[quote]conwict wrote:
To simplify what detaztoth said even further, check out MRT or the 25 Method by Chad Waterbury. You just can’t get any simpler than that. I made SICK size gains on it, and your strength will shoot through the roof too.
IMO, best program published on T-Nation. It is simple, distilled, and really gets down to brass tacks…none of this “do three supersets per session, no more than 22 exercises per week, and be sure to use a 4-0-4 tempo” shit. I will say that EDT touches it though; they’re pretty similar actually. BB EDT is less strength-focused. I’m currently experimenting with an A-B split of EDT and MRT. And IF you have dedication and time, HFT (high freq training) is great. But for a 3x week TBT for size, you can’t beat 25/MRT.
You will get badass results no matter what you use on it if you go heavy. Olympic lifts, power lifting compounds, strongman stuff, and compound “bb” exercises will all work. Here is what I used on both of them.
MRT-S
Narrow-grip chin
Tucked-arm dip
Front squat
MRT-H
Palms-up chest-supported row
Pistol squat
Close-grip bench press
Deadlift
MRT-E
Neutral-grip incline DBBP (steep)
Bent-over supinated row
DB Hack squat, DBs on plates
Stiff leg good mornings
25 Method:
Slight incline CG BP
DB High pull/jump squat combo (this one will fry calves and traps…just do one rep then another, and that’s one complete “rep”)
Pronated-to-neutral grip “strongman” row - AKA back extension bent over row hybrid
Hang clean and press (one of each)
Bent-knee good mornings (go heavy)
Close-grip pull-ups (pronated)
Floor press (BB)
Deadlift
Machine supinated row[/quote]
Those are both fine programs Conwict. The thing is though that there is most likely nothing wrong with Droogan’s current routine. He himself said that this program had been giving him good results up until recently. I myself find it hard to believe that he has truly progressed to the point where this routine has indeed outlived it’s usefulness.
His lack of size (but continual increases in strength) gains most likely points to a problem with diet (caloric intake). My guess is if Droogan ups his calories then the routine will “magically” start producing gains in size once again.
My point is that while having him switch to a new routine (no matter how good that routine is) might result in some size increases, it’ll still mean that he is overlooking the real problem (his diet). So, the routine might add a little size, but then it’ll stop working and he’ll have to switch routines, and then switch again, and again, and again, and he’ll wind up constantly searching for that “magical” routine that will get him to his goal. All the while failing to realize that most likely many (if not all) of the programs that he’s tried were effective programs. It was his diet that was holding him back all along.
Droogan, stick with the routine and just up the calories (also make sure that you’re getting enough protein, at least 1g per lb of bw, if not more). Don’t worry you’re not going to one day wake up a fat pig. If your bf starts to get out of hand just up the cardio a little, or decrease the calories a little.
That’ll be a much more beneficial lesson for you to learn in the long run than jumping to a new routine. Diet really is as important (if not more in many cases) as resistance training when it comes to building muscle. The sooner you learn that, the better off you’ll be.
Good luck.
