Posting this is the beginner’s forum despite the fact that I’ve been working out very consistently for a few years. I’m somewhat pleased with my results, but have made tons of mistakes along the way (overtraining, lack of consistency, switching programs too quickly, etc) and want to map out a strict gameplan for the next three months to maximize results. Thank you in advance for taking the time to read and provide feedback, constructive criticism, or advice.
Stats
- 5-11
- 42 years old
- 205 lbs – 17% bodyfat (currently)
- Enhanced last 18 months of training (but nothing too crazy / test only)
- Goals – Build Mass (next three months)
Key points I have learned:
- Assuming hard work in the gym, diet is critical to building mass
- Too much protein from supplements can limit muscle growth
- Recovery is key, I’m likely to get better results from 4 days that 5-6 day per week
- To see muscle growth past the beginner stage, I need to increase the weight I am lifting
Diet
- Measure / weigh absolutely everything
- 500 kcals over maintenance per day
- 200+ grams of protein, with a preference for real food sources
- Quality carbs (brown rice, sweet potatoes, broccoli, cauliflower, etc)
- Focus on good fats (nuts, advocados, etc), limit bad fats
Considering my schedule and the number of days I believe will deliver the best results (4), I have built out the following workout program. I will be using to JEFIT app to stay on track and record my lifts, stats, etc. My plan is to stay on the routine, keeping all variables the same (exercises, sets, reps) except for the weight, which I will make sure to increase incrementally.
In the past, my problem was not getting to the gym, but rather jumping around from program to program. One week I would be doing Push/pull/ legs, then I would read an article about german volume training and try that for a week, then I would be doing bro splits, etc etc. Over time, I discovered that I had seriously plateaued, and very few of my lifts were increasing.
(Assume 3 sets of 8 unless otherwise specified)
MONDAY – CHEST / TRICEPS
Chest
Barbell Bench Press
Barbell Incline Bench
Dumbbell Incline Fly
Cable Mid Chest Crossovers
Triceps
Cable Rope Triceps Pushdown
EZ Bar Decline Close Grip Skull
TUESDAY – BACK / BICEPS
Back
Barbell Bent Over Row
Wide Grip Lat Pulldown
Cable Seated Row
Biceps
Barbell Curl
Barbell Close Grip Preacher Curl (2 sets)
Dumbbell Incline Curl (2 sets)
Dumbbell Hammer Curl
THURSDAY – SHOULDERS / TRAPS
Shoulders
Barbell Standing Military Press
Dumbbell Lateral Raise
Dumbbell Shoulder Press
Barbell Front Raise (2 sets)
Machine Reverse Flyes (2 sets)
Traps
Barbell Shrug
Dumbbell Shoulder Shrug
FRIDAY – LEGS
Barbell Squat
Leg Press
Barbell Deadlift
Leg Extensions
Seated Leg Curl