hello all, first off i’m 22, 5’10.5, weigh in at 190 at what my wrestling experience can tell me is 12% bf and 15 lbs of water, i’ve been pretty athletic since 9th grade doin wrestling and dabblin in MMA.
I’ve finally come to realize that to grow, i have to eat. i have a pretty high metabolism so i’ve been eating everything in sight for the past couple months getting between 150-200 grams of protein, lot of wheat bread and pasta.
past 2 months i’ve been hittin the weights pretty hard, focusing on compound lifts and basically doing full body 1 day, with 2 days rest.
my workout is as follows:
dumbell press with 45* incline 8-6-4
push-press (squat rack stuff) 8-6-4
deadlifts starting off light at 225,3-3-3
hang cleans 5-5-5
bent rows (dumbell) 8-6-4
weighted pull-ups w/ 35-45lbs 3/failure
weighted dips w/ 35-45 lbs till failure
deep squats 3x6
every other workout i replace weighted dips with close-grip benchpress
i’ve been thinking of switching to this:
-deep squats 3x6
-push press 8-6-4
-dumbell press 8-6-4
weighted dips 3xfailure
-weighted pullups 3x failure
-hang clean 3x6
-bent rows 8-6-4
Rest one day, then repeat.
no lies, i want to put on some size for a change and am not afraid of gainin some fat. what yall think?