T Nation

Program for Size

I am 16 year old who wants to gain some mass
Stats:deadlift 430 pounds
Squat 330 pounds
Bench 230 pounds
Weight 164-166 pounds
Any program suggestions to get to 190 pounds?
I have all the time in the world to train.

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Jon Andersen’s Deep Water program.

5/3/1 Building the Monolith.

Lotta good suggestions in this topic too


531 bbb challenge or building the monolith are fantastic.

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Nice lifts.

I always vouch for 5/3/1 BBB, but I think the other programs posted are good options too

Those are pretty good numbers for a 16 year old who weighs 165. Nice job.

Other than that, I agree with the others. I really like 531 programs, and I’m a big fan of using bodyweight (or weight vested bodyweight) for volume to supplement your barbell lifts. Also, don’t try to gain 30 lbs too quickly - as you’ll see in your 10 year HS reunion, that will come all too easily to most people.

Dang. which program/ advice did you follow and practice for the last 2 months?

Will you make new, identical threads in another 2 months time??