Weights. & a shit load of carbs in your diet
divide you workout into 5 days if possible
chest day 1
arms day 2
back day 3
legs day 4
shoulders day 5
lay your program into a 5 week cycle
the first 2 weeks with be your power weeks
lower reps & heavier weights
the next 2 weeks will be
higher reps & lighter weights (8 – 15reps per set) make sure your failing by the 12th -15th rep
the last week will be the shock week
so alot of giant sets & super sets
this will be the most beneficial part of it
but you must of done the previous 4 weeks to get
maximum results