brawn Bodybuilding and Powerlifting.

Scivation Tri-Phase Training

http://www.muscleandstrength.com/dow...ivation/08.pdf

Power Muscle Burn


4 Day Power Muscle Burn Workout Split | Muscle & Strength

Layne Norton's Power Hypertrophy

Layne Norton’s Workout Routine – Power and Hypertrophy Muscle and Brawn Bodybuilding and Powerlifting.
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Last edited by rippednmichigan; 06-20-2010 at 06:57 PM.
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Old 06-20-2010, 09:20 AM   #3
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Originally Posted by BendtheBar View Post
I like the Sciavation one, I did that a while back. Not all the way through but for a few weeks and liked it. I see alot of people doing like 2 week bulk, 2 week cuts. I'm wondering how some thing like a 4 week bulk alternating into a 4 week cut would turn out? I wanna def lean bulk and some what maintain my ab's through out a bulk. Thanks for the links BTB.
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Old 06-20-2010, 09:21 AM   #4
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My opinion Ripped is that you need to stay away from any cutting for at least 6 months. Time to go gonzo on strength and mass. I think if you jumped on a good clean bulk out the gate after this long arse cut you would really benefit well.
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Old 06-20-2010, 09:23 AM   #5
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screw the abs! time to get huge!

i made you up a program it goes a little like this.................

eat as much as i can....
train as hard and heavy as i can........
sleep for 8 hrs....
do it again!!

this one is tried and true! results are guaranteed!
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Old 06-20-2010, 10:53 AM   #6
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Quote:
Originally Posted by jslep View Post
screw the abs! time to get huge!

i made you up a program it goes a little like this.................

eat as much as i can....
train as hard and heavy as i can........
sleep for 8 hrs....
do it again!!

this one is tried and true! results are guaranteed!
That's what I'm talking about!! I am thinking about trying the Tri-Phase training from SciVation just for the heck of it. To mix it up a little. I'll probably start it in July when my training partner gets back from Cancun.
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Old 06-20-2010, 11:21 AM   #7
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I really love the ol STS program too, but ithink I might just stick to the Tri-phase. J your funny dude I hear ya hear ya though. And BTB I don't know 6 months! Though that would put me at the beginning of 2011 and perfect time for another cut hhmmmm....
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Old 06-20-2010, 11:34 AM   #8
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I really love the ol STS program too, but ithink I might just stick to the Tri-phase. J your funny dude I hear ya hear ya though. And BTB I don't know 6 months! Though that would put me at the beginning of 2011 and perfect time for another cut hhmmmm....
I think if you took 6 months you could add a quality 5 to 10 pounds of muscle.

6 months is a short time! If I were training you it would be 2 years! Clean bulk +300 to 500
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Old 06-20-2010, 11:51 AM   #9
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I started keeping some kind of log since last year. I think I will list a couple of programs that I really liked -

1. Tri-phase training. BW increased from 182 lbs to 187 lbs over 8 weeks.
2. Milk and squats. BW increased from 187 lbs to 195 lbs in 5 weeks.

Obviously, there was a decent amount of fat gain in those numbers.

I followed the 12 week tri-phase training. First phase had increasing volume. The second phase was increasing load. For the third phase (frequency), they recommend a full-body routine and here I simply went in with the milk and squats for the last phase. So think of it as the last phase of tri-phase.

Must say I didn't exactly drink a gallon of milk a day, but it never went below 3/4 gallon a day. It was damn effective to gain weight. The bad part was by adding 5-10 lbs to the bar each workout for 20 rep sets, by the end of 5 weeks, my lower back was messed up and I had to take a month off from training.

But, overall, for a short-term "shock" program, I think milk and squats is a good one for adding size. IMO, it's not something one can keep doing over a few months though.
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Old 06-20-2010, 12:09 PM   #10
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hey rip i ate china buffet for dinner last night and now i'm gonna go destroy a fathers day brunch. can you say WEIGHT GAIN!!!
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