Hi,
I posted in fatloss but as I'm proceeding with lean bulking and I needed advise on workout programs I thought this was the correct place now.
I had been cutting for around 10 months, I have reduced my bodyfat from around 18-19% to 10-11% (according to different PT skinfold measurements).
I am 41 this year, 5'9 and weigh between 61-62kg.
My waist measurement is around 29.5 inches around the belly button and around 30-30.5 inches below the belly.
My goals are now to build lean muscle - ideally chest, arms and then legs if I had to prioritise and was able to influence this in anyway.
I had been training 7 days a week and recently I have been doing strength training and then finishing up with a 30 min hiit class.
I have previously done GVT as when I was bulking so I don't think I'd be considered as a novice.
Bench Press - I could do around 68kg - 4 reps
Shoulder Press Seated - 28kg each arm - 4 reps
Standing Bicep Curl - 20kg - 6 reps per arm
Deadlifts - 100kg - 4 reps
Hoping someone can help with the following questions:
1) Should I consider switching to a HST routine? Any program recommendations which will allow me to increase muscle mass within 12 weeks relatively quickly if I am exercising properly and eating the right amount?
2) Should I continue doing hiit classes after my 45 min strength program, how often should I do a 30 min hiit class? Can I do one after each strength workout or would I be potentially losing any gains??
3) In addition to gym I planned to do swimming, football, badminton and Muay thai once a week (maybe not all of these all in the same week) and from what I understand I should also continue doing hiit classes but after my strength program? Would my gains be limited if I did the above activities on the same day as a gym session?
4) I was planning to cut down on my gym sessions to around 4 times a week so ideally seeking guidance on a program I should try which has 4 days exercises and focuses on gaining muscle mass any suggestions?
Have a holiday planned in 12 weeks so would be good to have some muscle put on before that which is a nice target for me to focus on now.
Thanks in advance
I posted in fatloss but as I'm proceeding with lean bulking and I needed advise on workout programs I thought this was the correct place now.
I had been cutting for around 10 months, I have reduced my bodyfat from around 18-19% to 10-11% (according to different PT skinfold measurements).
I am 41 this year, 5'9 and weigh between 61-62kg.
My waist measurement is around 29.5 inches around the belly button and around 30-30.5 inches below the belly.
My goals are now to build lean muscle - ideally chest, arms and then legs if I had to prioritise and was able to influence this in anyway.
I had been training 7 days a week and recently I have been doing strength training and then finishing up with a 30 min hiit class.
I have previously done GVT as when I was bulking so I don't think I'd be considered as a novice.
Bench Press - I could do around 68kg - 4 reps
Shoulder Press Seated - 28kg each arm - 4 reps
Standing Bicep Curl - 20kg - 6 reps per arm
Deadlifts - 100kg - 4 reps
Hoping someone can help with the following questions:
1) Should I consider switching to a HST routine? Any program recommendations which will allow me to increase muscle mass within 12 weeks relatively quickly if I am exercising properly and eating the right amount?
2) Should I continue doing hiit classes after my 45 min strength program, how often should I do a 30 min hiit class? Can I do one after each strength workout or would I be potentially losing any gains??
3) In addition to gym I planned to do swimming, football, badminton and Muay thai once a week (maybe not all of these all in the same week) and from what I understand I should also continue doing hiit classes but after my strength program? Would my gains be limited if I did the above activities on the same day as a gym session?
4) I was planning to cut down on my gym sessions to around 4 times a week so ideally seeking guidance on a program I should try which has 4 days exercises and focuses on gaining muscle mass any suggestions?
Have a holiday planned in 12 weeks so would be good to have some muscle put on before that which is a nice target for me to focus on now.
Thanks in advance
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