Hey guys, been following T nation for a bit and just registered today. Already learning a lot and hoping to learn some more.
So basically, straight to the point, I want to gain more mass the quickest way possible. Natural is the goal of course.
Some quick background info.
I am at about 144-147 pounds right now. My initial goal was to get to 150 then shred down and maintain an aesthetic physique, well now I am wanting to get to 160 then shred down and maintain 148-150ish at a decent body percentage. Trying to look like Josef Rakich year round, if you guys know him at all.
I am also 5 foot 4, so that weight i should look pretty big in my opinion. About December last year or a bit before that is when I started going back to the gym and i weighed about 120-123 pounds. So with my diet and workout routine I was able to get strong and add mass and all that. My diet is not perfect and still trying to get as close as I can to semi perfect. I do get my protein intake at 1 to 1.5 grams of per body weight via food and protein shakes.
Another thing is I am not too new to all of this, I have always been semi fit for the most part, spent about 4 years in the military and during that time is when i started to actually hit the gym and learned most of what I know for the most part. That being said I am thinking I am at close to intermediate. In my opinion the weight I am pushing is pretty decent.
I am currently doing a 5 day split = Back, Chest, Legs, Shoulders, Arms, Rest, Rest.
I do the 3 main lifts for the most part on the designated days, Deadlifts on backday, Bench on chest day though I mainly use dumbells, and same for the shoulder press. I always squat with a barbell or at least a variation of it. With arms I try to hit all the “heads” of the body part, I do palms in, palms down, palms up for biceps with variation of exercises. and then for the tris I do similar, i do a pushdown and skull crusher kind of tri exercise and then a behind the back, I was told that is how I could hit all of the “heads”.
I have been doing heavy weight, moderate weight and light weight. and by tomorrow it will be my 3 week of light weight, and hoping to continue it for another 2 or 3 weeks then switch back to heavy, unless told otherwise by you guys. I have read that is good to switch routine to keep the muscle confused.
So basically, I am thinking I should go back down to a push/pull split 4 times a week, to hit each body part twice, and go heavy of course. Its either that or this thing i read P/RR/S training, haven’t fully read it but i have it bookmarked to go back to sometime this week.
So hopefully you guys can give me some insight on what to do, I am hoping to do a amateur competition sometime in the near future, just always wanted to do that.
Also I apologize in advance for my grammar, not my main language and also for the terms I used, though I am sure you guys know what I am talking about.
If you guys need any more details or questions or anything let me know.
Hope to hear from you guys soon!