Workout Programs to Gain Muscle
If you are looking to create an impressive physique, this is one of the best beginner’s workout programs to gain muscle. Personally, I spent my first few months or so of training doing variations of this work out with great success.
This body may not be as far away as you think it is.
The reason why I think beginners should start out with this program is that it provides experience in the compound lifts, builds quality mass… But most importantly it builds a strength base.
The Importance of a Strength Base
First off, the first few months of working out is the absolute easiest time period to gain lean muscle. Not only this, but it’s a time period where one can gain large amounts of muscle on a strength routine (like this one).
Secondly, building a high amount of strength in the main lifts will be very important during future programs. For example, if you can only bench press 65 pounds for 12 reps now, then you’re going to plateau real quick when you enter a traditional mass building program. However, if you build a strength base and work up to being able to bench 105 pounds, or even 135 pounds for 12 reps you will be in a much better position to gain solid muscle.
And yes, the program may look simple, but that’s the beauty of it.
The routine may look as easy as 1-2-3, but after your first work out you'll see it sure isn't!
Why You Should Do This Program
Here are some of the advantages of performing Rippetoe’s 5×5 routine:
- It’s extremely simple and easy to follow (easy to understand – not to say the exercises are easy)
- The work outs aren’t time consuming, making it easier for beginners to get into the “working out swing of things” before committing to a more time consuming split work out
- It provides a solid strength base that will allow for even greater gains in the future
- The program includes all of the main “meaty” exercises that give the most bang for the buck
- Given diet is in check, this program is as good as any for gaining mass
The Routine
Enough talking about it, here’s the routine:
The squat, the king of all exercises.
Work Out A:
- Squat 5×5
- Bench Press 5×5
- Barbell Rows 5×5
Work Out B:
- Squat 5×5
- Overhead Press 5×5
- Dead Lift 1×5
The program is three times a week, alternating between Work Out A and Work Out B each work out day.
For example, my routine was like this:
Monday – Work Out A, Wednesday - Work Out B, Friday - Work Out A
The following week would look like this:
Monday - Work Out B, Wednesday – Work Out A, Friday – Work Out B
A Word on Off Days…
Tuesdays, Thursdays, and Week Ends are traditionally seen as “Off days” to let the body recuperate.
However, feel free to do abs on any of the “Off days” 1 – 3 times per week. (I usually did abs on Tuesday and Thursday and took the weekend off)
So there you have it. The famous Rippetoe’s work out. Give it an honest shot and you’ll be surprised by the results.
This is an introductory program that one should not take lightly. Really focus on getting the form right on these main lifts, and with patience and dedication you will yield great strength and some muscle gains.
Taking it to the Next Level
After 3 – 4 months, once you’ve built the “strength base”, you’re ready to move onto a routine that is focused on achieving that lean, muscular look. Or, if you already have quite a bit of experience with training then you may be able to surpass this routine and move up to a more intermediate routine.
I recommend checking out Visual Impact by Rusty Moore. It’s a comprehensive program that clearly outlines how to strategically achieve the lean, muscular body’s of Hollywood actors (ripped, defined, and good shape).
The program outlines three specific phases that each contribute to getting an attractive body. I feel like I’ve been sucked into aiming for the typical “Bodybuilder”, wide and bulky type body in the past… Until realizing that it’s not the type of body that looks good to the general population.
I have started to use Rusty’s approach to bring it back to achieving a good looking body – one that is ripped, proportioned and that I can be proud of on the beach rather than on a bodybuilding stage.
Click Here to go to Rusty’s page where he goes into more detail on his approach.
Do you reckon something like this workout would be much use for someone like myself? I described my sort of situation on youtube, i’ve been training for quite a while, in a gym for 2 years, at home before, never really making great progress until the last year or so. Im working on a 4/5 day split atm and im not doing too bad but i’m always curious when it comes to things like this.
Cheers. nimuaythai.
I would say give it a shot with a diet protocol similar to the one in my latest article “Food Ideas for Skinny Guys Desperately Trying to Gain Weight”.
Focus on gaining strength in the main lengths – especially dead lifts and squats. Have a focussed mass phase that you won’t waver from. Minimum 2 months, maximum 5 months. Make caloric targets and consistently hit them. You’ll make more progress than you did in the past year.
yeah thanks for the mention in the article ;D i’ll bare this workout in mind when i’ve less time in the coming months to train.
No problem, good luck!
Hi Nathan, recently stumbled upon your videos on youtube and am looking forward to this “mass mania” program
For the past year (I’m almost 16) I’ve been trying to bulk up and have been fairly successful alternating between my schools gym and my dumbell set. I went from being a slim 60kg to a more buffed up version of myself at 75kg. I am no longer slim but now have the problem of to much fat as I want to be lean with moderate size but strong muscles.
I know you’re no health expert but you seem like you know your stuff, so my question is which “rabbit” should I chase first? The one that will make me leaner or the one which will make me stronger?
