What would you guys say the best program is for getting size and strength for an intermediate lifter?
Wk 1 start work at 50% of max for 5s. Increase weight 20lbs ea set. Stop when you get to a weight you know you won’t get 5.
Wk 2 same thing using triples
Wk 3 same thing using doubles
300lb bencher example:
Wk1 155/175/195/215/235x5 stop
Wk2 155/175/195/215/235/255x3 stop
Wk3 155/175/195/215/235/255/275x2 stop
Wk4 Bodybuilding only. Keep it light high reps.
Hit required reps each week. Don’t attempt a weight for the reps unless you know for sure you’ll get them. Start cycle over after week 4.
Extremely simple and effective. No calculator needed. Just put in the work.
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Any program you can consistently follow, progress and recover on.
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