Muscle Gain Stagnant

HypertrophyCoach Joe Bennett Forums Training Muscle Gain Stagnant

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  • #23177
    Ali
    Participant

    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?

    #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?

    #23206
    Ali
    Participant

    Thanks Joe this is really helpful and great context with your experience and taking patience into consideration. Thanks buddy!

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