I've been lifting for approximately 4 years seriously now. I went from 175lbs and skinny fat to 220lbs @ about 16% bf.
I feel like I have been coasting for a couple months now and I need a reboot. I'm looking for a 2/3/4 way split. My weak parts are my chest and biceps. My goal is to continue to increase muscle mass and in the long term, get down to around 12% bodyfat but I'm in no rush.
I'm looking for a routine to help me get back on track. Any recommendations would be great.
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I agree with Chris. HCT-12 is the best routine I've used for adding size.
Last edited by Kong; 10-29-2013 at 06:21 PM.
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
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