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10-20-2020, 09:56 AM | #23 | |
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floridaorange12133.00 |
10-20-2020, 10:05 AM | #24 | ||
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I was doing the HIIT to stay busy when covid slowed work down but now that work has picked back up the HIIT will likely be replaced with pull-ups pyramid (10 9 8 7 6 .... with sit-ups on my non gym days) Came up with my programming over time seeing what maximizes input/output - sort of a trial and error. For the longest time i wasn't serous about legs because they weren't as flashy but for the past 4 yrs i've gotten more serious about legs. |
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10-20-2020, 10:08 AM | #25 |
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Work in car sales. You go from a 180lbs 6pack to a 280lbs overweight fuckboy. but at least you have some coin and can talk to chicks easier
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ARM CP, DP, 7.5 FMIC, TiAl Q Bov MHD Stage2+/xHP/xDelete Road to 500hp daily on the way (ya right lol) -------------------------------------------------------- |
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10-20-2020, 10:24 AM | #26 | |
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In seriousness, the answer to what you want to achieve is time. If you keep your existing regimen and increase calories just slightly it will come, eventually... Look into natural limitations associated with weight lifting. You'll see that the first year will be your best year for adding muscle. As you continue into the endless abyss we call fitness you'll see that after a few years in the game the amount of muscle you can gain in a single year drops drastically. If my memory serves me correctly, after 3-4 years the amount of muscle gain in a single year is around 3lbs. |
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hooligan_G016535.00 |
10-20-2020, 10:46 AM | #27 |
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That makes sense. I've been lifting since 1999 (neglecting the lower body serious compound exercises). I was told to not worry about legs, but that's where the size comes from I've learned about 4 yrs ago... But you're right, just give it time and stay consistent and screw the rest.... no way I'm going unnatural, just doesn't fit my mindset. I also do need to increase calories... The problem is - I don't like how bloated I look when I over eat all the time, but I reckon that's part of the deal. Only way to look big and shredded without being a bigtime gym rat (unbalanced life) is roids.... I need to come to grips with that lol. In the meantime - I will play with my protein intake as well.
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JP102476.00 |
10-20-2020, 11:34 AM | #28 | |
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If you're looking for strength+size, Jim Wendler's "Boring But Big" variation of his 5/3/1 programming might be a good option for you. Spoiler alert, you probably shouldn't be doing squats and deadlifts on the same day. They both put huge demands on your CNS if you're doing them at strength-building weights and one or the other of them will suffer if you're doing them together. My $.02. https://stronglifts.com/5x5/ https://jimwendler.com/ https://www.t-nation.com/workouts/tr...ogram-template |
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10-20-2020, 01:19 PM | #29 |
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*Forgot to add Overhead dumbbell tricep extensions 4 x 8/10 to my tri's/chest day.
Thank you for those articles, I am familiar with the first one, I just don't think I can stick to that to be honest. I still need to checkout the 2nd article. The 3rd article is a GREAT reminder to rest more between sets in order to get the weight up etc. Digging the 4 day training split program, thank you! (having skirt steak, chicken, pasta, veggies for lunch today) |
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10-20-2020, 03:12 PM | #30 | |
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https://www.youtube.com/channel/UCcl...Ge8cu9JkvY6nNA |
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floridaorange12133.00 |
10-22-2020, 08:10 AM | #31 |
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i'm realizing my program was being done at cutting speed - keeping my heart rate high the whole time not resting enough between sets thwarting my ability to move up in weight.
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10-22-2020, 09:38 AM | #32 |
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Nailed it, but you can still gain on your program. Thing is you need to compensate for all of those calories burned. While if you keep HR down there are less calories to make up for by eating.
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10-22-2020, 12:58 PM | #33 |
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After watching this video:
Seems like the Juggernaut programming might be a little more productive for a relatively novice lifter because the progression in weight is a bit more aggressive than 5/3/1. Maybe give it (Juggernaut) a look? |
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10-22-2020, 04:52 PM | #34 |
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i've been lifting consistently since 1999. I think we all can develop pattens where we are chasing the pump or plateauing. I workout at the YMCA because i like to give them my money. Most are in a rush to get in an out - so babysitting a station is sort of frowned upon. But i'm gonna do just that.
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10-23-2020, 12:00 PM | #35 |
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just an observation that might be useful for other ectomorphs reading this : - i don't get the same runner high feeling going slower and lifting heavier - but the size is already showing. FWIW, i think i was just enjoying the fast pace high exercise vibe... but it's fun to build too, just a diff approach. it's been yrs since i went for size. good times
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10-23-2020, 01:25 PM | #36 | |
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floridaorange12133.00 |
10-24-2020, 08:03 AM | #37 |
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Congrats on tying the knot! Very cool!
I'm definitely feeling stronger, taking a minute rest between sets and increasing weight more. Dips with 35-45 lbs (i remember when 45 was nothing), and over head dumbbell tricep press with 95 lbs (the heaviest my gym has). My chest i've been sticking to incline dumbbell flys and machine flys and upright incline machine press. This approach has kept my chest more cut and not so big. My chest gets disproportionally (in my mind) big, so I don't bench much, but considering incline dumbbell press again . With bulking i'm less thirsty - so less water weight - i think - because today i'm down to 193 lbs. But i skipped lunch yesterday and for me that's all it takes to drop lbs. |
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10-24-2020, 11:11 AM | #38 | |
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Lol we sound the same, my chest will do that as well. Annoying, I focus on upper chest as well. Not crazy strong anymore, I get 185 incline for 10-12. I keep reps high for that reason, rest of my ligaments can't keep up lol |
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10-25-2020, 03:14 AM | #39 |
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Healthy fats man, as others have said peanut butter is a god send. I'm having similar issues gaining weight & peanut butter has been saving my ass. I throw in a whole avocado too, lots of calories from close to no food.
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10-25-2020, 04:11 AM | #40 |
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This thread is making me want to get serious about gaining weight. This coming week im going to start proper diet and work out. Im honestly too embarrassed to admit my height/weight on here.....
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floridaorange12133.00 IllSic_Design2125.00 |
10-25-2020, 07:58 AM | #41 |
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You're good man - nobody cares about your height and weight - what matters is your effort/commitment.
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10-26-2020, 05:18 PM | #42 |
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Well in that case.... im 27 years old, 6ft tall and 128lbs. This coming weekend I'm going to do some grocery shopping and try harder at working out. I work night shift, usually 10hr shifts but sometimes 12. The last thing I want to do when I get home is work out.
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10-26-2020, 06:10 PM | #43 | |
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then up your protein and caloric intakes. during bulking phases in my past days, 2g of protein per body kg worked well. youll have to play around with protein and calories based on what your body is doing. there isnt a one size fits all for everyone so you will have to do some tweaking.
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floridaorange12133.00 |
10-26-2020, 06:22 PM | #44 | |
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