What routine should I use?

[mbridge]

I'm just getting back into lifting after being off for a long time. I'm 18 years old, 6' and about 165lbs. I'm not big, but my muscles are well defined and I have very low BF. I really want to get bigger. I can work out 4 times a week (5 if necessary) for an hour. What routine should I use in order to make maximum gains in size?


Finally, what should I be eating before and after workouts? I've got the diet down pretty well, just wondering if there is anything I need to eat around workout time.

Thanks all.

 

[Legion Kreinak2]

For pure size, you'd probably like Cornholio's Old School routine. It's a quick, simple and to-the-point routine. You should back on mass pretty quickly.

About an hour before workouts, you should get some carbs and proteins in your body. Throughout the entire day, drink water. Post-workout, have a whey protein shake (because it's so quick-digesting) with some carbs. Try to have something with glucose in it, to give you an insulin spike and shuttle the protein to your muscles.

Problem is, you have to eat like an animal. Try at least 1.5xg of Protein per lb. of BW

 

[louden_swain]

Check on the DC routine. It is a sticky at the top of the page.