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<blockquote data-quote="heavy" data-source="post: 1061347" data-attributes="member: 5620">[attachment=35552]This was my Stoppani spreadsheet. I had one for Arnold's workout as well. Nowadays I just make sure I get bench, squat, and shoulders in (not deadlift, but heavy dumbbells). And then accessory lifts. Honestly between chest/back day, shoulder/arm day, and leg day, I never lift longer than 45 minutes.I basically stick to high weights low reps. Sometimes rep out.Whatever works though. My brother is one of the stronger guys in my state (I've seen him finish 1st in squat competition). He's huge (in an unhealthy, powerlifter way). But I can tell you, when I mentioned I started lifting and was doing a plan (Arnold or Stoppani), these were his comments. This is a guy who's been in to lifting since the mid-90s...(slightly annoyed tone) &quot;Just go in and lift. It's not complicated. Just go lift weights. You don't need a fancy plan. Lift heavy weights. All these guys with their jug of water and plans and notes and stuff. It's not fancy.&quot; (summary, not quote)And that's my take on it too. I stuck with a plans for a few months, but nowadays I just make sure I do the foundations (bench, squat, shoulders (not deadlift because of back)) regularly and some accessory lifts, but I'm also focusing on BJJ now.You're looking for something more, which is fine too. My point is, figure out what works for you, and do it.I'm basically your size, mesomorph, but would have to creatine and maybe more to put on any weight.</blockquote>

[QUOTE="heavy, post: 1061347, member: 5620"] [attachment=35552] This was my Stoppani spreadsheet. I had one for Arnold's workout as well. Nowadays I just make sure I get bench, squat, and shoulders in (not deadlift, but heavy dumbbells). And then accessory lifts. Honestly between chest/back day, shoulder/arm day, and leg day, I never lift longer than 45 minutes. I basically stick to high weights low reps. Sometimes rep out. Whatever works though. My brother is one of the stronger guys in my state (I've seen him finish 1st in squat competition). He's huge (in an unhealthy, powerlifter way). But I can tell you, when I mentioned I started lifting and was doing a plan (Arnold or Stoppani), these were his comments. This is a guy who's been in to lifting since the mid-90s... (slightly annoyed tone) "Just go in and lift. It's not complicated. Just go lift weights. You don't need a fancy plan. Lift heavy weights. All these guys with their jug of water and plans and notes and stuff. It's not fancy." (summary, not quote) And that's my take on it too. I stuck with a plans for a few months, but nowadays I just make sure I do the foundations (bench, squat, shoulders (not deadlift because of back)) regularly and some accessory lifts, but I'm also focusing on BJJ now. You're looking for something more, which is fine too. My point is, figure out what works for you, and do it. I'm basically your size, mesomorph, but would have to creatine and maybe more to put on any weight. [/QUOTE]

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