Reply To: Muscle Gain Stagnant

HypertrophyCoach Joe Bennett Forums Training Muscle Gain Stagnant Reply To: Muscle Gain Stagnant

#23193
Joe
Keymaster

Hey Joe,

I’m fairly lean and looking to put on 16 lbs of lean muscle and have been struggling to do so. I have two questions with regards of how to do that most efficiently:

1. Nutrition: Would you recommend me eating in a

A. Slight surplus (~15%?) & gaining weight slowly for say 18 weeks?

B. bigger surplus (25-30% surplus) for say 9-12 weeks months and go back into a deep cut for 3 weeks?

2. Training: If I am concerned with aesthetics and putting on muscle / getting bigger should i focus my 5 day training program to be:

A. All in hypertrophy rep range of 8-15?

B. Include strength low rep range of 3-5?

C. Do a mix of both?