T Nation

Program Suggestions


#1

Hi Christian !

Full-body been training since the beginning of the year. Already do squat, bench press, deadlift, front squat, push press on low rep.

I have the goal of gaining more volume and increase muscle mass. I currently have 1.84 cm, 84 kg, 13%. I want to gain 10kg in 3 months possible?

I want to add the high pull, power clean and hang snacth. I want to change my routine that most efficient and smart way. I want to merge all the exercises. Which program do you advise?

Thank you.


#2

thats about 1.7lbs a week.. a realistic goal, but there is no way you'll gain 22lbs of muscle in that time! it'll be alot of fat too.


#3

The periode of three months was an assumption. If you win it until the end of the year already be satisfied. I live in Brazil, this type of program is not quite done here, so I ask your help.


#4

This is very similar to what I am currently doing, and loving it!

Day 1
High pull work to 3rm x 5
Barbell back squat 4x5rm
Barbell jump squat 3x 8
Deadlift 4x 8

Day 2
Hang snatch work to 5rm x 5
Oh press 3-7 reps 4-5 sets
Face pulls
Dumbell rows

Day 3 off or cardio

Day 4
Power clean work to 3rm x3
Bench press 3-7 reps x 4-5 sets
Speed bench 3x 7@ 55%
Front squat 4x8

Day 5 off or cardio

Day 6 repeat 1

Day 7 repeat 2

My rep range is obviously based on which areas I need more mass and which areas i need the develop strength. But I have found that these pairings allows me to bring my A game