Intermediate Program for Muscle?

Just for context, @T3hPwnisher is ~30lbs heavier, considerably leaner and 1 inch taller (all stats from memory, apologies if I’m wrong). He has also run all of the programs he has recommended to you.

Long story short; he has done the programs above and got the results you want.

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Spot on.

It was confusing because you mentioned your power lifts.

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What did you weigh a year and something ago?

On a related note, what exactly did you eat yesterday?

Like 150 pounds maybe

And definetly older.

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Yup; which means I am also experienced.

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True but i also care about looking aesthetic are the accesories good for that?

Yup: they will make your muscles bigger.

Ok then il give it a try thanks a lot i would like to hit 180 pounds by next year hope i can do because gains are coming pretty fast guess its because i am young

And after i finish the 6 week cycle what after how should i increase the weights?should increase tm or one rep max idk

You could be 180 by the time summer starts if you get everything in order and do things right*.

*Doing things right means paying attention to more than just the weight lifting part of the plan, which is where most people trip themselves up.

I’d focus on getting through the 6 weeks without missing a training session or a meal before worrying about what to do after. Somewhere around week 4 or 5, start thinking about what to do based on the progress seen.

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Plan the dive, dive the plan, assess results.

Then you need a beginner hypertrophy program to milk your beginner hypertrophy gains.

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You always manipulate the training max with 5/3/1, never the 1rm.

THANK YOU FOR SAYING THIS!!! Not sure where people get the idea you cant put size on using the approach or the basic principles!

citizen_kane

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The internet would be my guess :slight_smile:

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yep… someone makes a general statement and others people run with it.

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People just take too easy of mental shortcuts.

“Jim Wendler? He’s a powerlifter, right? So he made a powerlifting program.”

Let’s not consider that he did his powerlifting while training at Westside, and wrote 5/3/1 when he had retired.

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Any program with high volume and eating a surplus of calories will make you big.