IÂ´m going to try adding some slabs of new muscle. IÂ´ve previously competed in olympic lifting, but nowadays IÂ´m training mostly recreationally.
IÂ´m 23, and wiegh in at about 75kg. IÂ´ve been lifting for as long as I can remember.
Well. To get a kickstart, IÂ´ve put together a high frequency, low-moderate volume program. IÂ´ve tried to keep it as simple as possible, with big solid lifts.
ItÂ´s a full body program, and IÂ´m planning to work out for two days and rest for one. IÂ´ll try to stick to this programming for at least six weeks, and IÂ´ll start at a weight where I can easily get the reps in with perfect form, and then try to increase intensity at every workout.
It looks something like this.
1 Front squat 5x5
2a DB bench press 3x8
2b Inverted rows 3x8
3 One leg deadlift 3x8
4a Pull ups 3x8
4b Military press 3x8
Same, except front squat is replaced with deadlifts, and on led deadlifts replaced with one legged squats.
Of course the program will be accompanied by a solid diet aimed at growth.
IÂ´ve gone for inverted rows over bent over rows, to spare my lower back after the squatting/deadlifting.
As for supplementation, I use vitamins/minerals, fish oil, protein, aminos and creatine. (I use targeted supplementation for Vitamin D, zinc and magnesium too.)
Glad to get your opinions on this!