I have a preference for picking a main exercise, one of the biggies, then picking a couple movements as accessory that either complement or improve that main exercise. I.e. a deadlift, followed by two back-building accessory movements. The main exercise should take priority... if you feel like crap and don't want to go to the gym, don't skimp on the main exercise and do the accessory, skip the accessory, dig?

Here's an example...

Day 1
First - Deadlift triples
Second - Bent Rows 3x10
Third - Chins (two sets of 10)

Day 2
First - Overhead Press 5x5
Second - Narrow Bench Press 5x5
Third - Dips (two sets of 10)

Day 3
First - Squat 5x5
Second - Leg extensions (burnout set of 20, it's great for prehab on the knees)
Third - Box jumps if you got the gas for them.


There you go... basic strength and mass program. No frills needed. Mix up the reps... I'm a fan of the following rep schemes (I never go over triples in deadlift though... always thought it was too easy to let form break after 3 reps)

Classic 5x5 (McRoberts) - this is warmup, then pick a weight to do 5 full sets of 5 at that working weight (vomit inducing if you get too cocky)

Kubik 5x5 (Brooks Kubik) - warmup is included as the first two sets of 5, next three are increasing weight to a very heavy set of 5

Reverse Ladders - This is where you take two steps forward, one step back... i.e. in a 3x3 reverse ladder on say a squat, it would look like this... 3x120kg, 3x125kg, 3x130kg, 3x125kg, 3x130kg, 3x135kg, 3x130kg, 3x135kg, 3x140kg (this is one of the more challenging and time-consuming rep routines in the world, but it really helps you pace yourself in the gym yet still get the total tonnage up)

Pyramid - This is what I usually end up doing when I just "want to lift heavy stuff", do 5 reps on a movement, then do 3-4 reps heavier, then do 2-3 reps even heavier, eventually ending at a very heavy single.

For a more traditional approach I can't recommend Rippetoe's Starting Strength program.
http://www.startingstrength.net/workouts/

Thanks for your suggestions guys.  I think this will get me started in the right direction.  I decided to go with Rippetoe's program for simplicities sake.  If anyone has ever used this, about how long do you recommend waiting in between sets - I went with one minute yesterday but Rippetoe doesn't address this on his blog. 

In Rippetoes program, he outlines workout A and workout B. On workout be he instructs to do a "press."  Does anyone know what type of press he's referring to?  I assume he means a military press as most other muscle groups are addressed in the other exercises.

More on Starting Strength:

Check this write up:http://forum.bodybuilding.com/showthread.php?t=998224
(I know, it's the BB site, but the write-up is legit).

Or buy the book. I know I'm glad I did.

Rippetoe's program has been working well to improve my strength and I'm very impressed with the size I've gained on my thighs and hams (thanks to all the squats).  Yet, the program doesn't place much (or enough) emphasis on arms and back.  Those are two areas I feel like I'm lacking in size.  I'd really like to add two inches to my arms and calves and really thicken up my back. 

I realize much of that depends on how much I eat and a host of other factors.  Yet, does anyone have a recommendation to a program they've used to accomplish the above (adding inches to their arms and size to their back).  Keep in mind, I'm going for muscle size, not necessarily strength or endurance.

All those suggestions are really good routines that might work great to put some size on. I know it might sound cliché with his type of diet, but check out the crossfit gym closest to you. A lot of bodybuilding types trash crossfit routines but I've seen plenty of lean people add muscle mass in those gyms. I have trained and competed in a lot of athletic events including college football, bodybuilding, amateur strongman, SWAT competitions and ju-jitsu. A good crossfit gym brings you a total package which you can not duplicate elsewhere. Trust me, I have tried.

I was always the skinny overeater trying to pack on more muscle and you'd be surprised at the way you will look after a couple months of crossfiting, especially eating paleo. Might not win you the Mr. Olympia, but please, don't trash it until you've tried it for at least a month. And keep in mind, if you go to a crossfit gym (any one worth its salt), you will be doing all the heavy deadlifts and squats you can ask for, not just the muscle endurance stuff as some people think. Check it out.

Quote from: newpaleo20 on January 11, 2011, 09:25:33 AM

All those suggestions are really good routines that might work great to put some size on.

That's exactly what he is trying to do. Crossfit WOD's are only going to make a hardgainer bathe in cortisol and become an impossible gainer.

On the plus side Crossfit does seem to keep a steady flow of developing orthopedic surgery patients.

As with any exercise routine, if a movement is done incorrectly you are just asking to become hurt.  I can't count the number of times that I have walked into a regular gym and seen people trying to imitate crossfit movements and failing miserably.  I swear by crossfit, but please go to a gym with a well-respected trainer (hopefully lvl 2 with other certifications as well...esp oly lifts). 

On a side note, Mark R. is a genius.  That's a great quote.