Intermediate Lifting: Programming Mesocycles

For the past couple of years or so I’ve been pretty stagnant in my weight training, which I think has led to a plateau in gains. My strength isn’t what it used to be and I’ve been hovering at the same weight, ~90-95 kilograms since the start of University without much muscle gain.

My goal for the next couple of months is to try and gain muscle while training jiu jitsu simultaneously. I lift weights 4 times a week and train jitz an average of 3 times a week. Jiu jitsu definitely gets in the way of recovery no doubt so I definitely need to look into how to manage fatigue as I attempt to achieve my goal of putting on muscle.

My hypertrophy goals for the next 6 months or so are as follows (in decreasing order of focus):

1. Lats
2. Side Delts
3. Arms