try professionals shitty programs that have never gotten anyone any type of resul
ts.
DIET ADVICE: Do IIFYM, 35% fat, 25% protein, 40% carbs. Lower carbs if you gain
fat too fast. Eat at a massive surplus.
SUPPLEMENT ADVICE:
5g creatine
5g beta alanine
3g fishoil
Pause bench: Start at 20 rep max for 1 set, add 10lb per workout and do as many
sets as necessary at that weight to get 20 reps. Once you need 5 sets to get all
20 reps, lower to 1 work set @ AMRAP, and 2 back off sets going down 20lb for
each set @ AMRAP.
Touch n go deadlift (use straps): Start with a 2 deficit. Start at 20 rep max for
set. Add 20lb per workout still doing 1 set @ AMRAP. Continue this until you get
to 8 reps max, then remove the 2 deficit and continue adding 20lb per workout.
Yates row: Work to topset where you cant get 10 reps, increase each set by 20lb u
ntil you get there. E.g. 95x10, 115x10, 135x10, 155x10, 175x 8
Static barbell holds in a rack, set the safety bars 3 inches from your lockout.
Use a weight you can hold for 5 sets of 5-15 seconds. Add 10lb every workout.
Bench/ shoulders day:
Close grip bench: Start at 20 rep max for 1 set, add 10lb per workout and do as
many sets as necessary at that weight to get 20 reps. Once you need 5 sets to ge
t all 20 reps, lower to 1 work set @ AMRAP, and 2 back off sets going down 20lb
for eachset @ AMRAP.
Barbell shoulder press: 5 sets starting with a weight you can do for 20 reps on
the first set. Add 5lb per workout.
Start at 20 rep max for 1 set, add 15lb per workout and do as many sets as neces
sary at that weight to get 20 reps. Once you need 5 sets to get all 20 reps, low
er to 1 work set @ AMRAP, and 2 back off sets going down 30lb for eachset @ AMR
AP.
Romanian deadlift: 1 work set, start with 20 rep max, add 10lb per workout
Static barbell holds in a rack, set the safety bars 3 inches from your lockout.
Use a weight you can hold for 5 sets of 5-15 seconds. Add 10lb every workout.