Months 1-3 trained at home, full body for first 6 weeks, then basic 3 day split the last 6 weeks.
Months 4-6
Continued 3 day split, continued to gain strength, lose fat, and gain muscle
Months 7-8 (now)
- experimented with new programs..tried 5 day split for the last 6 weeks.
- began suffering from overtraining, diet was decent but was only getting 6 hours of sleep (tried making it up in naps) but i was burned out on lifting.
- was doing roughly 18-20 sets for each body part.
*Current situation*
i took this last week off and now im back. My goal now is to gain 30 lbs in the next 12 months. I can do this. However i am going to need to start off on the right foot with a proper diet plan and exercise regimen. i am going for mass, if i gain some fat then so be it, however i do not want to go about 12-13% BF
I am opting for a 4 day split for now but i am open to any suggestions.however im not sure how i should do it.
I was thinking
Mon - chest
Tues - back/shoulders
wed - off
thursday - Arms
friday - legs
i will do abs/forearms as i feel. training each probably 2x a week.
here is an example of a day at the gym...
chest
- incline db press 2 warmup, 3 working
- flat db press 4 sets
- flat db flys 4 sets
-chest press 4 sets
-cable cross over 3 sets
That would be a typical chest day...too much volume?
So basically yeah thats it. I supplement with ON whey and muscle milk (for night) and thats it.
So any advice or suggestion on where i should take this from here? I deadlift 185 lbs (with straps), so for my size i dunno how good that is.
I was thinking of buying the anthony ellis guide because i dont feel like diesels bulking guide is specific enough.
Months 4-6
Continued 3 day split, continued to gain strength, lose fat, and gain muscle
Months 7-8 (now)
- experimented with new programs..tried 5 day split for the last 6 weeks.
- began suffering from overtraining, diet was decent but was only getting 6 hours of sleep (tried making it up in naps) but i was burned out on lifting.
- was doing roughly 18-20 sets for each body part.
*Current situation*
i took this last week off and now im back. My goal now is to gain 30 lbs in the next 12 months. I can do this. However i am going to need to start off on the right foot with a proper diet plan and exercise regimen. i am going for mass, if i gain some fat then so be it, however i do not want to go about 12-13% BF
I am opting for a 4 day split for now but i am open to any suggestions.however im not sure how i should do it.
I was thinking
Mon - chest
Tues - back/shoulders
wed - off
thursday - Arms
friday - legs
i will do abs/forearms as i feel. training each probably 2x a week.
here is an example of a day at the gym...
chest
- incline db press 2 warmup, 3 working
- flat db press 4 sets
- flat db flys 4 sets
-chest press 4 sets
-cable cross over 3 sets
That would be a typical chest day...too much volume?
So basically yeah thats it. I supplement with ON whey and muscle milk (for night) and thats it.
So any advice or suggestion on where i should take this from here? I deadlift 185 lbs (with straps), so for my size i dunno how good that is.
I was thinking of buying the anthony ellis guide because i dont feel like diesels bulking guide is specific enough.
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