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They all train the same way.

12-14%

9-10%

Have a guess based on this picture and let us know a rough percentage and we will be able to offer better advice...

If your bored of your current routine and/or not progressing then change, if your progressing nicely, gaining muscle and strength then there's not much need to change routines, there will be plenty...

This is good advice, you may however be able to gain around 2lbs a week if your relatively new to weight training and in 2 months you would reach your goal, that's if your training, diet,...

I live in the UK, I will be competing in the Great Britain Powerlifting Federation South East Division age 24-39 in the 105kg weight class. However it won't be for at least a year or so to get my...

Thanks for the reply, I think I'll give starting strength a go, also I'm squatting to just past parallel due to training for a meet.

Apart from dl our lifts are pretty similar why would I do starting strength at this point?

Do you do starting strength?

Hi, I'm looking at starting training for
strength and am looking at doing a full
body 3x a week.

My lifts are currently - s:405, b:240 d:350
press:about 180
I know my DL is poor, but it's more...

Good cut, now bulk !

Your a personal trainer ? what happens when a client asks you those questions ?

Wide grip upright rows give me a huge pump in the traps, whether this translates directly to hypertrophy i dont know.

Although my deadlifts have shot up recently so that may also be a reason why...

You say your 17% bf right now?

Look a lot less than that.

great job !!

I just have to say that is impressive development. What does your whole back workout look like?.

Good job !

I started PHAT when I could bench 2 plates, squat 3 and deadlift 4.

Not that strong but you will get stronger on PHAT providing you eat enough.

Db bench IS a compound movement you donut !

thanks !

Goal: Strength and Size
Would 5/3/1 be recommended for me with the following lifts?:

1RM
Squat - 305
Deadlift - 350
Bench - 260