>Do ULxULxx >train S/B/D/O 2xweek>have a intenisty day doing 2-3x5 and a volume day doing 3-4x8-10>always do a deadlift variation on deadlift volume day>eat 3000+ cals daily>cardio 3 times a weekIts just that simple bros stop analysing so hecking much and just use common sense and liftu hardu
>>74621635I'm having fun trying to decipher these hieroglyphics
>>74621680I understood everything he said and basically did the same for 1.5 years on a surplus
>>74621635>intensity>3x5, not 5x5>volume>8-10, not 10-12
>>74621723>5x5>intensity
>>74621635>bench heavy + accessories>rest>bench volume etc>shoulder volume etc>rest>restAdd legs 1x and switch chest for shoulders whichever is behind. Accessories entails literally every other muscle group unless you wanna look like a fridge. 1:1 legs upper is for noobs without joint/tendon conditioning from high weight low reps high volume.I put on way more on my lifts drinking every day and being out of a gym/weights for like 4+ months.
>>74622923Adding another chest/shoulder day with 1 day rest before 2 day rest is viable if you don't hit like 15 sets on heavy day anyways. Just better to make gains after 2-3 days rest and hit heavier. I did this for like 2 months no deload till now and put 30lbs+ on my bench.
>>74622923Oh and on shoulder heavy program you gotta hit incline to load up the delts or else the chest 1x you'll make no progress. My shoulders are toast because I neglect shoulders and it wrecks them benching heavier than you can handle.
