I have developed a set of goals for myself and have been researching the best way to get there but there is so much info out there that I am starting to get confused.
bench 320 for 3 reps
current bench 285 for 1 rep
Bench is my toughest gainer
18 inch arms (when not pumped)
currently 17 inch arms
I am currently 32 years old 6'1", 220 lbs with about 15% bf ?, I can see my abs somewhat if I flex them.
~15 years experience in the gym but I still consider myself intermediate in experience since I am just now getting very serious about training. I started out at about 145 lbs at 17 years old. I am just finishing my first PH cycle (tren, 4 weeks) and will start another cycle in about 2 months.
I was researching DC training but the reps seem kind of high for strength....
right now I am working out 4 days a week...
chest and tris on mon,
back and bis on tue
legs on wed
shoulder, bis, tris, and a little chest on fri
My current routine is relly a mess.... I sometimes do sets of 10 to 12, sometimes sets of 4 to 6, I throw a bunch of negatives in (I love those) and I even will do sets of 20-25 if I feel like it
what can some of the more experienced folks in here recommend to get my bench up quickly and get bigger arms fast?