Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying a newborn calf on his back every day for years prior to the Olympic start date, and by the time the Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In essence, Milo adapted to the growing weight of the animal by growing stronger himself. That's progressive overload. To follow this model for developing strength and tone, you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps.
I’m 33 years old, 6’7″ tall and weigh 200lbs with approx. 17% body fat. My base weight never changes unless I work out. Slender build, so historically I show gains quickly. However, lately I am not getting the results I want. I just started working out again, 3-4 times per week, after not working out at all for 2 years off. After 3 months, Im definitely not happy with the results. In the past, I would have put on 20lbs of muscle mass by now. Im eating healthy and all, but my gains just arent what I expected or want. What would you recommend for an extra boost to put on muscle mass? I want to build massive arms, chest and legs. I hit a speed bag and do sit ups in addition to the strength training, so that helps with definition. I’m not really worried about getting cut because that (historically) happens on its own due to my physique and training routine. I definitely don’t need to lose any weight. I just want to gain mass and strength. To be honest I really want to build massive arms and chest above all. I’m on a budget, so if you could offer advice for the ideal product stack, as well as a less expensive option (to get me started) I would greatly appreciate it.