Originally Posted by
Dirtydude
This was me dude , I even got pretty damn big and was still weak as hell, lived in a rural area and lifted alone. In fact I got so sick of being weak I stopped lifting for a year and a half. Here's what I did to go from 185lb unable to lift more than 225 to 210 lifting 315 lb (bench) . I'm normally a beanpole so I HAVE to focus on maintaining size and gaining size to reach my goals . Here is EXACTLY what I did; follow the westside routine, and on the "dynamic days" for bench do 3-4 sets of 8-15 reps on flat barbell or incline bench. For lower body one week do your max effor day with the deadlift and on the "dynamic day" (now our hypertrophy and volume maintenance day) squat 3-4 sets of 7-12 , and next week reverse the dead and squat. There is a big emphasis on switching your max effort and dynamic lifts around every 3 weeks , for people nowhere near max strength I'd say you can keep these lifts for an 8 week cycle easy. (These are all personal opinions remember, just what worked for me) . I also started immediately doing 2 sets of 15 reps of something like dumbbell floor press (look it up so good for triceps and tricep mass) or decline dumbbell or sometimes even a rowing movement, these did change every week, on max effor bench day, and on max lower body day I would rep out high amount of Romanian deadlifts after my max effort lift. This helped tremendously with maintaining a "thickness" to me. I'd drop one of the normal lifts sometimes when adding these to not get burned out. This is exactly what I did to get strong and big. If you are pretty young you can handle it with lower volume on the assurance lifts. I will even draw up a sample week for you if you are having trouble. Main thing, stick to what you try for at least two months, don't keep changing it up and blame a specific program. This is a marathon not a sprint. Good luck nro
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