But I'm weak as shit for my size compared to people on this board. I lift 3 days a week, 1st day chest and arms, 2nd day, back and shoulders and 3rd day legs. Probably have been doing this for 3-4 months consistently and literally am no stronger than when I started.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23256164)

but instead of doing biceps do some pull ups and rows, and you wont need to

and instead of doing triceps just do bench and OHP

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23256267)

not to say hammering only compound lifts in a 5x5 program doesn't have a place, i just think my gains were less than they would have been had i switched back and forth between high volume compound and low volume compound + hitting individual parts hard every 3-4 months.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23256687)

As a novice/intermediate? No, not necessarily.

Advanced? Most definitely.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23256888)

Initially:

135x8

165 1RM w/ spotter who would help me to 3 reps

135x8

And then a series of 125/115/105/95 where I drop the weights REALLY fast and do each of those weights to failure. So, 125 maybe 5x, get up and drop to 115 w/ 0 rest and do that 5x...repeat until just down to the bar.

Now I currently do

145x8

185x1RM w/ spotter who would help me to 3 reps

145x8

And finish up going 135/125/115...etc.

I've been able to get my 1RM to increase about 5lbs every 2 weeks using this method. (Note, I only do bench once a week, so 5lbs x 2 weeks = 2 workouts where I lift)

NOTE - for what I train for, I need a combination of max strength + muscle endurance + "power" (reps/time). So, this routine, to me, seems to hit on those 3 objectives.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23257001)

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23258862)

Workout A:

3x5 squat

3x5 bench

1x5 deadlift

Workbout B:

3x5 squat

3x5 overhead press

3x5 bent over rows

do these 3x per week alternating: A, B, A then B, A, B

start at the weight where you just barely start losing bar speed when doing your reps. this will seem light to you, it's supposed to feel light the first few weeks. it will get a lot harder.

add 10 lbs to the bar every time you do the squat or deadlift for the first 2 weeks, then add 5 lbs to the bar thereafter.

add 5 lbs to the bar every time you bench, press or row for the first 2 weeks, then add 2.5 lbs every time. if your gym doesn't have micro plates you can use small metal chains or heavy metal clips. i found a pair of screw on bar clips at my gym that weight about a pound each, so i use those.

after the first two weeks, or right away, up to you, alternate pullups and chinups every session (i.e., Workout A, do pullups, Workout B, do chinups). once you can do 12 reps, add enough weight so you can only do 8. add more weight once you get back up to 12 reps.

if you miss a rep (i.e., can only do 4 reps instead of 5 during a set), do not add weight. do the same weight the next time you do that exercise. if you stay at the same weight for 3 sessions in a row, drop it by 20% and resume the progression back up.

if you're old like me or not eating or sleeping enough, after the first 6 weeks i couldn't recover fast enough to do heavy squats 3x per week. if you find that's the case, then on the middle workout (wednesday if you're going mwf), do 2x5 squats at 80% of the weight you used on monday.

i'm 10 weeks in and squat went from 135 to 240 and still going up, deadlift from 135 to 275 and still improving, bench from 115 to 170 and still improving, press from 75 to 115 but stuck. these aren't impressive numbers but they show the progress you get doing SS. fwiw, i'm 170 lbs.

and you should eat more, at least 200g protein, at least 3000 to 4000 calories.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23257086)

What the fuck is this thread?

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23258876)

edit: and he's 6'4" 200 lbs., he can stand to eat more. he's a skinny twink, and even still his maintenance is somewhere around 2500. add in heavy training and he needs 3000 just to recover and stay the same weight.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23258888)

The insult was merely gratuitous.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23258903)

He can either go for a bulk and pack shit on if he thinks he could handle a hard cut later or cut now and lean gain his way out of embarrassment in a couple months.

I don't like starting strength, but if he were to go down that road I think it makes more sense to couple that with a cut now. If he wants to bulk instead (and I think he should because he needs some size motivation to get out of his beta funk), I think he should separate lifting days and get in there 5 days a week.

Something like:

M R: Chest/Upper back

T F: Legs/Lower back

W: Arms

Lifting program should be centered around the complex heavy lifts but definitely supplemented with some isolation lifts so he can start actually making fucking gains.

5X5 or so for each, and he probably needs to coordinate some spotting because it doesn't sound like he's pushing to failure.

Nutrition wise - 500 kcal surplus and no need to go over 150g protein.

Eat often, and eat angry.

(http://www.autoadmit.com/thread.php?thread_id=2264002&forum_id=2#23258992)