help with a program

[WillTheThrill]

its about time for me to start a new program, im goin for strength and size. any suggestions?

 

[wrestling lyon]

I would say try an upper body lower body split
where you would go upper body one day lower body the next have a rest day then repeat the cycle over
it works really well for me but no program is going to work without a lot of hardwork

you should vary rep range every couple of weeks to keep your muscles guessing
I'm currently on a routine where the first 2 weeks you do 4 sets of 12 reps on lifts
then second 2 weeks its 4 sets of 8 reps
and the last 2 weeks its 5 sets of 4 reps
I have put a lot of mass on using this formula the key is keeping it intense

if you wanna see how I do it as far as exercises go you can check out my log
the link is in my signature

 

[jolly roger]

What type of program have you been doing, and for how long?

 

[philosopher]

A few suggestions 5x5, Rippetoes program, texas method or a standard ub/lb protocol..