There is no "best" workout for size and strentgh. Ronnie Colmans program has help made him a monster. You would probably get smaller an weaker on it every week. lifting is a VERY individulaized thing. Read everything you can about training for "average" lifters, nit what the pro's are doing. Then pick a basic reoutine that has you in the gym no more than three days a week doing basic compound movements. Until you ae benching 250-275 for reps, and squatting and deadlifting with 350-450 for reps there is no damn reason in the world to be doing 3 excercises a bodypart and a whole bunch of sets.