Best routine for size?

**MyWhey** · 12-15-2002, 04:23 PM

little info on myself: I'm 17, around 155lbs 5'9 and I've been working out roughly a year almost, and i've cut down quite a bit and i'm looking forward to bulking up in january. I'm looking for opinions on what you would think is the best routine for building size. Of course strength increases are welcome

but size is more of a important factor. I've been looking into AST's MAX-OT regime and i am thinking of trying that followed by the three week cycles of GoPro's workouts (I used to lurk alot under a differant name, i lost my password and i no longer have access to my old email

)
thanks alot

**Prince** · 12-15-2002, 05:47 PM

welcome back!

btw, I could have helped you out with the old username.

here is a basic 3 day split work-out that you can try: http://www.ironmagazine.com/modules....article&sid=29

**MyWhey** · 12-15-2002, 06:44 PM

Its ok, i dont think my whole 14 posts on my last name matter much

thanks though!
Anyone have comments on a previous experience with MAX-OT?

**powerrack** · 01-03-2003, 08:44 PM

There is no "best routine" for size. There is no magical routines out there or some magic number of reps. However most people find lower reps, more weight and more rest work well. That is for the majority of people out there. As long as you train hard no matter what program you use, and eat enough, you will grow.

**TrustNoOne** · 01-03-2003, 09:25 PM

Do some core exercises such as deadlifts, hangcleans, powercleans, good mornings, squats and flat benches, upright rows, bent over rows, push presses, all with a barbell alone, to get some overall size before you start doing any isolation exercises. At 17, do these for a year or two to get some overall thickness to your frame, and then from there you can start to incorporate smaller isolation movements. They will help boost your teste levels, although at 17 they are high already, but a routine incorporating these exercises will give you size.

**ShaqFu** · 01-04-2003, 01:26 AM

It may already seem obvious, but try to base your routine on heavy compound lifts like bench presses, squats and pull-up movements. And get lots of rest and food.

**Prince** · 01-04-2003, 08:24 AM

deadlifts and rows also.

**Wolfpack22** · 01-05-2003, 02:38 AM

Genetics are the biggest factor in bodybuilding. If you have good genetics and you work EVERY muscle group properly you will grow. Don't just bench and do squats! If you have poor genetics don't expect to get but so big. The only thing that can beat genetics is steroids. 17 is way too young to try anything other than basic supplements such as whey protein and Glutamine etc. Your diet is a big key. Eat more lean meat! Eat Navy Beans! You just have to tolerate the gas! LOL! Don't fill up on French Fries at school! Stock up on those 2 and work hard. Try some slow reps with negatives and you will see results. This helps with your form also.

**Prince** · 01-05-2003, 09:46 AM

actually, focusing on basic compound movements: squats, bench press, rows, etc. is the best way to gain mass.

I do not want to get into diet or supplements here because this is the Training forum.

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