Want to build Strength and Endurance, along with strength-endurance.

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>>41777576
Why does nobody respond? Google is no help

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>>41777613
Well Anon I'm no expert but I started this dumb bell bro split program after SS and its been kicking my ass. I know there are better routines though
https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>41777646
That looks interesting, I will have to look into it.

Should I try calisthenics along with weight training? What programs integrate this?

>>41777576
You should try SS
>and after SS?
You wouldnt asked this question if you did SS

>>41777820
You don't do SS forever

>>41777576
>>41776767

Try jumping in on a powerbuilding routine

>>41777841
Start routinehoping then. Next time, QTDDTOT.

>>41777845
Looking for strength and endurance, aesthetics are secondary

>>41777576

Mon Wed Fri
Squats Heavy Squats Medium Squat LightOHP Light OHP Heavy OHP Medium
Chinups Medium Chinups Light Chinups Heavy

Tues thurs Sat
Deadlift Light Deadlift Heavy Deadlift Medium
Benchpress Mediumm Benchpress Light Benchpress Heavy
Barbell Rows Heavy Barbellrows Medium Barbellrows Light

PPL and just do burnouts at the end of each compound exercise and some radio. Fag.

>>41777841
Rip says TM after, I prefered 5/3/1

>>41777889
Strength comes from white muscle fibers.
Endurance from red muscle fibers.
You will need to add more muscle mass to have a high degree of both. Get onto a hypertrophy routine. You're maximal strength will not be at its peak, but you'll be able to generate high amounts of force for a longer duration of time.

>>41778063
This is the knowledge I seek. What types of programs add muscle mass in this way?

>>41778063
Would GVT be a type of hypertrophy? I was thinking about a program that does weights and calisthenics. What program is best for hypertrophy? I have not done much research into them.

>>41778542
>>41778594
German Volume Training is a good start. Of course you'll have to see what works best for you. Keep rest time under 1-2 minutes, and keep reps and sets high. Do full range of motion of course. But most importantly, you want to beat up that muscle, and make sure it does lots of work. yes, you won't be lifting super heavy, but you'll be getting in so much more volume, which is key for growth. A good example is the squatting competition between Tom Platz and Fred Hatfield. While Fred Hatfield, a PL, could squat 855 lbs and set a world record 6 years earlier with a 1014 lb squat, Tom Platz could only squat 765 lbs. Nonetheless, when it came to seeing who could do the most reps. Platz was able rep 500lbs 23 times, while Hatfield could only do 11. Keep in mind, that 500lbs is Hatfield's 60% max, while it is Platz's 65% max. Yes, both were steroids users, but then again if both were using them, then it's a level playing field. And Hatfield was a bit past his prime, but at 45 he did set a world record.