Why is everyone freaking the fuck out when no ones even asked why the hell he has a 143lb Military Press and a 165lb Bench??? What the hell are you doing for assistance that you have that kind of closeness between those two lifts.
Reg Parks 3x5 are probably good, but since this guy is allready on 5/3/1 wich are a good program, then he should just stick that one out and he will see results aslong as he eats for it and give the best he got in the gym. Its nothing more to it.
And he got progress, thats better than no progress isnt it?
FlipCollar - Good point my Height is 5’8" and I’m 25
For clarification I have been doing the 5/3/1 with the boring but big additions, but have struggled to meet all reps on 5 x 10 for 70% of my training max
Firstly thanks for the responses, and the detailed (and passionate), discussion.
Taking the overall concensus I think I should definitely be pushing the eating more and in combination the training as well.
I sometimes feel with e.g. 5/3/1 whilst I do end up failing (see above) I’m not completely spent at the end of the workout which may be due to the fact that my loads aren’t heavy, and I’m not pushing myself hard enough.
Keep at 5/3/1. It’s consistent and planned out for you. If you stick to it for a year only doing the bear minimum that’s another 120lbs on lower lifts and 60 on upper, if you don’t reset. Remember the point of 5/3/1 is to progress further then the plan. If 70% in your BBB is too much, drop down to 60% and let the volume do it work. In the long term, an increase in poundage with steady volume is never a bad thing. I believe everyone is agreed that strength should be high on your priorities. That doesn’t mean you can’t and in ‘muscle stuff’. Check out this article;
There’s a discussion about 5/3/1 and body building in the middle. I also wouldn’t worry about training to be feel ‘spent’. Just end every session better then you began and regardless, you’re moving forward. Doing that consistently is much more important than the means and method. Also, worry less about where you started and focus on where you want to end.
I believe floreius has been on has been on 5/3/1 a while and is making noticeable gains, along with all the old folks in the +35s.
Alternatively, do the complete opposite of 5/3/1 and/or any strength stuff and try:
http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy&cr=
But ultimately, just progress forward. Get your head down and produce some effort.
you are not eating enough food…considering you are young, playing football, and doing cardio
and you are also not doing enough work to break muscle fiber down or teach yourself appropriate motor cordination on lifts…on your current program, i would add more exercises like at least 2 exercises per bodypart(chest, back, shoulders, biceps, triceps, quads, hamstrings, calves) with 4-5 sets each(so 8-10 moderately hard sets per bodypart)
as for the food, just replace the chicken meal with something more high calorie like 2 cheeseburgers…keep everything else the same…
see what happens over 4 weeks…if you gain like 1lb, i would change the tuna meal to something more high calorie…you should be ok then…don’t go overboard off the bat, you need to see what happens first…which is why i recommend only one big change to your diet first…
building muscle is an iterative process…you have to test to see if something is working and then either continue or add more or less of something…takes a while to truly understand what you are doing…
[quote]flipcollar wrote:
Height and age plz?
Especially age.
Ignore posters that joined the site 2 weeks ago and think they know it all at 21 years old, and begin their posts with “I did this and this happened, so you should be exactly the same”.
Too many variables, and assumedly different starting points for comparison. 5/3/1 is just fine for a beginner. It keeps things simple/focused.
That being said, it doesn’t look like you’re eating enough to really gain muscle, especially since you’re playing soccer. Up the calories.
Good luck![/quote]
Were you calling me out? Lol. I am 21 years old, and am well aware of my lack of experience. I just thought that the OP’s problem was so obvious that even an ignorant young 'un like me could point it out 
Consul - no, not you. you’re cool 
I was calling out Ethan7X, who has been bragging about his 405 deadlift since last september on another site, which means he hasn’t progressed since then. Apparently he’s a pussy on his other lifts, his other numbers he posted were terrible.
Anyway, he got himself banned from that site, I’m guessing that’s why he’s stirring shit up here. Apparently he was even using multiple names there to talk trash. There’s actually a thread on that site called “Calling out Ethan7X” . Which is why I was right to tell the OP he should ignore Ethan.
Sorry you thought I meant you Consul, I definitely did not, the age thing was just a coincidence.
[quote]flipcollar wrote:
I was calling out Ethan7X, who has been bragging about his 405 deadlift since last september on another site, which means he hasn’t progressed since then. Apparently he’s a pussy on his other lifts, his other numbers he posted were terrible.
Anyway, he got himself banned from that site, I’m guessing that’s why he’s stirring shit up here. Apparently he was even using multiple names there to talk trash. There’s actually a thread on that site called “Calling out Ethan7X” . Which is why I was right to tell the OP he should ignore Ethan.
Sorry you thought I meant you Consul, I definitely did not, the age thing was just a coincidence.[/quote]
No worries, man :). I understand it was just a coincidence.
Also, LOL to bragging about a 405 deadlift.
[quote]Consul wrote:
Also, LOL to bragging about a 405 deadlift.[/quote]
HEY I had to fight through a bunch of injuries and bad technique to get mine
back to OP, I gained 17 lb LBM in a year, I think even accounting for individual differences you probably could’ve gained more than 14 lb LBM in 1.5 years.