First a little background on me. Iv'e worked out off and on my whole life. Longest period was a little over a year seriously when I was 20. I put on about 10 lbs of mostly muscle from the looks of me. Stopped for 4 years besides occasional bs. Started this year and was and is determined to reach my goals. As of now I have gained all my size back I used to have, maybe a little more. In 4 months I gained 2inches on my biceps,1 1/2 forearms,only 1 1/2 on chest,1 1/4 on calves, and 2 1/4 on quads.And my back is a hell of alot bigger.I also gained 12 lbs.
But my size has stayed the same or slightly smaller since the beginning of april.My workout has been the exact same pretty much since jan.sun- back, bis,mon- chest,tris tues. legs wed- shoulders,neck thurs and fri.and sat. off but the schedule kind of rotated where I would have 4 days to recover each muscle. I rest about 2 minutes between sets doing w.u., 10, add weight, 8 or failure, add weight 6 or failure. Then I wait 4 or 5 mins till next exercise. Reason being, my endurance is awful.My diet is not great but I get twice my weight in protein everysingle day and if I think I can eat without puking I do.
I want to know if someone can help me tailor a good program that will help me reach my goals as soon as I can. Goals being,get over this plateau first, then add as much muscle as quickly as I can evenly around my body,I dont care if I get a lil chunky. You guys seem very knowledgable and experienced. I appreciate any advice you can give me. If you need more info on my training or anything. I have everything in my training documented so let me know. Thanks
But my size has stayed the same or slightly smaller since the beginning of april.My workout has been the exact same pretty much since jan.sun- back, bis,mon- chest,tris tues. legs wed- shoulders,neck thurs and fri.and sat. off but the schedule kind of rotated where I would have 4 days to recover each muscle. I rest about 2 minutes between sets doing w.u., 10, add weight, 8 or failure, add weight 6 or failure. Then I wait 4 or 5 mins till next exercise. Reason being, my endurance is awful.My diet is not great but I get twice my weight in protein everysingle day and if I think I can eat without puking I do.
I want to know if someone can help me tailor a good program that will help me reach my goals as soon as I can. Goals being,get over this plateau first, then add as much muscle as quickly as I can evenly around my body,I dont care if I get a lil chunky. You guys seem very knowledgable and experienced. I appreciate any advice you can give me. If you need more info on my training or anything. I have everything in my training documented so let me know. Thanks
Bump to Mr. Smith for the links, follow them bro and let nothing get in the way of training. 
