A
antlax
Guest
I am in my mid 30s and trying to improve strength, and increase muscle mass.
I am currently using a 3 day/week program. Unfortunately the last 6 - 8 months have resulted in only a gain of a couple of kg. I lift to failure. Below is my routine plus diet. Any suggestions about what I could do to improve?
Perform sets of 6. Once all sets completed to 6 reps, commence sets of 7 reps. Once all sets completed to 7 reps, increase weight, and go back to 6 reps. Continue.
DIET
Breakfast
Small yoghurt
1 pc toast
2 bananas
300mL milk with protein powder
Morning tea
Apple
Tuna roll
Couple handfuls nuts
Lunch
Pear
Chicken roll
Couple handfuls nuts
Afternoon/pre-workout (on lifting days)
300mL milk with protein powder + 75g oats
Dinner
Meat, carbs, veg
Late snack
300mL milk with protein powder
I am currently using a 3 day/week program. Unfortunately the last 6 - 8 months have resulted in only a gain of a couple of kg. I lift to failure. Below is my routine plus diet. Any suggestions about what I could do to improve?
MONDAY | ||
weight | sets/reps | |
BB bench press | 5 sets, 6/7 reps | |
BD bench press | 4 sets, 12 reps 1[SUP]st[/SUP], then to fail each other set | |
Bicep/tricep | 4 sets, 8 reps each Alternate sets of ezy bar bicep, tricep pulldown | |
WEDNESDAY | ||
Squat / calf raise | 4 sets, 6/7 reps (squat) 3 sets, 15 reps (calf) | |
DB Squat | 4 sets, 12 reps 1[SUP]st[/SUP], then to fail each other set | |
DB shoulder press | 4 sets, 8 reps | |
Upright row | 4 sets, 8 reps | |
FRIDAY | ||
BB bent over row | 5 sets, 6/7 reps | |
Lat pulldown | 4 sets, 12 reps 1[SUP]st[/SUP], then to fail each other set | |
Deadlift | 4 sets, 6/7 reps |
Perform sets of 6. Once all sets completed to 6 reps, commence sets of 7 reps. Once all sets completed to 7 reps, increase weight, and go back to 6 reps. Continue.
DIET
Breakfast
Small yoghurt
1 pc toast
2 bananas
300mL milk with protein powder
Morning tea
Apple
Tuna roll
Couple handfuls nuts
Lunch
Pear
Chicken roll
Couple handfuls nuts
Afternoon/pre-workout (on lifting days)
300mL milk with protein powder + 75g oats
Dinner
Meat, carbs, veg
Late snack
300mL milk with protein powder
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