I've been powerliftceling (trying to get a female to notice my strength in the gym, never worked the way i thought it would) for wayyyy to long. Just benching 4 times a week, squatting 3 times a week, and deadlifting 2-3 times a week has given me a weird physique. I look like I don't really lift. My ass, legs, chest and back width are developed but everything else is really shit-tier. I'm currently 220, gonna put on about 30lbs and solely focus on bodybuilding. My reps will never go below 6 per set.
Basically full body 4 days a week. Hitting each bodypart once every 48 hours. 10-6 reps on the compound lifts (1st week: 10 reps, 2nd week: 8 reps, 3rd week: 6 reps, restart process for 6 weeks). 12-15 reps on a movement like Leg Press and then 15-20 reps on movements like Lateral leg raise. Progression for non-compound movements would be dependent on raising reps or sets or weight based on RPE.
Time to truly physiquemaxxx.
Basically full body 4 days a week. Hitting each bodypart once every 48 hours. 10-6 reps on the compound lifts (1st week: 10 reps, 2nd week: 8 reps, 3rd week: 6 reps, restart process for 6 weeks). 12-15 reps on a movement like Leg Press and then 15-20 reps on movements like Lateral leg raise. Progression for non-compound movements would be dependent on raising reps or sets or weight based on RPE.
Time to truly physiquemaxxx.
