Once I get back from the beach its gonna be go time. I want to add some strength and size. I need something new. Reps until I'm out.

Do whatever movements you where doing before but 4 sets for each movement. Reps 20-16-12-10

Another option (harder)
1 rep
Hold six seconds At the bottom
2 reps
Hold six
Three reps
Hold six
Run that till you get to 8 reps. Its 36 reps per set and a lotta holding, four sets for each movement. Will rape you to death srs.

Your welcome.

I'm intrigued I just dont know how much strength you would gain.

dan john - mass made simple, srs.

unlike anything you've done.

Basic routine to follow that I liked was 5/3/1, though it doesn’t have enough volume on the main movements and too much accessory ****, like 5 sets of leg press. I would do it with the AMRAP sets then drop the weight 10% and knock out a few more sets with that weight.

I had all time PRs on squat and deadlift running that for a year. Shoulder was gay so not on bench. Ran Smolov Jr earlier this year for bench and got all time PRs on bench within 12 weeks of running that.

I like Fouad Abiads 'pro' split. I've found five things are key for training. 1. Nutrition. 2. Rest. 3. Progressive overload. 4. Volume. 5. Consistency.


Bro splits are the most enjoyable for me. And they are the easiest to program progressive overload, volume and deload weeks. There is a ton of conflicting information and 'science' on training frequency and all that jazz. After training for over 13 years I've discovered I don't grow muscle any faster if I train a muscle group 1x per week, 2x per week, 3x per week or even 6x per week. Yes sometimes it can be fun to switch things up for a month or two but eventually you've got to go back to doing what you enjoy the most so you can be consistent over the years.




-Arms
-Hams/calves
-Back
-Off
-Chest/Shoulders
-Quads/Calves
-Off

Going to be dping this myself for a change

4 day split of U/L

https://www.muscleandstrength.com/wo...ilding-workout

Its size gain programming, burns like hell. You will gain strength pretty quick from the 10-12 rep sets. Key is to make sure you bump the weight up once you hit all the reps.

The second one straight up kills your strength tho. I was doing it when i didnt have access to anything more than 50 pound db’s. Seated over head press for example. I was working on getting four sets clean with 45’s, which is hard as fuk btw. After a month of that i could barely rep 60’s for 10. Went back to the first program and it took me a few weeks to get strength back up decent. Next week i should hit 55x20, 60x16, 65x12, 70x10. For reference i was only overhead pressing 80’s for 5-7 reps pre rona. So with this program i am moving much much more TOTAL LB’s per session which is what im going for now.

And im getting old, had injuries from the heavy chit and atm its just not worth it for me.

What have you done before? How many days?

PPLPPL or maybe an upper lower split

3 days on/ 1 day off Arnold split!

Basically anything and everything
PPL, lyle McDonald's, short cut to size, 5/3/1, upper lower, full body. I'm terrible at sticking with a program for more than like 3 months.

that might be the issue here man, stick to it for like 6

I've been doing Jeff Nippard's full body 5 days a week ever since I got back into the gym a few weeks ago.

Thought it would be too taxing but it's not. I modify it a little based on how I feel and I don't like that there's no barbell row or face pulls in it. Also I do a little extra when I know I'm off the next day.

Each day has a bit of a focus: Squat, Bench, Pull Up, Deadlift, OHP, and you alternate between tricep and bicep work at the end of each workout. It seems to have a ton of back work though which is fine but not a ton of shoulder or legs.

Yeah I agree. This next bulk cycle will atleast be 24 weeks.

ss+gomad