goal: size and strength, powerbuilder.
experience: closing in on 3 years but have wasted a lot of that time on fat loss attempt which never went anywhere
what i have done from august to now:
can elaborate on my program if you wonder
nutrition: eating a small surplus with atleast 1 gram of protein per lb
what i am thinking of switching to
why: more frequency and rest days
bench press coupled with pulldowns: 4 sets 5-8 reps on bench, 8-12 on pulldowns
incline bench press coupled with cable row: 3 sets 5-10 reps on both
shoulder press dumbbells coupled with ez bar curls: 4 sets 5-10 on shoulder press, 8-12 on curls
lying dumbbell tricep extension coupled with hammer curls: 3 sets 8-12 on tricep extensions 5-10 on hammer curls
bent over raises coupled with lateral raise: 3 sets 5-10 reps
squats: 3-4 sets, heavy
deadlifts: 3-4 sets, heavy
flat one leg leg press, 5 ramping sets
leg raises coupled with kneeling cable crunches.