I’m not in a position to go into a gaining phase. This semester is too stressful as is
I’ve noticed that when academics go well, gym goes in the shitter
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Understood. And I’ve also observed similar trends.
So just be sure to remember why you are where you are right now.
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I’m thinking of doing a deload next week, then switch to BBB until break
I won’t presume to tell you what you should do, but I know that Hardgainers kicked my butt (in the best way possible), so the “travel deload” and the 7WP TM Test week I’ve been running for the two weeks since finishing up Hardgainers has somehow helped me, mentally and physically.
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I think it would be a poor fit for your goals as well
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Gahh…… I just want to know what to do
It was going well until today (or yesterday)??
Fatigue could be the cause.
So could the foot placement (certainly if you were thinking about it).
Perhaps you could film a squat set or deadlift set and a few people here could chime in with whether the foot issue is a cause?
That’s life. Then perhaps a low intensity program considering you already have your ‘stress cup’ filled due to academics/ life and are not willing to guarantee recovery of the gym (eating more).
Your choice but I think this is a bad idea. The last B stands for BIG which is opposite to your goal.
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What would you suggest? I really want to maintain my strngth. Next semester will be easy
I did 4 reps last week, only got 2 this week at the same weight
So much of lifting when it comes to “the Big 3” comes down to specificity. Are you willing to drop a little bit on the amount you can lift in these temporarily to give you CNS a break? If so, transitioning to a program that uses some machine work/isolation exercises will be a great way to maintain muscle while lowering the overall stress on your body. The strength will stay there, but the specific number on the squat/deadlift may decrease temporarily after a phase like this.
Or keep the big 3 in and try some higher rep work - like at least 8 or more per set.
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I feel like this would be nice. I need to drill in technique
This does not necessarily equate to strength loss. We have good days and bad days in the gym. This could literally be the gym equivalent of “I weight a pound more than I did Wednesday so I am getting fat”. If your lifts arent trending down consistently then it could just be a bad day due to non strength factors (sleep, stress etc etc)
This may be controversial but I think maintaining strength is a bullsh*t dream sold to trainees. Rarely do things maintain they, at best, only progress or regress at a slow rate.
People do maintain their strength (in a diet phase or non gaining phase) but most of the time it’s not on purpose. It’s a result of them doing everything to get stronger but failing.
Your best bet in my opinion would be to run a basic 5/3/1 program but replacing all the lifts with a new one (front squat, conventional deadlift, 1 different angle pressing movements) so you see progress due to better skill improvements performing those lifts as opposed to actual strength gains.
Or this. Doing a program where you just touch the big 3 once a week with very light weight just to get technique work done then push the machine work exercises.
You keep the mobility/ skill aspect of the main lifts, you use lower stress inducing exercises to work on the muscles in those lifts.
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Alright, I am going to pull out the old standby here: Run the abbreviated version of SuperSquats. It’s like 5 exercises, 3 times a week, done really hard but the reps are a little higher. It keeps the intensity up with the 20-rep breathing squats but the other stuff is fairly easy (compared to that set).
Also, what are you doing on the non-lifting days currently?
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Especially if you haven’t done a lot of machine work in the past, the constant tension/load curve will be a new stimulus to your muscles prompting adaptation and (hopefully) gainz.
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What if I did 5/3/1 then did the back off sets with variations?
I still want to work hard and push myself
The only machines I can comfortably use is the leg extension and cables for triceps and straight arm pull downs. The rest of the movements are either awkward or very very low ROM bc I’m short
Maybe. The pullovers might be a bit of a pain to set up. There’s a shortage of benches in the gym
Currently, my non lifting days are either easy cardio or a longer walk (rest)
I think that would defeat the purpose. Typically with 5/3/1 the issue is never the supplementary work and except for the widowmaker sets at FSL I don’t think I have seen anyone miss reps, I do see a few people struggling with the main work when the TM gets high though
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What if I just did 5 sets of 8-10 on each of the main lifts (Squat, bench, press deadlift) + accessory work once a week?
I’d progress reps until I hit 5x10, then increase weight
I did something similar in November last year prior to jumping into 5/3/1 which I enjoyed (I believe I was in surplus though) and which let me practice the lifts.
Except I started stupidly light and added weight weekly (except for upper body which was 5x8, 5x10, add weight)
This really is a case of you experimenting and seeing what you enjoy.
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