Best 3 day a week workout routine for size?

[diploid123]

Hello. I would appreciate if you can give me a 3 day a week full body workout routine to gain size. I'm 6'3, 25, and weigh 170 lbs

[SuffolkPunch]

There are several in the sticky threads. If you are in doubt as to what the difference between size and strength training is, there is also a stick thread for that.

[air2fakie]

That one where you eat more, I forget the name.

[coachcalande]

Study Mike mentzer and Casey viator and Dorian yates “rotation for recouperation”

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[diploid123]

There are several in the sticky threads. If you are in doubt as to what the difference between size and strength training is, there is also a stick thread for that.

I can't find it. Can you please give me the link?

[TolerantLactose]

I can't find it. Can you please give me the link?

Serious? You have to scroll past them to get to this thread.

[PissChugger]

Sharting Strength

[RapidFail]

I think Fierce 5 Novice is probably the best out of the ones in the sticky threads, though it's the only one I've done so I'm probably biased. I'd you follow Fierce 5 while gaining 2lb a month you should build muscle close to optimally. All-Pro has slower progression and is better suited to those who are cutting and new to lifting. The Viking's 3-day routine looks good too, but is higher volume and will take more time to do than Fierce 5.

[radrd]

Sharting Strength

Agreed. Definitely the best if you want to gain size in you gut and ass.

[RapidFail]

Agreed. Definitely the best if you want to gain size in you gut and ass.

That's only going to happen if you do it with GOMAD. There are better, more balanced Novice routines, though, no doubt.

[GrouchyUSMC]

Agreed. Definitely the best if you want to gain size in you gut and ass.

That's only going to happen if you do it with GOMAD. There are better, more balanced Novice routines, though, no doubt.

On the left is when I was fighting as a welterweight, tipped the scales around 145 pounds. Maybe 2004. On the right was right after finishing a 20 rep squat routine and GOMAD, I put on 28 pounds in 8 weeks. It was my first serious strength training block. 2006, I remember because we just started doing farmer's walks around this time as I got suckered into signing up for a strongman competition when I would have 10 months of training tops by the date of it. My ass did get bigger as I was splitting out of my sweatpants near the end there, but my waist size didn't change much - it did grow a little bit but that's because I actually had spinal erectors for once. I was still kickboxing at the time 2-3 times per week but did no other cardio otherwise. Not super dramatic by any means but I didn't get fat.



Did GOMAD and high rep squatting a second time to go from 200 to 225 as I had an inkling to consider becoming a pro strongman (pro lightweight was under 231), but although I looked okay and still had visible abs it was just too much on my frame for a dude like me. I like being athletic. It felt like I was walking everywhere in steel toe boots and a weight vest.

GOMAD works if you are thin like I was and need some serious weight gain, but for the average fluffy dude who starts lifting, definitely not ideal.