Thanks in advance!
I am biased because I’ve always been one to align my goals with the season. So naturally, as it’s winter I always choose to bulk up, conceding to gain a little fat, and then start cutting down during the spring. However, one can’t get carried away.
Depending on how much fat you currently have, you may need to alter your caloric requirement (lower it) to prevent excessive fat gain (you’d need less calories than someone who is “lanky” and is finding it hard to gain weight), while still being at a caloric excess to gain muscle. Maybe make a goal of getting to 78kg in 3 months, while keeping body fat levels at a controllable level. Then during the spring cut down to a leaner 72kg.
Hope that helps.
Hey, I’m probably going to become “that annoying poster” but i’d really like to know more about the workout you used following restarting training before “my transformation”?
Cheers!
Look out for my article on Pyramid Training, coming up soon!
hey man, liking the website and stuff, just wondering with this rippetoes additional work, on a monday ill do chin ups and ab work, on a wednesday ill do dips and ab workout and on a friday ill do chin ups, bi curls and tri extensions and ab workout, my off days ARE off days so how come u go to the gym and work your abs and on your days off and not on other days, u only need to do three sets of ten reps on each ab exercise and it’s a different exercise everytime u go.
Not sure what you’re asking exactly, but if you’re trying to limit the amount of gym time, that’s totally fine.
It’s just people have the option to do ab-work on off days, but if you want to do it after your work outs go for it.
Hey Nathan,
I am 14 and am beginning to work out! I plan to use Rippetoes… But I don’t have a squat rack. Would this one be a good one for me to start out on if I don’t have a bunch of money to spend?
http://valorathleticsinc.com/store/BD-17-Combo-Squat-Bench-Rack-p-16341.html
Yup, looks perfect. That’s exactly what I started out with (with a bench as well).
It’ll last you for years and you’ll save money long-term rather than paying $40/month to go to the gym.
Plus there’s something intense about working out hard in the privacy of one’s own home… you can be shirtless, shoe-less, and yell all you want without anyone telling you what to do. I miss it.
Thanks for the help man! I already have a bench I just needed a rack, and I will soon have one of those too! I am pretty pumped! Haha
Good to hear bro.
Oh man, if I had committed myself to a solid program when I was your age I’d be light years ahead by now. Just remember that gains never come as quick as you like, but in the scheme of things the time and effort is MORE than worth it.
Think about it, you have four years before you hit university. Eat enough, and train hard consistently and you will be one of the biggest guys on campus as a freshman.
I know it seems far away to talk about college, but it’s really not. Never stop training – there’s a lot of bullcrap in this industry. Don’t let it confuse you. Just experiment, KEEP PUTTING WORK IN and overtime you will improve.
Good luck man, I believe in you.
Hey, I’m kinda new to this. What do you mean by 5×5 workout? 5 sets with 5 reps?
And what kind of weights should I use? My max weights that I can do up to 10 reps of, or smaller weights of just 5 rep max? Do the weights increase?
Thanks
There’s different variations, but what I’d recommend is having the first 2 sets as “ramping up weight”. With the last 3 sets the SAME weight, for 5 reps each. So choose a weight you can top out at 3 sets for 5 reps each. So let’s say that weight for me on bench is 185lbs. This is what it might look like:
95×5, 145×5, 185×5, 185×5, 185×5. Hope that makes sense! Once the “top weight” gets too easy, move up by 5 lbs. So once I hit 185×6, 185×6, 185×6, I think it would be time to move up to 190. As long as the reps range between 4 – 6, it should be okay.
Hope that helps.
I recently started this workout, however my posture is terrible will these exercises help that out? Also is there any exercises u personally do to maintain good posture?
Yeap, I find squats and deadlifts definitely help my posture. It really strengthens my lower back (as long as I’m doing good form of course).
Nathan,
I’ve been following some of the advice on your site on and off for about 2 months now. Thought I would finally drop a line. After years of distance running, I started my weight gain journey at 6″1 and 160 pounds… I’m now 172 pounds and debating the switch to your mass mania routine. I’m shooting for 185 pounds by mid June.
Thanks for the interesting articles… the information overload one hit home for sure.
Erik
Hey Erik,
Thanks for the comment. That’s sweet man, I came from the same background… long distance running and gaining mass definitely don’t mix. If I were you, I’d stretch out your timeline a bit for that goal, but I’m not gonna stop a big dreamer. I’d say go for it, just remember calories are the determinant of your success ultimately. Let me know how it goes!
-Nathan
Okay I was just wondering rite now I’m exactly where u was on that first picture of your body transformation video. I’m 5’8 and about 135-140 lbs and I’m 15 but I think I have a little more muscle than you in that picture. So I’m trying to gain mass and after that imma start cutting, and im going to try and gain 25lbs in 3-6 months and I just wanna know do you think I should do mass mania or the rippetoes workout? Please and thanks bro.