maximum mass and size gain program?

[mahmoudalaa5201]

Now,I am stacked with 1- procomplex 2- on creatine 3- amino beef 4- optimen 5- No explode And I want to get the maximum result of this supplements, so I need a mass gain program to bulk up as possible, heard bout phat, living large,hrt, project mass. I don't know, could anyone with experience advice me or give me link to best mass and size gain program ?
I am intermediate in bodybuilding field I'm 70 kg and 175 cm, 20 years old, 3 month lifting.

[TheViking1992]

How strong are you? What can you Bench, Squat and Deadlift?

[mahmoudalaa5201]

10RM for bench 70 kg, squat 95 kg, deadlift 90 kg

[connorpat1995]

deadlift higher than squat?

you're not squatting to parallel

[mahmoudalaa5201]

Yup I'm not concentrate on squat, I play sprint kayak so I need my upper body specially my back.

[mahmoudalaa5201]

Can anyone help me?

[sooby]

i think he means squat higher than deadlift

[Dano85]

My sig appropriately answers your question.....


all the following are also likely true....

you're over relying on supplements
you're not an intermediate lifter (based on your lifts)
Size is a function of diet not routine
A routine based around compound movements with some accessory work will likely yield best results
PHAT is the best of the 4 options the rest are probably supplement plug programs...

[mahmoudalaa5201]

So,PHAT is the best one for mass and size? If you have another program better than would appreciate that.

My sig appropriately answers your question.....


all the following are also likely true....

you're over relying on supplements
you're not an intermediate lifter (based on your lifts)
Size is a function of diet not routine
A routine based around compound movements with some accessory work will likely yield best results
PHAT is the best of the 4 options the rest are probably supplement plug programs...

[Dano85]

So,PHAT is the best one for mass and size? If you have another program better than would appreciate that.

its not bad if you can handle the volume and dont mind working out 5 days a week...

is similar but only 4 days

https://www.muscleandstrength.com/workouts/phul-workout

like i said heavy compund focus with some isolation stuff thrown in done consistently with progressive overload will yield result

[mahmoudalaa5201]

Thanks man!!!

[mahmoudalaa5201]

Anyone have an experience on bulking, tell me his routine on bulking?

[Dano85]

Anyone have an experience on bulking, tell me his routine on bulking?

figure out maintenance calories - eat above it...profit....

see nutrition section for more info.... read before asking

[mikschu]

It has less to do with which program you choose, more about the food you're eating. You need quality food and a lot of it... Fast food every now and again isn't bad either, but make sure the majority of what you eat is high quality stuff... Your body is like a car, do you fuel it like you're fueling a Porsche, or do you treat it like a Tercel?

[mahmoudalaa5201]

Yeah I know all things about eating well.I am eating well (5-6 meals) and sleep very well, all I need is the training program