@pabotaralabasura Do PPLPPLX. Do ~8 exercises each day. If you get too tired, take a day off.

@Apollo Hey thanks for your recommendations. I will save your comment and the routines you mentioned to see which one will be more atuned to my interests.

During a time I ran GZCL, but took more on the arrangement part of the program and tweaked it to include higher rep ranges. (6-8 reps for tier 1) I did the 3 days a week program is it any good?.

What do you on the 5/3/1 programs from Jim Wendler? It seems to focus a lot on strenght, is this approach efficient for purely hyperthrophy objectives?

@thesun Hey thanks for your feedback. I will keep on increasing the rep ranges. I am also in the middle of a very slow cut. What version of a PPL routine would you recommend?. Is there any resources would like to share on that routine? How many exercises per day? There is also the time factor and I would not like to spend more than one hour 30 minutes per day training.

@Mumisnotokay Hey thank you for your advice. I already do a training that involves training a body part at least twice a week. I train 4 to 5 times a week. You recommend that rep range (6-8) for compound movements only? I wanted to focus on developing those muscles that need isolation (arms, shoulders, calfs, forearms and abs). For those I need to have a higher rep range?

I am afraid of losing more bf because I do not want to look as small. Since I am natty I am afraid of losing more muscle. I am in the middle of a very slow cut, I plan to cut 5 pounds, so that at least I can see myself big on a shirt.

@pabotaralabasura

Dude, those numbers are intermediate.

You are no beginner. Any beginner programme would be shit. You need an intermediate programme.

PPL or any intermediate programme from bodybuilding forums. PHAT, PHUL, fierce 5 intermediate, 8x8 good too.

Any a programme with relatively high volume; training at least 4 times a week will be good.

@Mumisnotokay Thanks for your reassurance and positivity man. 5´9 is okayish. I mean, I know I am not tall, and if I am considered short, I dont give a shit honestly. Life is full of so much more than how far my head is from the floor.

@pabotaralabasura Those are decent numbers.

Yes, doing less weight but more volume will help with size. One thing you can try is doing arms everday after your regular workout. For example, instead of doing low reps sets on rows, try doing 12-15 rep sets. The most size I ever put on was when I did the PPL routine. So maybe try that.

If you want to get shredded, you have to cut back on food and monitor your progress in the mirror.

Also, we don't have any details about how your body responds and what you've been doing all these years, so it is impossible to give specific advice. Consult with a trainer if you want this.

@pabotaralabasura I was just about to say that. Also, 5’9 is fine, as long as you carry yourself well. Don’t let anyone make you feel short.

@Zavss I guess that is the reason. I dont know where I have heard/read about that, but shorter extremeties make for (obviously) a shorter path for lifting the weight. So in a sense, it is easier for me to lift more, since I am a manlet. Also the same is true for deads, squats and the rest. In theory, maybe you should confirm it for yourself.