Best workout plan for building mass

[Plinco]

I was reading an old PDF by Anthony Ellis about building mass. What is the best plan to build mass these days?

 

[B80]

Anything you commit to and stick with.
Haven't read much on subject for years, but general consensus for natties is hitting muscles with higher frequency, rather body part split every 7 days.

Fully body 3 times a week if starting out, although I preferred upper lower, 4 times a week.

Now I split 3 ways, push, pull, legs - usually 5 times a week.

Key things are consistency, intensity and diet. If you hit those 3 things, and include main compounds in your workouts, you could choose pretty any recommended routine and get decent results.

 

[Poonstra]

Key things are consistency, intensity and diet. If you hit those 3 things, and include main compounds in your workouts, you could choose pretty any recommended routine and get decent results.

Pretty much this. If you'd ask me I'd say Starting Strength or 5x5. If you want mass you need a surplus of calories and a surplus of protein.

 

[FlexpertHamilton]

No idea as I've never done a mass-oriented program. I've heard Shortcut to Size and Arnolds Blueprint to Mass are good though.

Pretty much this. If you'd ask me I'd say Starting Strength or 5x5. If you want mass you need a surplus of calories and a surplus of protein.

In my experience 5x5 type of workouts are better for strength development and foundation than size. Some people with blessed genetics might make it work though.

 

[EyeBRollin]

I was reading an old PDF by Anthony Ellis about building mass. What is the best plan to build mass these days?

80% of skeletal muscle is in the legs, back, and posterior chain. To build mass, you must squat, deadlift, and barbell row. I recommend stronglifts 5X5.

 

[FlexpertHamilton]

80% of skeletal muscle is in the legs, back, and posterior chain. To build mass, you must squat, deadlift, and barbell row. I recommend stronglifts 5X5.

Pullups too, especially weighted.

 

[Poonstra]

Pullups too, especially weighted.

I agree, and chinups are a part of the SS program, phase 3.

 

[B80]

bascially do the big compounds for each body part, no need to focus too much on any area, do everything evenly. Finish off with some isolations for arms, calves etc.