Which workout program would you guys recommend?

AFPJ · 2016-04-21T02:08:00+00:00

50-75g of protein daily, which I know is below the suggested ... don't feel like gaining any unnecessary fat.

There's your problem, excess protein is highly thermogenic and the least likely macro to make you fat, followed by actual fat, and then carbs - which are what make you fat when your insulin gets spiked high enough, quick enough.

If you sleep or eat like shit don't expect your body to be able to recover properly in a timely manner. Transition into a 4-6 day split to train each body part twice a week. 160 total reps per week for major muscle groups and 80 for minor.

Agonist + antagonist / primary mover + opposing super-sets (or primary mover + synergist) are your best friend.

JackGetsIt · 2016-04-21T05:02:15+00:00

Any program with progressive overload that you also stick with.

GreeneRed · 2016-04-21T02:36:50+00:00

Your protein intake is ridiculously low. I don't know what misconception leads you to believe that will cause you to get fat. If you want to learn about proper nutrition, good places to start would be Lean Gains and Precision Nutrition.

I have same problem with dairy-had to cut it out entirely. As a poor college student, I get all of my protein from eggs, bacon, ground beef, chicken of all sorts, and canned fish. protein powders never hurt if you can afford it.

As far as lifting program, those are still pretty novice numbers. I think you would get good results from WS4SB if you follow Defranco's program to a T. Lean Gains also has good suggestions on training templates.Regardless of what you choose, if you want to pack on muscle-focus on getting stronger

Redpill876 · 2016-04-21T02:47:07+00:00

I do push pull legs.

Chest triceps shoulders

Back biceps

Legs

Repeat then rest day

Apexk9 · 2016-04-21T01:27:16+00:00

For me low volume high weight did nothing I had to switch to medium weight high volume for results.

Ogruno · 2016-04-21T08:28:30+00:00

Age? Height? Weight?

martin-ho · 2016-04-21T08:34:30+00:00

You're eating way to little protein!!

I recommend Mike Matthews' program called "Bigger Leaner Stronger". The rep range is 4-6 reps.

Nikelu · 2016-04-21T15:31:03+00:00

I guess you are intermediate. I also guess you are natty. Go with greskull LP for a bit, and then swap it to a PPL split PPLPPl if you have time for 6 sessions a week. Then watch how it works and modify it. I can give you a split if you want with reps and shit. Also eat at least 400g of meat daily chicken, steak , low fat homemade burgers. This combined with your breakfast and probably dinner will definitely be close to your protein daily g goals

SantonioHolmes · 2016-04-21T16:50:33+00:00

5/3/1. You start off light and progress painfully slowly, but it's set up in such a way that you can't not get bigger and stronger. Put your ego aside and follow it exactly how it's written.

Also triple your daily protein intake (at minimum). You will never grow without adequate amounts of protein. If you drink a protein shake pre- and post-workout you just doubled your intake right there.

epistemic_humility · 2016-04-22T00:44:58+00:00

look at the ketogains subreddit FAQ for a workout called get ripped.

Its very good. Also I've had great results with the PHAT workout although it may be a bit more advanced.

Title	Which workout program would you guys recommend?
Author	awayofthought
Upvotes	7
Comments	30
Date	April 21, 2016 1:22 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4fqoa3/which_workout_program_would_you_guys_recommend/
Archive Link	https://theredarchive.com/r/askTRP/which-workout-program-would-you-guys-recommend.104281 https://theredarchive.com/post/104281

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