You will need to really overload to grow and gain strength. I would do less volume and more load
I never liked Keto and especially one that takes you in and out like this so energy source is always an issue. See www.dropfactorbook.com
How many sets per week per muscle group for size?
I know you have stated in the past that it's best to follow either a beyond failure style of training or a higher volume and less intense style because doing both volume and intensity can be too much. How many sets per week per muscle group would you say is optimal for muscle growth when comparing an intense beyond failure style to a higher volume style where failure is not reached as often. Thank you!
It just depends on the person! As you progress, you adapt to higher volumes. But there is no one size fits all for training. Here is a GREAT 4 day a week program with overload built in: https://content.tigerfitness.com/vpo-10-training-muscle-growth/
Help! How can I get my girlfriend more into fitness?
She keeps complaining about gaining weight but does not listen to me when I suggest what to do. I love fitness and so I teach her all I know. I take her to the gym with me but she is just not into it. We have tried running, hiking, you name it and she just wishes she can lose weight without work. Anything maybe I haven't thought of would be great. We will be trying kickboxing next week, hopefully she likes kicking and punching... Thanks.
The key is, don't nag her! She needs to want to do it. Invite her to train with you. If she doesn't want her, SUPPORT THAT! Trying to force her into your way of life will only drive you apart!
Nope--genetic insertions cannot be changed. All you can do is train it hard and make it grow! Here is a good program! https://content.tigerfitness.com/arm-workout-routine/
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