1/2/3/4

Non-ironically SS + GOMAD

>>42540985
Is the GOMAD part really necessary?

>>42541021
Nah. But milk is great for gains, definetely have at least 2 cups a day. Just hit your proper carb/protein/fat macros and you will be fine. Eat your veggies too.

>>42540932
Just do all four of them three days a week, in three sets of 5. Its working for me so far, made it to 245dead, 160bench, 95ohp, and 195squat in three months

>>42540932
Do advanced starting strength

https://blackironbeast.com/starting-strength

>>42541087
doing heavy deadlifts and squats 3 times a week, by themselves, let alone together, will burn you the fuck out once it gets heavier.

>>42541329
Protein and phosphates.

>>42541087
Why do people on this board have such pitiful OHP numbers? Work on your delts more. Dedicate a shoulder day. Strong delts help you with other lifts like bench press

>>42541576
Because rotator cuffs and mobility are bad.

>>42541347
don't forget photosynthesis

3 years? Yikes mate

>>42540932
1/2/3/4 is also ridiculously unbalanced.

>>42541576
his OHP/Bench numbers seem fairly proportional to me

also OHP carries over to bench if you have a front delt weakness, otherwise you would be much better off doing more bench volume or variations of bench

>>42541729
Not really, 1/2/3/3.5 is pretty balanced.