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hi...

i am a beginner (i have been working ouy regularly; 6 days a week) for the last 1 year and 4 months).

i want to change my workout routine.

i need to get some muscle mass. i dont want cuts right now.

my body fat percentage used to be 32.3% when i began working out. Now, 1 year 4 months later, its 18.2%.

I never went on a diet, nor did i do light weights: only heavy. I even overtrained for a month by mistake - but when i realized it i changed my routine.

I bench press 180 lbs, dead lift 250 lbs, do smith machine squats with 250 lbs and i am 17 years old. also my height is 5feet 7inches.

can someone please tell me whether German Volume Training is better or the 5x5 Training program if i want to become strong and gain mass at the same time.

Thanks a lot in advance.