Hello guys, I (22 M) have been lifting for about 10 months and I have a 90 Kg Squat,60 Kg Bench and 130 Deadlift at 70 kg bodyweight. I was doing 5-7 sets at rpe 8 of Squat and Deadlift and 7-10 sets of Bench at rpe 8 these ten months. I also did some back work(7Chin ups) and Overhead pressing(45 Kg). My diet was poor and my stress levels were really high. Almost all my lifts have stayed the same for the past three months.My goal is 2.5 bodyweight deadlift(175), 2 bodyweight squat( 140) and 1.5 bodyweight bench(105). Please tell me What template should I do now? If it’s the beginner one, should I move to phase two directly? Also can you guys tell me what is a reasonable progress I should expect? Like how long will it take to attain those goals approximately. I looked at strength standards from stronger by science and my strength levels correspond to the average strength levels of women after one year of training. That is why I wanted to follow a proper program. Thank you in advance.
I would do the Beginner Template. I would start at phase I given the description of what you were doing before.
I am unable to tell you what to expect from a strength gain perspective, but it’s likely less than you hope for in the next 3-6 months, but more than you could ever imagine in the next 6-10 years.
Thank you. If I am interested in physique change would this still be your preferred template? I basically look like I don’t work out after doing this for a year now meanwhile I have seen guys get better results even on typical bodybuilding bro splits.
Yessir. I would also make sure your nutrition is on point. I would not have predicted that the program you were previously running would work well. That said, 10 months of time lifting isn’t really going to generate a huge change from a muscle gain standpoint either.