[HELLRAISER II]

I have found that a "max" lift 1 time a month will give good results, but you also mention genetics & that is probably the best indicator of what type of lifts you will be strong at and what the limit of someone's potential to be.

[11th Earl of Mar]

I have found that a "max" lift 1 time a month will give good results,

One of the best workouts I have seen [and used] is a 5x5 method.

First two weeks do 5 sets of 10 reps. Next three weeks, do 5 sets of 5. Last three weeks, do 5 sets of 2.

This is an eight week program that helps build both size and strength. You get three weeks of using heavy weight without maxing out for a single, often damaging repetition.

You can also add sets of incline bar presses or fly's if you choose.