New to the site, looking for some guidance. I’m a 6’1", 165 pound, 21-year-old looking to gain 20 pounds over the next 6 months. I understand I won’t gain a single pound if my nutrition is bad. I’m shooting for 4,000 calories a day, half of those coming in form of carbohydrates. I’m also shooting for 250g of protein/day.
I’ve read countless programs for taller/ectomorph/hardgainer/novice trainees. My take home note and what I found to be universally true was my emphasis definitely has to be put on the bread and butter lifts.
Where I struggle is putting a program together with the variables of intensity, volume, frequency and recovery.
Right now, I’m doing my working sets sitting at 75% of my 1RM, with a volume of about 10 sets, 2x/week for pressing, rowing, pull-ups and squats. Deadlift only once a week. I shoot for 8 reps.
I’ve read some interesting articles on the importance of not only tension, but stress and damage. Regardless of all the variables, going forward I want to lift with a tempo of 4121. The most important being the 4 second eccentric, 1 second pause at the bottom of the lift. I may not be throwing more weight on the bar, or “progressing” as quickly as some, but I am not going to cheat myself.
Lifting with a 4 second eccentric and pause will defiantly make my 75% 1RM of 8 reps, much tougher, where now that may be be only a rep I can get to 4 or 5. Should instead of trying to throw on more weight, should I shoot for 5, 6, 7, 8 reps and then increase the weight when I get to that point?
I’ve read reps of 10+ for squats are great for growing the lower half. I’ve also read a ratio of 2:1 for pulling to pushing is important. What do you guys think of those two theories?
How would you program my wants of strength and mass using eccentric lifting style, pressing/rowing/squatting twice a week, mainly in terms of overall volume?
Also, any nutritional tips would be beneficial to me because I’m not only trying to get stronger at 165 lbs., I’m trying to get bigger too.
Thanks guys, and advice would be a great help.