i am 40 years old. before 10 month i read ab. somolov squat syatam in T-Nation.then try before it my squat was only 6o kg.now 150 kg 1rm.thanks T-Nation.now plz i want a compound workout besd 4 days bodybuilding program.plz help me to change mt fat into muscles.longlive T-Nation
Sarkar…your best bet is to go to the bodybuilding forum for bodybuilding advice.
read the stickies here and in Beginners.
plz squat[leg] based 4 days bodybulding program
Sorry, but nobody’s going to wipe your ass for you. Read the stickies, search the forum, read the link that the above poster gave you. If you want to ask questions about a specific program’s applicability to your goals, then please do so, but you need to do the leg work yourself.