heres a routine which helps stack on the muscle real quick its call german muscle training and it consists of 10 sets of 10 working two muscle groups per session, ive been on this routine now and gained 15 lbs in 8 weeks i have combined it with carbo loading as well for more info on it just ask this routine should last from 10 - 12 weeks

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GVT = German Volume Training

Well yes you will pack on size but it all depends on your training goal. 10 reps is in a range that is focused on size, not strength, it is within hypertrophy and will pack on size.

Its aimed at building size rather than strength. If that is your goal, it might be a good program. My primary aim is strength, so it would not be for me at this present time but I may do it in the future.

However more muscle will not make you stronger, consistently lifting heavy will make you stronger.

Bodybuilders have bigger muscles, but they are not able to recruit nearly as many muscle fibers as powerlifters/olympic lifters. Now, there are some bodybuilders that are still insanely strong.

GVT has been around a long time. Once you build your foundation using 5x5, you could move onto GVT. After 4 months (5x5 & GVT) you'll see a noticeable difference in your physique.

For this workout you do only 1 compound exercise per body part.

Here is a sample workout schedule that you can follow:
Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps
Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs
Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

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