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  1. #1
    Registered User HuDeRt30's Avatar
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    Quality mass and strength workout?

    Im 16 looking to put on about 20 pounds for football. Im planning on doing a split body workout 4-5 days a week plus a day of speedwork. Any suggestions on workouts that will help me put on quality lean mass while also gaining strength?
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  2. #2
    Registered User boconnor811's Avatar
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    All Pro's beginner routine (stickied above) seems to be well regarded for both, it's a full body and not a split though.

    forum.bodybuilding.com/showthread.php?t=4195843
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  3. #3
    Registered User HuDeRt30's Avatar
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    HuDeRt30 is offline
    Originally Posted by boconnor811 View Post
    All Pro's beginner routine (stickied above) seems to be well regarded for both, it's a full body and not a split though.

    forum.bodybuilding.com/showthread.php?t=4195843
    Im not a begginer, ive been lifting for over 2 years. Ive been doing full body workouts for the past 2 years but i was told by many people you have a better chance of putting on visible mass by doing split body workouts
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  4. #4
    Registered User chinesemuscle's Avatar
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    if you're working out for football, compound is the way to go but if you're looking to build a better physique, then splits would be better.
    Look up any football workout, it's all clean and press, squat, deadlifts, explosive benches. very rarely will you see isolation work outs.
    Don't have to listen to me thought, just telling you from my past experience playing football.
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  5. #5
    Registered User Alyion's Avatar
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    I would say start with SS, then move onto a 5/3/1 or a westside template.
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  6. #6
    The Grammar Nazi BG5150's Avatar
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    Dude, you're 144 pounds. If you eat enough of the right stuff, you'll put on quality mass no matter what routine you do.

    And, I'm guessing you mean for football NEXT season, right?
    --There are no stupid questions, just stupid people.

    --Are you eating while you are reading this? You should be... --hrdgain81

    --The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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