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To ensure that you keep hold of that hard earned muscle you should invest in a supplement like CrazyBulk Winsol , not that there is anything as effective as Winsol out therefor you. 6:1-Weighted Chins Like a lot of guys I have seen many guys use a dumbbell press to work through the last part of some lifts. While there is nothing wrong with using dumbbells as a dumbbell press, a higher reps will result in more failure. Using a 2-3 lbs dumbbells for 2-3 sets of 15 reps is great. You need to find a way to keep those weightlifting plates and dumbbells down. Use this 3-slices weight when working through other lifts. Use it the first couple reps, then use the second set as a medium to high rep work on your triceps, delts and biceps. These sets will build up that muscle density. 5-3-1 Rope A 5-3-1 workout is what I use for power cleans and overhead press. I take each movement one at a time, using each set of five just a little bit heavier than the last. Do 5 reps of that movement once. Once that is completed try and complete 5 reps of that movement two times before beginning on the next exercise. You may end up doing a little bit of extra work on the last exercise but this is necessary if you want to build strength. 4-5-3 Push press Using the 5-3-1 push press is great. I like doing two sets of 5 reps of each movement before moving to the next one. Again, I like doing a little bit of extra work on one of the first two lifts before moving on to the second workout. 3-3-1 Bench Press Using any variation of the bench press to build intensity is key to a proper training program. I like doing a 3-2-1 routine of the bench press the first week. It goes from the beginning. Then use the 3-2-1 routine the next two weeks as you build up the bench, then for the following workouts go even heavier. This will add depth to the bench press as you add in more weight. 3-4-1 A 3-4-1 routine is where the trainee is starting out but is getting tired on the weightlifting portion of it. Use a 3-4-1 routine after a workout if you have already completed the 5-3-1 and 4-4-1 rep sets. Use any combination of 3-4-1 and 5-3-1 that Related Article: