View Full Version : routine to get stronger/bigger

03-28-2012, 04:43 PM
im 20 years old 6 ft 1 245 lbs (was 260 about 2 and half months ago) i dont seem to be making alot of progress in strength maybe its because i have days i work certain body parts but im always changing reps and exercises for each body part....max on bench is 315 deads 415 and squat at 300 (just got back into doing them) so who has any ideas as far as a routine??

03-28-2012, 08:29 PM
Just wondering why you lost the weight........low reps, heavy weights, calorie intake has always been my recipe. I never go over 8 reps,but use a weight that only allows me 4-6 reps usually if I'm trying to get bigger and stronger. Just my opinion.
By the way, I would stick to the big compound movements as well.

03-28-2012, 08:38 PM
i got fat and my pants wouldnt fit any more....so i started eating clean...and went from 3 gallons of 2 percent milk a week to skim

03-28-2012, 09:51 PM
can't really get bigger without food, stronger maybe but its harder.

03-29-2012, 12:12 AM
Continue eating clean. i would suggest basic oldschool bodybuilding splits. if you dont find any workouts you like try to follow mine. the link is below.

03-29-2012, 11:40 AM
can't really get bigger without food, stronger maybe but its harder.

I understand that...but i was starting to get sloppy....what do you think of the bulk up then cut down idea?

03-29-2012, 01:48 PM
Bulking up and then cutting down is effective for some people logo, but it doesn't sound like you needed to bulk up. Keep eating clean and training hard, keep the calories up or you are definitely going to lose strength, which I personally think is impossible not to do when you lose weight. The strongest I have ever been is when I was carrying some body fat. "It is what it is" as they say. If you keep eating well, keep the calories up and train smart(see Zar's routine) your weight will settle in at a fairly steady number, then you can start worrying about bulking up if you don't have the size/strength you want at that point. Hope this makes sense. Having said that, that is just my humble opinion. Be patient.

03-29-2012, 06:12 PM
thanks for the advice...im gona try not to get lower than 245 and keep the clean diet

04-05-2012, 11:43 AM
If you want to get stronger you need to follow a program designed for that. bodybuilding splits will not address the strength goal.

i believe 3 full body training day a week is great for building strength and size. Hammering the whole body multiple times a week works.