I'm 23 6' 185lbs around 10% bf. Best lift is deadlift 440lbs, once did 400lbs full squat in my weightlifting peak days but this bodybuilding stuff has ruined my leg strength probably because of the high volume low frequency (once a week VS 4 times a week during weightlifting) Bench sucks, i'm doing it with 60kg the "bodybuilding way" (slow motions "pec contraction")
Did about 5 years of olympic style weightlifting which gave me solid leg and back strength
Quit because of several reasons and switched to bodybuilding one year ago.
I joined a buddy who does the typical 4 days a week seemingly overkill in volume, and too low frequency typical bodybuilding routine
I expected to gain less strength on this than my weightlifting stuff but at least some and a lot of size
Well I pretty much decreased in strength and look the same
I think this stuff doesn't work unless ur chemically enhanced or genetically gifted
So I heard about 5x5 is supposed to be effective for people who are natural and want to get big and strong
I'm not a powerlifter tho and wish to have an alround developped physique, not the dreaded "t rex" look people supposedly get from programs such as starting strength
Can anyone draw out a routine for me?