I sorta injured my back a couple weeks ago doing something. Anyway I think maybe its a lumbar strain. I usually do strength type training, but would like to do a hypertrophy program during this time until my back is feeling solid again. Is there any specific hypertrophy program on here that you guys recommend given my circumstances?
Also I eat 4300cal everday, which maintains my current weight at 190-195lbs and 9% bf. Since I would like to gain some weight during this phase, how many calories should I eat to say pack on 10-15lbs over 6-8 weeks?