A Playbook for Getting Strong Again

How to Build Muscle When Nothing Works Like It Used To

Your body used to make sense.

You worked out, it responded. You ate reasonably well, your weight stayed steady. You had energy.

Then something broke.

Maybe it was gradual—a pound here, another there, afternoons where you hit a wall. Maybe it was sudden—an injury, hormone chaos, a medication that turned everything upside down.

For me, it was all of the above.

Two surgeries. Hormone issues and medication that made me hungry when I wasn’t and turned my metabolism into something unrecognizable.

I had to get back. But here’s what I learned: The rules changed. What used to work doesn’t anymore.

I tried my old approach—more cardio, moderate weights, longer sessions. Nothing. I was tired, sweaty, and hungry, but seeing no results.

Then I flipped the script:

Heavier weight. Fewer reps. Shorter workouts. More recovery.

The results in 5 months?

• +10 pounds of muscle

• New personal records: bench 1x bodyweight, deadlift and squat 1.5x bodyweight

• Daily exercise that actually delivers results

The structure is simple

A 3-day split:

• Day 1: Chest, Shoulders, Triceps

• Day 2: Back, Biceps

• Day 3: Legs

The progression system: 5x5 ramping sets

One warm-up set of 10 reps at moderate weight, then four working sets of 5 reps, increasing weight each set. Your final set tests your strength ceiling.

In other words:

• Set 1: 10 reps of a moderate weight

• Sets 2-5: 5 reps per set (bump up the weight each set)

Workout duration: 35-45 minutes

Focus on compound lifts

Multi-joint movements like bench press, rows, squats, and deadlifts. Exercises that work multiple muscle groups simultaneously and allow progressive overload—adding weight consistently over time.

This works with a full gym or home setup. I’ll show you the adaptations for both.

Why this works when your body rewrites the rules

Heavy weight provides a clear, strong signal your body can’t ignore. Low reps minimize accumulated fatigue while maximizing mechanical tension. Adequate recovery between sessions is critical when hormones are unstable, injuries are healing, or age slows your recovery rate.

Whether you want to add size or build lean, defined muscle while burning fat, the protocol is the same. Heavy compound lifts with progressive overload work for both goals. Your nutrition determines whether you bulk or stay lean. The training stays constant. This works for all bodies and all goals.

You can’t out-volume your way to results anymore. You need efficiency, not effort.

The Exact Playbook

The 5x5 ramping structure

Here’s how ramping sets work in practice.

Structure:

• Set 1 (Warm-up): 10 reps at a weight you can handle cold, moderately easy

• Sets 2-5 (Working sets): 5 reps each, increasing weight every set

Example: Dumbbell Bench Press

When I started in June:

• Set 1: 30 lb dumbbells x 10 reps (warm-up)

• Set 2: 35 lbs x 5 reps

• Set 3: 40 lbs x 5 reps

• Set 4: 45 lbs x 5 reps

• Set 5: 50 lbs x 5 reps (challenging, maybe don’t hit all 5)

Now (October):

• Set 1: 60 lb dumbbells x 10 reps (warm-up)

• Set 2: 65 lbs x 5 reps

• Set 3: 70 lbs x 5 reps

• Set 4: 75 lbs x 5 reps

• Set 5: 80 lbs x 5 reps

Progression:

When you complete all 5 reps on your final set with good form, add 5 pounds to each working set next session.

If you can’t complete 5 reps on the final set, stay at that weight until you can. Don’t rush progression.

From here you’ll learn:

-The exact 5x5 ramping structure with progression strategy

-Complete 3-day workout splits for gym AND home setups

-Smart modifications

-What to do between lifting days to stay strong without becoming sedentary

-How to choose between 3-day and 6-day training frequency

-Your step-by-step action plan to start asap

The 3-Day Split: Gym Version