So, 11 lbs. of growth in less than a year? That is not bad progress. Honestly based on your photos you have made better progress than many people who post on here.
This is where I see a problem. Super setting weights with BW training and only 30-45 seconds in between sets is weird.
That is why you are losing strength and backsliding.
I would add maybe 250 calories and get on a routine where you rest properly.
You mentioned you are doing right a 4x a week routine but, what does it look like?
-what are the exercises/ set up?
-How many sets and reps?
-How do you warm up to your last set?
Depending on your set up this could be a problem to.
Funnily enough, squat is one movement I’ve pretty consistently made clear progress on (with the occasional off week). I’m more concerned about stagnate upper body and, in particular, more developed pecs would be a real motivation boost.
Saturday
12x4 barbell hip bridge
12x4 barbell deadlift
12x4 hamstring curls
12x4 split squats (usually on smith machine because I got run over by a Ford F150 when I was 12 years old and my balance has been a little off ever since then haha)
12x4 Hyperextension low w/ dumbbell
I average a little over 10k steps a day but, otherwise, I rest on the other days and have a fairly sedentary job.
To warm up I usually do a couple minutes of light cardio (rowing or speed walking) to get the heart rate up and then a lighter set (or sets depending on the movement) before getting into working sets.
I think I covered most questions but let me know if I missed something.
Yup totally get that, and great to hear your squat progress is good, because that will help the rest of your body grow. What weights are you using for the squat/bench/dead?
In your training description, you say working weights, are you using the same weight or all 4 sets?
A suggestion for your upper body concerns - parallel bar dips.
Learn to do these properly and eventually move up to ring dips and non-kipping muscle ups. These will build your upper body.
I really don’t like that setup, it’s likely why you’re losing strength. The second exercise in each superset is just draining energy from your main lift. That and the short rest periods
How do you expect to incline press effectively after fatiguing your triceps, or squat heavy after doing 12 jumps?
I would switch to an upper/lower split where everything is hit 2x a week.
You seem to be in a pretty notable Left a AIC pattern. Notice how high your left shoulder is compared to your right. This video can help you with your asymmetry and bring you back in line and this will also help you improve your aesthetics.
Follow one of the programs suggested by @T3hPwnisher.
Make sure you push yourself HARD and eat / allow yourself to recover enough. Aka hit your protein, rest enough between sets and between workouts, prioritize rest/sleep.
I used to be a “stimulus addict” and when I read your subjective assessments, they resonate with me. I also get heavily analytical and it’s can be to a fault.
My best gains came (is currently coming) when I simplified and stopped thinking so damn much about the training
Thanks, so 2 years of serious training and you can bench 128 for 10 reps, squat 205 for 8 reps, and deadlift 160 for 12 reps?
My personal take is that you’d do really well to focus on strength for a year or two before focusing on physique. Really build those numbers to something appreciable, whilst doing this eat in a small surplus, and you’ll be gaining muscle as well.
I’d also vote for the programs T3hPwnisher mentioned, I’d also plug the 5/3/1 books and training system.
Well, DEXA is far more accurate than the other, but even so, I’d probably give this stuff a break for awhile.
I’m not advocating getting fat and unhealthy, and I think this is a problem for a lot of us on the other end, but I’m not seeing that with you. I think you put some time in to gain weight, see a (dubious at best) bodyfat number, and then panic a little and diet down quickly, losing whatever weight you put on in the first place. I’d advocate a slower, longer (like 2 years) process, where you’re just consistenly eating and lifting. Don’t focus on gaining weight super quickly, but do eat enough that you’re getting stronger over time and you’re gaining a pound or two a month (trendline; not necessarily month over month and certainly don’t take it down to week over week). That would put you in a fantastic spot.
Anything @T3hPwnisher linked above would be fantastic, so you’re all set there. Similarly, for diet, you can lean into your preferences. I actually prefer counting macros most of the time, where other folks hate it and may just end up eating similar things every day so they can add or subtract. Whichever is less stressful to you is the right way to go.
Thanks, everyone for swarming me with your support and knowledge. I feel like you’ve given me a lot of constructive feedback, encouragement, a healthy dose of reality and a nudge toward being a bit more patient and less obsessive.
I’ll aim to make a few tweaks and hopefully post back here every once in a while with updates.
