I have had a gym membership for years and would start going steady but then become lazy, preoccupied or otherwise disinterested and would stop going but I bought a bench press, curl bars, some other accessories, plates etc.

I wish I had bought a tower honestly so I could use it as a squat rack but I did not and I do need to focus more on legs but I have been keeping really steady since march 16th and I have jumped quite a bit in weight just from getting warmed up, back into my routine, etc.

right now I can bench press 165 like 3~ times which is not bad considering I started doing 135 3 times 1 month ago; I don't particularly like bench press, the most I have ever been capable of bench pressing before is 180lbs and I tried that the other day after having already done a few sets and was unable to do so.

I take protein powder and I eat pretty healthy for the most part/lots of chick and fish/beef, etc. I would really like to optimize my gains in terms of strength and methods of working my lower body properly and proportionately to my upper body without a squat rack.

I had considered cleaning the bar up and doing front squats which I thought if I even did that each time as one rep for a compound exercise I thought that could really work well but I am afraid to attempt it honestly.

Are there any real strength builders that I should add to my routine? rep quantity/ set amount/ weight increments, etc? any help guys? Vitamins necessary for recuperation/reconstruction of muscles, etc.

I would like to add to that I am most interested in explosive power/fast output/flexor type muscle movement.

Jeeze. no input...

tldr but good luck with your new routine.

thanks I guess at least for the recognition.

lol gl getting advice from this forum

If I was you, I might look into creatine. If you read about it online, you can see the clear advantages it has for you.

But if you want to remain natural, don't even come close touching it!!!

some recent studies have found an association with testicular cancer kek

creatine just creates a psychological dependance

To properly work your legs, you'll need to do squats since your equipment is limited, so find a way with what u have, if its impossible buy something that allows you to do them (like a power cage)

I do want to remain natural but the protein powder I use has a small amount of creatine in it. I don't take it every day sometimes I eat bars or buy a premade shalke/eat.

LOOOOOOOOOOOOOOL i love this subforum