Hey FitGAF,
So I am in a bit of a fitness rut and I stumbled upon this OT and need some advice on where I should pick up.
Age: 29
Height/Weight: 61 and 170 lbs
Build: Slightly lean/muscular. Strong back and arms, little fat on the belly. Chicken legs.
Goal: Bulk up muscle mass; improve strength full-body
Diet: Very controlled M-Th, little splurgy F-Sun. Very balanced M-Th with fruits, proteins, and all meals cooked at home.
As of right now, I usually workout 3-4 times a week, mostly lifting but may put in a run on one of those days. When I lift, I do mostly isolated exercises (bicep curls, seated row, etc.), mix of free weights and machines, and I usually do chest/tricep one day, bicep/back another, and legs/shoulders the 3rd. Typically do rep progressions of 12x light, 10x medium, 8x heavy, and 6x really heavy.
Ive basically been doing the same types of lifting and exercise for the past 1-2 years with a little variety, and I am finally sick of the plateau Ive hit. I am wondering whether I should start with the beginner programs that were recommended in the OP to realign my routines, or if there is a more intermediate one I can pick up since I have some muscle foundation and full access to a gym. I work for 9+ hours at a desk and usually set aside an hour to exercise afterwards, so hopefully there is an efficient fitness plan I can slot in during that time.
Couple of notes: I wrongfully neglected doing squats for the longest time, and only really started trying to incorporate them into my workout over the past month or two (very light weight right now, focusing on form). I am also terrible at deadlifts
.At the end of the day, not trying to get huge, just have better core and full body strength and mass.
Id love to clarify any other aspects of my health or current fitness plan to determine the best course of action. Ill keep reading up on the OP materials and see if anything makes sense. Thanks for any input!