What is the ultimate measure of a man in the gym? How many dumb bell curls can he do? How many leg extensions? How nice his six pack is?
No none of these equate to the ultimate measure of a man- how much weight he can move. Nobody gawks at the guy doing 20 sets of 15lb dumbell curls. They gawk at the guy doing 500lb deadlifts and benching 315lbs without a spotter. The guy who bends the bar when doing squats and who has shoulders like boulders because his overhead press looks like something out of a Hercules tale.
Now no cookie cutter routine is going to get heads to turn but i know of a routine that can; a routine that will show you your true colors and maybe put some hair on your chest.
Jim Wendler in my eyes is a powerlifting genius and the guy knows what he is talking about when it comes to picking heavy things up and putting them down the right way.
In this hardcore look at Wendlers 5/3/1 you will see the complete mesocycle breakdown and the different accessory exercises that go along with them(if you can handle it after the base workouts).
Wendlers 5/3/1 is built in hopes that it will manipulate your CNS(central nervous system; you know the beginning thing in the kinetic chain) into thinking you can move more weight than you can. In the third mesocycle you will hopefully be able to lift 95% of your previous one rep max like its fly paper baby.
After you complete the 4 mesocycle workouts you will then add weight to your previous 1RM and begin the insane battle for strength again. For beginners i recommend this routine for at least 2 years before starting to tweak it into your own personal machine.
I personally have tweaked it into my own formula (which is a combination of PHAT,FST7 and 5/3/1) and let me tell you that you can bet on two things
1. Your lifts will go up
2. You will be extremely exhausted every single day
Happy Lifting my friends