looking for help

[grumpymedic]

hello all- Great site! looking for a reliable program to build size and strength. Work out now 3-5 days a week...

Thanks!!

["ronnybench"]

Welcome to the Va site!

I use a 4x5 program which is a modification of the 5x5 program that Brad Gilligham advocates. I am so old that the 5x5 program is too much for my joints.

You determine what your max single rep is at each lift. Calculate what 65 % of that would be. Start with 4 sets of five reps at that weight and go up 5 pounds each week. When you are not able to do all 4 sets of 5 reps then repeat that weight the next week. If you are still unable to do the 4 sets for two weeks in a row then do a test day to determine your new single rep max and then repeat the 4x5 program using 65% of the new max as your base line.

I work out three days a week. Sunday squat every week but deadlift every other week doing shrugs on the off week with very heavy weight. Monday-decline bench, Thursday flat bench staying raw every third week. This schedule is for maximum recovery. Accessory lifting is up to you.

I gleaned this program from Ken Ryder and used it for a couple of years with Jim Pope. I have had some success with this program. If I was younger I would do the 5x5. I have taught this program to a few others and they have had some success with it as well.