Hi everyone…
I am new to this forum but not new to T-Nation.I recently met a minor car accident and hurt my lower back and upper arm…was advised strictly no workouts…but have recovered fully now and now aim to compete in a physique competition.
I am not sure where to start…which program to follow…something like 5/3/1 or go for a volume based program.
yesterday i went for squats and got stuck in the hole with 100kgs…pretty disappointing and angry…then asked a douche for a spot and he didn’t spot at all …just left me there…
I need some help guys to get back and gain some lean mass…specially in my legs…that’s one area i want to focus more on…
has anyone here in these forums followed the Indigo program and found results??
any suggestions will be highly appreciated.
my numbers are below
Age: 32
Height: 6’0
Squat: 100kgs
Overhead Press: 60kg
bench Press: 90kg
Deadlift: 120kg