I am new to this forum but not new to T-Nation.I recently met a minor car accident and hurt my lower back and upper arm...was advised strictly no workouts..but have recovered fully now and now aim to compete in a physique competition.
I am not sure where to start..which program to follow...something like 5/3/1 or go for a volume based program.
yesterday i went for squats and got stuck in the hole with 100kgs..pretty disappointing and angry...then asked a douche for a spot and he didn't spot at all ..just left me there..
I need some help guys to get back and gain some lean mass..specially in my legs..that's one area i want to focus more on...
has anyone here in these forums followed the Indigo program and found results??
any suggestions will be highly appreciated.
my numbers are below
Overhead Press: 60kg
bench Press: 90kg