build muscle

I’ve Been gaining a fair bit of strength recently, and just added Power Cleans to my training and after learning how to do it properly I added about 30 pounds to my max Power Clean.

I took a week off training to ensure I’m not Overtraining, and ironically when I tried to workout again I was feeling like shit and was alot weaker then the week before.
I have been feeling like shit all week though so the break probably has nothing to do with it, But I’m not going to workout again until I feel good enough To lift some heavy weights again.

I’ve Been basically eating protein with every meal, and eating a lot more salad and less grains(Still like my oats though) and replacing them with fruit.
I notice I’ve put on a few lbs of muscle this last month roughly, so I’m going very good.

Recently, I have been incorperating High Repetition Pull-ups/Dips and Hindu-Squats into my workouts, and I feel when I get back to weights I’ll Make some good progress.

I took about a week break of lifting weights, all my other lifts are the same but I done 2 Pull-ups with 70 pounds Strapped On so I’m on the right track=]

Today I broke the 60 pound barrier with weighted pull-ups, by doing 2 reps with that weight.
My goal is eventually to do a Pull-up with 75 pounds(Half my body weight!)

I also done good with weighted Push-ups, I done 4 with 90 Pounds in my backpack.

I’m also working towards doing a Dumbbell shoulder press with 2 60 pound Dumbbell’s, but im stuck in a rut at 48 pounds for now, so I’ll have to focus on that.

So i am progressing pretty nicely with this.
My back hurts like hell yesterday as I had one-off access to a gym. (I normally train at home)
Yesterday’s training regime was as follows:

I did 8 pull-ups with 50 pounds, then 5 with 60 pounds, then 6 lat pull-downs with 170 pounds, then 10 pull-ups and immediately after 10 chin-ups.

For chest I done 8 reps of one-arm push-ups each arm to warm-up, then one set of heavy bench pressing, then weighted dips.

For shoulder’s I did 3 sets of military presses with 50 pound dumbbells.
Then 3 sets of 10 second Tuck planche holds(holding yourself up with only your arm’s, leg’s tucked to chest)

For ab’s 3 sets of 10 of Dragon flags, then some slant board sit-ups for the hell of it.

For leg’s I did 3 sets of 10,10,8 weighted one legged-squat (last set bodyweight only)

For lower back and hamstrings I performed 2 sets of 10, 5 Dead lifts.

For Forearms/ Hands I did:
2 sets of 10 Wrist curl’s(with 45 pounds)
8 crushes each hand of hand gripper that gives 200 Lbs of resistance, then 10 crushes each hand with one that gives 150 lbs of resistance.
Lifting up a 50 lb weight plate 8 times each hand with only thumb and forefinger.
Then to finish off 10 slow fingertip push-ups.

So there, I think i am progressing rather nicely, as 7 months ago I was a weakling who couldn’t do 10 push-ups, Though I must continue to make progress.

If you wanna gain muscle the only way is to overload your muscles within about 15 reps(the classic bodybuilders 8 rep’s is optimal), after that it’s mainly endurance instead of muscle mass.