I’m male, almost 25, 6’0, and 175lbs. I’ve always been super skinny but have put on about 15lbs since I stopped swimming competitively about 18 months ago. I’m looking to increase size, strength and get back down below 10% BF. I have a pretty good handle on diet. My calories are 30%protein, 40%carbs, 30%fat of clean food. I really do not have much experience strength training and need help putting a program together. I’m willing to train 7 days a week if the proper program is put together.
It’s clear to me that squats, DLs, bench, and overhead press need to be incorporated into my program. My strength coach in college had me doing these MWF every week. From what I’m reading that is not recommended. I was thinking doing a 5x8 for work sets on the compounds.
Beyond that there is so many isolation exercises I really don’t even know where to start on choosing these. How many is too much for a muscle? I was thinking if a compound hits the muscle to just add one isolation exercise. But then there are also other muscles worked in the isolation exercise…should I still find an isolation for that muscle?
How much cardio can be done without interfering with gaining strength and size? I know upping caloric intake will help with this but when will it interfere with my recovery? I like to run 2-3 miles at a time, swim hard for an hour, and go on 30-40 miles bike rides.
Any help is much appreciated