I’m training at home.
First goal is to complete 1 year of progressive overload training.
I’m around the 3 month point now. I weigh around 140 lbs. I started squats with 120 lbs, 3 sets, 10 reps. But I adjusted that for more strength training to do 150 lbs. 3 sets, 5 reps. 3 days per week. Squats are part of a basic 6 barbell lift workout, full body, each day. Progression wise I took 150 from 5 to 7 reps, last workout I added an extra set. Then, last week I progressed to 160 and reset the reps back to 5.
Second goal is to see some new muscle mass.
So far I’ve gained maybe 4 lbs of muscle. It’s hard to say exactly. With eating more, there is probably 1 lb. of fat in that gain. 10 lbs. of solid muscle would be nice. The gains seem slow, but then again I have gone through that many stages of progression. I should probably ignore the measurements for now and focus on the steady progressions… and watch out that my waistline doesn’t suddenly blow up from bad overeating.