I thought i just tell you how my results are going. I being training since I was 17 now 22 and won a minor powerlifting contest at 18 but havnt got much bigger and stronger since. I tok from July last year too feb this year off the gym got into heavy drinking and eating got out of shape. Got a new training partner in Feb and talked him round to using Meso training programmes, Anyway I would just like to thank you guys. Both me and my training partner have gained more strentgh and size in the last 3 months than the last 5 years. My lift are constalny going up and even do my BF is still bit on the high side around 20% i am shaping up alot more.
The programme we have just finshed using was the 5 by 5 which we are tweaked very slightly. And we are looking at starting the DFHT in Animal Mass theread once I had my two weeks away for my wedding.
Monday (same weight each set)
Sqaut 5 by 5
Bench 5 by 5
Row 5 by 5
Superset 1 exercise for both bis and tries and do two sets.
Wed
Squat 5 by 5 80%
dead 5 by 5
shoulder press 5 by 5
pull ups 5 by 5
Friday (each set go up in weight until max 5 rep set)
Same as Monday.
Results
Start
Squat in Feb struggled with 220lbs for 5 sets 5
May 308lbs for 3 sets 3
Bench in feb 154lbs for 5 stes 5
May is 220lbs for 3 sets 3
Row 154 for 5 sets 5
180lbs for 3 sets 3 in may
Dead 308lbs for 5 set 5#
330lbs for 5 sets 5
Pullups couldnt even do 1 rep
Now can do 3 sets 5
As for size I have put about 10kbs of weight on and gained around an inch on each muscle part min.
Anyway guys just like to say thanks for all the info once back for wedding going to DFHT programmes then switch back to 5 by 5.
The programme we have just finshed using was the 5 by 5 which we are tweaked very slightly. And we are looking at starting the DFHT in Animal Mass theread once I had my two weeks away for my wedding.
Monday (same weight each set)
Sqaut 5 by 5
Bench 5 by 5
Row 5 by 5
Superset 1 exercise for both bis and tries and do two sets.
Wed
Squat 5 by 5 80%
dead 5 by 5
shoulder press 5 by 5
pull ups 5 by 5
Friday (each set go up in weight until max 5 rep set)
Same as Monday.
Results
Start
Squat in Feb struggled with 220lbs for 5 sets 5
May 308lbs for 3 sets 3
Bench in feb 154lbs for 5 stes 5
May is 220lbs for 3 sets 3
Row 154 for 5 sets 5
180lbs for 3 sets 3 in may
Dead 308lbs for 5 set 5#
330lbs for 5 sets 5
Pullups couldnt even do 1 rep
Now can do 3 sets 5
As for size I have put about 10kbs of weight on and gained around an inch on each muscle part min.
Anyway guys just like to say thanks for all the info once back for wedding going to DFHT programmes then switch back to 5 by 5.
