Workout Plan
I’ve been working out consistently (mostly weights focusing on upper body, arms, and some cardio/legs) for about three months now after being on and off for around a year. Now with the summer I really want to commit to a more intense routine, eating right, etc. and see how much progress I can make (mostly looking to add muscle).
Was wondering if anyone has any advice for how to maximize results or has any insight into how much I can realistically gain—in terms of muscle mass, added weight to bench press, etc.—during a three-month period of intense training?
Hit the compound lifts hard (don’t skip BB squats as it will help you put on the most mass), caloric surplus and sufficient protein (if you don’t do this you won’t put on muscle plain and simple), hypertrophy rep range on accessory work, and stick to it! You got this bro
If your doing BB IB your body shouldn’t be able to do 2x BW BB Squats
No clue why you would post this question on an IB forum or believe that anyone anywhere would be able to ascertain your genetic potential based on simply knowing that you have more time lift now that it's summer.
Calibrated to have a degree of specificity, thoroughness, & thoughtfulness, that matches the degree of thoughtfulness & consideration given in your initial post, my advice is to eat 5k calories/day, lift heavy weights many times, eat bottles of oxavar and fire d-bol by the gallon. Guaranteed to gain muscle mass...Seriously, anyone who remotely knows wtf they're talking about is not going to be able to give you advice based on the information that you posted and there are a lot of better places to ask.
Find a workout program on bodybuilding forum. I like coolcicadas ppl (push pull legs) program and it’s probably one of the most popular ppl routines. Worked out great for me for mass and strength gains. Best way to increase strength/size is by having a proper workout plan like the one I mentioned. If you are relative new a lower upper body split might be better you can probably also find something in that forum. Besides that eating a calorie surplus would be ideal to gain size and strength but you might also gain some fat so depending on your goals you might want something else.
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