My name is David, i’m 44 years old and i live in Paris, France. I’m a usual reader of T Nation but i almost never post on the forum.
First let me introduce myself. At the age of 20 i’ve got an accident and almost destroyed my left leg. I had surgery many times, had to learn to walk again, etc…Now i can’t run or jump.
I always trained at home or at the gym with years on and off.
Since one year i’m the more active i’ve ever been (first lost fat then went on a “clean” bulk to gain mass). i’m on a full body 3 times a week and cardio two times (riding my bike on a home trainer with Zwift). I’m a small guy (5’7) and very light (now at 141 lbs) with, i guess, 15 % bf.
Here’s my problem: on theory i’ve very good knowledge about nutrition / training but like many people the last year has been really tough (lockdown, curfews, etc…) so i’m training at home with almost no equipment : only bodyweight exercices, resistance bands (lot of differents), a weighted vest, pull up bar and one light kettlebell (12 kg).
In this condition i know progressive overload is almost impossible, so i add reps / sets, shorten my rest time between sets, use drop sets, supersets, etc… to keep my body guessing…
I eat about 2400-2500 kcal a day (days on or days off). If i eat more, i feel like i’m gaining too much fat and @ 2400 Kcal i think i’m only maintaining.
Obviously, my situation isn’t ideal but i wonder what i could do / try in order to gain mass. My goal isn’t crazy: i’d like to go back to 154 lbs with low BF (10%) whathever time it takes.
Now i’m wondering if i’m doing too much volume:
I won’t go into detail but my workouts are one hour long, i’m doing 1-2 exercices per muscle group and try to use mainly multijoint exercices (chin up, overhead press, push up with weighted vest, rows, etc…). i do like 6 sets per big muscle group and 3 for the small. For my legs, there a lot of mouvemenst i can’t do but i try to “squat” with the weighted vest and the kettlebell, i do some kettlebell swings, reverse lunges, etc…
I’ know it’s a long post and there’s a lot of things to say but i’d like to have your opinion / advices considering i’m training alone and feel a little bit lost…
I hope to be able to go back to a gym when all this COVID shit will be over but it probably won’t happen before summer / september.
In case you want to ask about my nutrition / supplements, i always eat clean (no cheat meal): fish, chicken, beef, brown rice, oats, sweet potatoes, olive oil, avocado, fruits, almond milk, lot of vegetables, etc…
Supps: multivitamins, omega 3, creatine, L-Glutamine and whey.
Any idea about how to make my training really effective?
PS/ just in case you need to know/want what i look like, here are two pictures of me in august (i’m a little bit “fatter” now considering i gained weight).