I have access to a standard gym in Africa, and will be here for one year. What program or combination of programs would provide the largest physique changes for when I return to the states?

  • How many days per week (and hours per day) are you willing or able to spend in the gym? What have you done exercise-wise before you went to Africa, why can't you continue that program?
    – Baarn
    Sep 25, 2013 at 11:25
  • 1
    You question basically is: "What is the most effective program to add mass?", The Africa part is irrelevant as you said that you have access to a standard gym, which should have all equipment needed for all standard programs.
    – Baarn
    Sep 25, 2013 at 11:27
  • Do no exercise, and eat a calorie surplus of 500 cal per day. Over a year your physique will definitely change. Not positively, mind you, but you'll be larger.
    – user2861
    Sep 25, 2013 at 23:13

1 Answer 1


Heavy compound exercises, e.g. squats, deadlifts, pullups.., are always good for building mass. Depending on your progression it makes sense that you do a full body workout (squat/lift, pushing and pull on every training day) or a split (1 day push, 1 day legs, 1 day pull).

Optionally you can add isolation exercises in order to remove imbalances.

And remember: Never skip leg exercises.

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