Is 5 pounds of muscle achievable in 3 months? (stats and routine)

[Jus_Kev]

Rn im 5'10.5 156 pounds 20% bf eating around 1.7k calories daily with an average of 120g protein. My sleep is kinda shit but it's wtv.

Routine:
5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12–15
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

 

[norwoodingmanlet]

Rn im 5'10.5 156 pounds 20% bf eating around 1.7k calories daily with an average of 120g protein. My sleep is kinda shit but it's wtv.

Routine:
5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12–15
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

up the protein
less volume

ur wasting time.

max intensity, lowest volume, highest freq, @combatingNorwooding if u have the time help him out 2

 

[Renophobeadoobe]

up the protein
less volume

ur wasting time.

max intensity, lowest volume, highest freq, @combatingNorwooding if u have the time help him out 2

Low volume high rep mogs? Niggas been telling me do high volume and 6 reps are they retarded?

 

[norwoodingmanlet]

Low volume high rep mogs? Niggas been telling me do high volume and 6 reps are they retarded?

no

low reps low sets high freq

for exp

insted of doing 3 sets of incline bench for 12-15 reps do 1-2 sets 7-8 reps with a weight so heavy you will almost think you cant get the 7-8th rep

and you do this many days of the week and dont slack with good rest periods inbetween

 

[norwoodingmanlet]

Low volume high rep mogs? Niggas been telling me do high volume and 6 reps are they retarded?

dm me or combattingnorwooding like i tagged for questions sar

 

[usertwofourfive]

yoooo wtf i saw ur previous post but scratch what I said before if ur 150lbs 5'10 ur like twink sized up cals and protein and sleep properly and you'll improve faster. sleep is the most insane lifemaxx you cld possibly do if thats shit ur not even covering bases just lock in and do the simple/easy things here

 

[Renophobeadoobe]

yoooo wtf i saw ur previous post but scratch what I said before if ur 150lbs 5'10 ur like twink sized up cals and protein and sleep properly and you'll improve faster. sleep is the most insane lifemaxx you cld possibly do if thats shit ur not even covering bases just lock in and do the simple/easy things here

Bro i wanna kms cause im a twink too and my maintenace is only like 2500

i ate 3.3k yesterday and the day after i went down half a pound on the scale. FML

 

[Renophobeadoobe]

no

low reps low sets high freq

for exp

insted of doing 3 sets of incline bench for 12-15 reps do 1-2 sets 7-8 reps with a weight so heavy you will almost think you cant get the 7-8th rep

and you do this many days of the week and dont slack with good rest periods inbetween

What about for other shits like lateral raises and tricep pushdowns, does this same principle apply? juts do 1-2 high volume sets

 

[usertwofourfive]

Bro i wanna kms cause im a twink too and my maintenace is only like 2500

i ate 3.3k yesterday and the day after i went down half a pound on the scale. FML

yea bulkings shit in terms of enjoyment imo idk how some people love to eat so much. i was never twink skinny but i wasnt big at all b4 i started lifting and every time i bulked that shit would get so old after like two weeks.

its worth in the end tho i have good physique now and once you get it its stupidly easy to maintain

 

[Renophobeadoobe]

yea bulkings shit in terms of enjoyment imo idk how some people love to eat so much. i was never twink skinny but i wasnt big at all b4 i started lifting and every time i bulked that shit would get so old after like two weeks.

its worth in the end tho i have good physique now and once you get it its stupidly easy to maintain

dude its so short lived fr. these fat ass niggas who eat like 5k+ a day and cant help themselves are fucking insane. There's genuinely not even enough food to hit that 3k+ everyday brah

I have to put on like 10-15 in a month and a week for my job or ill look retarded wearing a short sleeve. wish me luck bhai

 

[jacobblack270]

no

low reps low sets high freq

for exp

instead of doing 3 sets of incline bench for 12-15 reps do 1-2 sets 7-8 reps with a weight so heavy you will almost think you can't get the 7-8th rep

and you do these many days of the week and don't slack with good rest periods in between

would recommend following this although one set really isn't enough to stimulate lots of growth, especially for bigger muscles. I would also do three sets where one is a lower weight warm up set because starting out with such a high weight can be for bad for longevity - I really fucked up my rotator cuff bc I didn't do this. if you're not on cycle maybe 2 pounds of muscle is possible in this time frame unless you've actually never worked out in your life. Another thing i would recommend is to eat way more Cals - especially right after your lifts because 3 months is practically nothing in the long run and you can cut all that excess chub you will gain in like a week or two - sleep is hella important as well.

 

[sherry12]

Rn im 5'10.5 156 pounds 20% bf eating around 1.7k calories daily with an average of 120g protein. My sleep is kinda shit but it's wtv.

Routine:
5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12–15
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

Potentially the shittiest spit and nutrition ever.