size and strength training

[junfan]

I am not ever going to be one of those pretty boys in a magazine. I am lifting to gain strength and size, that is what I enjoy the most. Here are my stats and routiene.

6'1" 285lb. bf% a little high(don't know for shure)

I have been working heavy multi muscle exercises then working indivudule muscle groups to failure with lighter weight. I have seen some great success with this so far.

Monday

heavy bench- work to 2 sets of single rep
chest
tri's
abs

Tuesday

Heavy squats- heavy
quads
hams
calves
good all around leg day
abs

Wednesday

Dead Lift
Back
Bi's
Forearms
abs

Thursday

Cleans
Sholders
Traps
heavy abbs

Friday

Light Squat- High reps around 16 to 20 per set
Lower back
Stabilizer muscles in sholders and other problem areas.


I have been eating good, and doing cardio on non leg intensive days. What would you change or move around in my routiene to better my strength and size gains?

I have been off the gear for close to 3 years now, and am thinking on doing a Fina, Prop, Winny cycle to shread some fat and gain some solid muscle.

Thanks for your time

~junfan~

[arthurb999]

I like that workout... I do somehting simialr.

[bobbo23]

Routine looks solid but how can you deadlift the day after doing heavy squats? Unless maybe they are SLDL's?

[junfan]

Routine looks solid but how can you deadlift the day after doing heavy squats? Unless maybe they are SLDL's?

my bad, I screwed up monday and tuesday. Swap them around and you have my week.

~junfan~

[saboudian]

I would begin lookin at the PLing forum.