Hi I’ve been a long time reader of the site and looking to start getting back into the gym after a very long absence. I have read the beginner threads/articles as well as kingbeef’s thread. I know the proven programs most often recommended are more efficient for most people at putting on mass, but my goals are a bit different.
I’m looking to put on about 20-25 lbs of muscle, about 2" in the upper thighs, while ignoring the lats, traps, and obliques as much as possible (the fight club body). I realize this is considered skinny by many, but I just don’t desire to go any further. Although my goals aren’t really the focus of this site, there are so many knowledgeable and experienced people here, I believe the quality of responses on this forum will be far greater than most other boards.
Currently: 5’8 122 lbs, 10-12% bf
Phase 1 (until stagnation, not exceeding 12 weeks) Sets/reps Rest Tempo
Monday: Incline dumbbell press 8-10, 6-8, 4-6, 2-4 3 min 3-0-3
Wide grip dips (Gironda style; emphasis on outer pec) 6 x 8 30 sec 3-0-3
Side laterals (“pouring motion” at the top) 6 x 8 30 sec 1-0-1
Skullcrushers 10-12, 8-10, 6-8, 4-6 3 min 3-0-3
Tuesday: 30 min light cardio (steady state)
Wednesday: Squats 8-10, 6-8, 4-6, 2-4 3 min 3-0-3
Calf raises (squeeze at top) 10-13, 7-10, 5-7 3 min 3-2-3
Neck raise (unrelated goal) 3 x 15 1:30 3-10-3
Thursday: 30 min cardio (steady state)
Friday: Chin-ups 4 x #reps 3 min 3-0-3
Bent-over barbell rows 8-10, 6-8, 4-6, 2-4 3 min 3-0-3
Bicep curls (EZ bar) 10-12, 8-10, 6-8, 4-6 3 min 3-0-3
Reverse curls (EZ bar, supersets) 3 x 15 3-0-3
Saturday: 30 min cardio (steady state)
Most sets will not be taken to failure; no forced reps. Failure will be a judgment call, based on feel. Generally around 1 set per lift per week, but can vary depending on feel.
After 12 weeks I plan to do a 4 day split (over 8 days) and train arms 2x a week, since they (specifically triceps) are my weakest part.
Currently: 2600 kc (training days); 25%-35%-40% (protein/carbs/fat)
Meal 1: 2 yogurts 25g/40g/5g
Meal 2: (pre-workout) Meat and rice 28g/37g/16.5g
Stack A: Post-workout drink (consumed immediately after) 0/76/0
Meal 3: (post-workout) Meat and pasta (~30-40 min after workout) 34.5g/42g/29g
Meal 4: Eggs and beans 28g/20g/13g
Meal 5: Meat and vegetables 25g/5g/25g
Meal 6: Cottage cheese and fish oil 25g/5g/25g
On non-training days I lower protein by 10g and carbs by 25g (effectively 100g since no post-workout drink). Every meal is 3-3 hours 15 min apart. The foods listed are samples, but the substitutions are always very close and the numbers always add up. Whey protein makes me feel terrible so I don’t take it. The only exception is when I’m out on the weekends I’ll have a protein bar as a last resort, as they don’t bother me so much. As for raising calories, I don’t have a way of measuring body fat, so I just go by tape measures, pictures and numbers. I’ve been fat before from overeating, so I have a decent idea about when to raise calories. As for the macro ratio, that is what my body craves based on experience of trying many diets.
Any advice on any of the above, no matter how harsh, would be greatly appreciated. I am keeping a training log, striving to add reps or weight each week and build back my mind-muscle connection. As for training plans, I know this one works for me but there might be many others that work as well or better. I’ve been doing the above plan for 3 weeks and it’s working well. But any suggestions on how to improve it (or reasons to scrap it) would be appreciated. Thank you for your time.