Hi guys, this is going to be a long read so I apologize if it ends up being boring… but I’m looking for comments and advice.
I’m 23, 5’11 and about 2 months back I was 120lbs.
Yeah - disgustingly skinny - anyways, for the last 3 years I worked out on and off but I didn’t have the right mindset and training until 2 months back when a buddy of mine started personal training me.
He is a great trainer and under him, I have gained about 15 pounds in the last 2 months.
My current body fat is 10%.
Anyways, my buddy just got a fulltime job so it doesn’t look likely that he is going to be able to train me anymore (regularly atleast).
Here’s what we did so far
weeks 1-2 : some strength training with strip sets to shock my muscles to gauge where I was at
weeks 3-6 : muscle hypertrophy - lower weights focus on tempo with 3-5 sec. concentric and 5-7 sec. eccentric lifts (w/ +2 failure reps); 3-4 exercises in a row and 10 min. circuits of each muscle group.
weeks 6-8 : strength training, max reps with goals of greater than 4 reps + 2 failure. (I had some good gains here, I went from benching about 85 to 150).
week 9 : hypertrophy, at this point in the first week, we pretty much just did a lot of circuits (with different exercises for each muscle groups to shock the muscles) and kickboxing at the end of each session to completely gas out.
week 10 : hypertrophy, here I was by myself - I followed a slight variant of week 9 - went ok - I could’nt do the +2 failure esp. for chest as I couldn’t get anyone to spot me
week 11 : here’s where I’m at, I just did bi’s and tri’s today and they went well, I managed to push myself to the max which felt good
Well my question is - how long should I continue the hypertrophy for?
I was guessing for about another 2 weeks because my weight has plateaued for the last couple of weeks - I can’t seem to make much gains. So I think I need to increase my cycles.
I have a lot of other questions but I’ll wait for some comments and discussion before I ask them.
Also, this may look like it does not belong in the beginner forum - but I’m not all that competent so I figured that this would be the best place to start.
oatmeal + milk (breakfast - 8:30)
banana/some crap (10:00)
burger + fries (lunch - 12:30)
Weight Gainer (5:00 either after workout or just in general)
Dinner (could range from chicken leg + rice to pasta to whatever I feel like cooking - 6,7:00)
Weight Gainer (10:00)
It’s simple and I haven’t clocked the calories and protein but I try to hit 4000 with atleast 135g of protein. Also, the times vary but that’s what I try to intake everyday.
Again, comments appreciated. Thanks for reading if you made it this far - cheers!