I did a training programme that required relatively low carbs (it's designed to limit insulin requirements as insulin restricts your ability to cut) and was training three times per week. The training consisted of two cycles - strength and volume.
On the volume cycle, it would be eight to ten reps x 3 in supersets, so you'd do deadlifts, wait 60 seconds, and do, for example, bench press, then wait 90 seconds and repeat. You'd then do another superset, and the aim was that in the session you'd have two or three supersets focusing on, for example, legs and back, then next session, chest and shoulders, then final session of the week, arms. This lasts approximately two or three weeks, and when you can do the full three sets at a load with no issues, you increase the load.
We'd then intersperse the volume with strength, again for two weeks roughly. This is much heavier and is about training your nervous system. Here your aim is three sets of three at a heavy weight. Supersets are not required, but do help, and you're allowed 120 seconds between each set. Load increases as per the volume work.
It's key to get your nutrition right, and when I was doing this programme, my macros were something like 10% carbs, 30% protein, 50% fats. You adjust the calories to deliver weight loss, gain or stasis.
When I was training like this, I dropped from around 18% body fat to 10% body fat over three months, and managed to gain about 6kg of muscle.
But you have to stick to the diet. It means no alcohol, no cheating, and eating clean for your calories. Eating six times a day isn't necessary, but in order to eat enough food, you do have to eat more.
WHilst supplements can help with how you feel, they're not really necessary to gain muscle. It's the resistance training and what you eat that count.
) and have had sugar 33 years and have mostly trained right thru, blood test more if you alter your diet...
