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Those are great recommendations for exercises. Stick with the compound multi joint lifts for 80-90% percent of your training. How much you gain is highly individual; training age, sleep, diet and genetics play a big role in that. Eat more carbs on the days you train (especially post workout) and cut them back on the days you don't. Training only twice a week ...


Depends a lot on how long you've been training, and what level of technique you have right now. Assuming you can make some technical gains as well as strength wise gains, and assuming you're quite new to lifting I'd say you can increase by about 15-25% in 3 months, i.e. bench 60-65 kg etc. I would suggest including leg exercises and avoiding the isolation ...

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