I work out every few days and I have tried a lot of different lifting routines. Right now I lift 4 sets at 8-10 reps. I am strong and ripped but not "big." I think this might be because of my type of workout. I know there is difference between strength lifting and bodybuilding lifting. Should I do a bodybuilding type of workout to gain weight? Also, what is good bodybuilding routine?
No, if you want to gain weight you have to eat more.
6'2 - 105kg (231lb)
A Westside journal.
'There are no layby's on the road to strength'
'The greatest pleasure in life is achieving things people said you could not achieve'
'He who makes a beast of himself gets rid of the pain of being a man'
Depending on how advanced you are, you can regulate the volume of your routine. Less advanced, you should have low volume. More advanced, you can start increasing volume. Focus on the big compound lifts, and like tom said, eat in a surplus.
As for the original question, I would recommend getting stronger on the main lifts in the 5-10 rep range and eating alot of food. You can do a set of two of isolation exercises as "finishers", but put your main effort into driving up the main lifts. Your number of isolation exercises should be limited early on. This is essentially a blend of "strength" training and "bodybuilding" training. A good strength program and a good bodybuilding program will not be nearly as different as many people think.
There's a reason routines like Starting Strength are so good for beginners, very low volume allows them to adapt to the stresses. As their ability to increase loads and their work capacity increases, then they can start adding in more volume. Just jumping into high volume routines usually has beginners spinning their wheels for years.
Too many people rule out Starting Strength as a possible workout routine (me included) as soon as they hear the phrase "beginner routine" (as everyone assumes they're not a beginner if they've lifted weights at some point in their life) ~ and that's ashame because if you do the work and EAT like Rip says, you will get STRONG, and HUGE ~ and you will see these results QUICKLY!
I remember thinking I was an intermediater lifter ~ then I started comparing my lifts to what the guys on Starting Strength were doing after a year or so on the program, and I was quickly humbled by the weight they were moving. lol
Does this pose make my camera look big?
"We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."
Unfourtunately there really is no black and white answer. depending on your background (ie being in athletics growing up, your structure, metabolic profile, current level of muscle mass/maturity, etc...) your program could go many different ways. Also everyone responds differently to different types of programs and their context whther they are strength, power, metabolic, or hypertrophy based or even a hybrid.
The thing to remember is there is not one magical program that produces continuous results its the cummalitive effects of proper programing over time. For example I may have a client do back to back hypertrophy based protocols, then have them do a hybrid of strength and power and then go back to a hypertrophy based program and they will see the beneifits from the strength/power program induce more hypertrophy in the next protocol.
A general answer to your question would be if you have been doing 4 x 8-10 reps for a while then a change or variation maybe needed. You can intergrate say 5x5 in a hypertrophy based program or more power moves like olympic lift variations such as one arm snatch. Many ways to go about it, it just depends on your current needs state.
Also to gain you must have proper nutrition in place.
Online Coaching: www.maximumperformancetraining.net
Youtube Channel: https://www.youtube.com/user/allencresstraining
Off Season Journal: http://www.wannabebig.com/forums/sho...-and-Nutrition
From what I understand, the volume tends to go up as you get adapted to it and use more work to disrupt homeostasis, and frequency goes down as your recovery gets longer. Could someone tell me if they agree?
SS is actually pretty high in squat volume. You have to keep in mind, with SS the goal is to add weight to the bar 2-3x a week for 3x5 sets across. In a few months your volume/intensity begins to sky rocket.
My 10 week cut results
"Sweat in training so you don't bleed in battle."
There are a lot of internet guru types who think that SS is a poor choice for novices who are interested primarily in bodybuilding, as the volume is low. Personally, I think that's bull****. I and several other people I know why jumped on SS saw extremely good results. It may not be a perfect program, but it damned well holds its own.