Search:

Seriously?!!!!! Damn, far beyond anything I can pull off at 46. I think you're way into advanced territory with these numbers. You'll have to let us know what you think. Run a log in the log...

Push-ups and 3x\week bag work.


And know that no matter your "punching power" it will be nothing compared to real live sparring/fighting experience.

You need to post a pic of this supposed too big of a chest at 12% bf.

Read the stickies in workout programs and nutrition forum.

No real difference between a strength program and a mass hypertrophy program. At least not as a beginner or intermediate. Just lift on...

Repeat week 1.

Combine both upper days into 1, reduce assistance work. Perform leg days as normal.

Well hell, if you've got no goals then I guess knock yourself out with "whatever" you wrote down.

I certainly wouldn't do anything like what you have.

This! Like 20+ pounds.

I understand, can't keep up with everything.

It's not so much a specific program as it is a programming methodology like rep progression or weight progression. It's best suited for intermediate...

Eat everything and drink a gallon of milk a day.

DUP is different, it's not 3 daysheavy its only one heavy day at 5x5, the other two days are power and hypertrophy days.

Damn, nice call out!

Starting to earn some respect...

I have no idea what I just read.


What are your goals?

6'2 160 and 16. Just lift man, in 3 years that won't be an issue if you put 55 pounds on.

And in for the 4% bf pic.



You're not 4% bf.

You're more like 26-28% in that pic.

Agile 8

Lift

5 min stretch at end

Well ****, if you can deadlift 4 plates and are happy then who cares what anyone else thinks. What was the point of your thread?

Yes full body is great for beginners and early intermediate.

No, not what you posted, because who starts with OHP? Start with squat.

Look up Fierce 5.

It's pretty bad and lacking in some area for a proper balanced routine.

Take a look at Fierce 5, I'm willing to bet you'll like it and it's a very strong proven routine.

^
Agree


16 sets on leg day in 50 min? I don't see how that is possible with a pre warm up and lift be warmups.

And then you'll do 4x8 deadlifts a day after leg day and RDLs? And you're...

Sounds like you need to pick a program and just stick with it. Size comes with progressive overload, i.e. Lifting heavier and heavier stuff. That gets really hard to do in just a coup,e months on...