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Many have written on this as well, but my program showed some good strength increases and no giant ass and lower back. I used a Velcro and nylon belt and no wrist straps during the first 6 weeks(building grip strength) and then used wrist straps from week 7 on, I also wore rehband knee sleeves I got off amazon to reduce pain and swelling in my knees for a greater range of motion. I did this workout on back day one with light squats, 2 days later I did abs,weighted hypers(superset), lat pulldowns and hammer strength rows. On Fridays I flipped down and carried back a large tire for 5 sets, it was hard at first but much easier as the program progressed.
Preworkout
15 to 20 minutes on the cybex recumbanant cycle with a sweat suit on... I like to be warm when I train heavy.
Week 1&2
- I started at 50% of my 1RM
- do 5 sets by 12 reps adding 20 pounds each set
- until I reached my 10RM(rep max, most weight you can do 10 reps with)
Weeks 3,4,5&6
- 3 sets 10 reps(at your 10RM)
- increase weight by 10 pounds if you exceed 10 reps
Week 7-12
- add 70 pounds onto your 10RM
- do 3 sets of 3 reps
- increase by 10 pounds if you can exceed 3 reps
- do 2 sets by 1 rep with your 90% of your previous max
- increase by 5 to 10 pounds weekly until you no longer can
Week 13
Re-max the deadlift
This put 40+ pounds on my deadlift and some good forearm and upper back mass without the unsightly mass in my rear end and lower back. I think you would enjoy the gains you get from this and the bench program I posted. Let me know if you try it and what you think. This program produced more gains than any other program I have ever done.
Preworkout
15 to 20 minutes on the cybex recumbanant cycle with a sweat suit on... I like to be warm when I train heavy.
Week 1&2
- I started at 50% of my 1RM
- do 5 sets by 12 reps adding 20 pounds each set
- until I reached my 10RM(rep max, most weight you can do 10 reps with)
Weeks 3,4,5&6
- 3 sets 10 reps(at your 10RM)
- increase weight by 10 pounds if you exceed 10 reps
Week 7-12
- add 70 pounds onto your 10RM
- do 3 sets of 3 reps
- increase by 10 pounds if you can exceed 3 reps
- do 2 sets by 1 rep with your 90% of your previous max
- increase by 5 to 10 pounds weekly until you no longer can
Week 13
Re-max the deadlift
This put 40+ pounds on my deadlift and some good forearm and upper back mass without the unsightly mass in my rear end and lower back. I think you would enjoy the gains you get from this and the bench program I posted. Let me know if you try it and what you think. This program produced more gains than any other program I have ever done.