Neurotype Test, 2b or 3?

Training
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Shoot for 1.5 kg weight gain per month. Do it until you’re at 80-85 kg then cut for 3-4 weeks and around 2 kg. Then bulk again 5 kg. Look at your lifts, if they are going up, you are doing good. If you train and bulk the majority of it will be muscle if you do it relatively slowly with the rate I said, a lot of it will be muscle. I wouldn’t stop until you squat at least 250 lbs or 110 kg for 5.

You sound like a type 2b or 3 like me and the best tip I can give you is don’t stress too much about this shit. Eat enough too gain weight, protein intake 1-1.2 g per pound of body weight, drink liquids with a good amount of calories. Sleep enough. Train so you can recover. Don’t overdo it. Try a minimalistic approach (3-4 exercises with one compound lift a day with 3-4 training days, 1 h in the gym) maybe and implement the tip CT gave you. That’s it

22

Knowing myself I guess 1.5kg per month is too much. I´ll certainly follow your advice but at 1 kg per month or so.
By the way, I just made a training plan considering my situation, I would love if you give me some feedback.

Day 1: Squats and legs
A) Barbell Squat, 3-4 sets warm-up,
3 sets at 72.5%, sets of 6-8 reps doing the Hepburn Progression, Increase weights after at the 5th workout.
B) Barbell Hack Squat, 4 sets x 10 reps, at least 40 seconds under tension, increase when I exceed 13 reps
C) Hip thrust, 3 sets x 10 reps, same parameters
D) Leg curl, 3 x 10 reps, maybe a drop set in the last
E) Calf exercise, 3 sets.

Day 2: Upper Body 1
A) Military Press, Hepburn progression.
B) Chin ups, 4 sets x 6-10 reps, increase weight when I can do 10 reps at every set
C) Incline Dumbbell press 3 sets x 10 reps, at least 40 seconds
D) Seated cable row 3 x 10 same parameters
E) Loaded carry 3 sets
E) Bicep and Tricep exercise as a superset, 3 sets

Day 3: Deadlift and legs
A) Sumo Deadlift, Hepburn progression
B) Squat, 3 sets at around 60%, 10 reps and at least 40 seconds of TUT
C) Leg press 3 sets, same parameters
D) Leg extensions, same parameters
E) Calf exercise

Day 4: Upper Body
A) Bench Press Hepburn
B) Barbell Row, 4 sets at 8-10 reps
C) Shoulder front raises 3 sets, 10 reps at least 40 seconds
D) Straight arm pulldown 3 sets, same parameters
E) Loaded Carry
F) Super set Biceps-Triceps, at least 40 seconds each set

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Seems like a high amount of assistance work to use with the Hepburn progression… could be okay depending on your stress level and experience

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Are you talking about Lower Body or Upper body days? (or both?)

Is it better if I use the loaded carry just on Upper body 2 and the arms superset just in Upper body 1?

By the way, would you recommend better to do just 2 sets for assistance, but with the second set being more all-out like in the best damn plan? (thinking about the mTor set).

Thanks for your time CT!

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I’m not speaking for CT, but he has an article on his website in which he has a sample plan for the hepburn approach, look here: https://thibarmy.com/hepburn-layering-strength-size/

If you think 1 kg per month is better, do it. But don’t stop with gaining until you have at least 80 kg on the scale for a month.
Given you’re a Type 3 and what I make of your setup, I’d say it’s too much. Cut 1-2 exercises every day. One main lift and 2-3 assistance is enough, use the 40-70 s approach for the assistance exercises I’d say. And man, please don’t go to failure and beyond in more than one of your exercises. Your plan looks good on paper, similar to what mine looked like a few years ago, but I think you’re doing too much like I did. Be efficient. And since you’re doing this not to compete, don’t forget that feeling like shit most of the time isn’t worth it. Plan your training so you can recover.

26

Thanks for the wise words, I’ll try to reduce a little bit of volume, and then maybe adjust.

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