ok tough guys.
[quote]leon36 wrote:
[quote]Chris87 wrote:
[quote]leon36 wrote:
Am not pulling this out of my arse.
Step 3 - Training
Changing up your routine is a great way to break out of a plateau. Change the order of your work out, change the days you train, change the days you train each body part, go heavy, do higher than normal reps, change the exercises, use the 4 second negative, just change everything up for a few weeks. Try keeping your body guessing every 3-4 weeks and it will have your muscles growing
http://www.bodybuilding.com/fun/toddblue16.htm[/quote]
Just because someone says it on the internet doesn’t make it true.
I’m not here to brag, because I don’t consider myself strong. But I do the same damn exercises all the time, I don’t try to “keep my body guessing”, and I am a lot stronger and bigger than you. There are MANY, MANY, MANY, more people here bigger and stronger than you who do the same shit all the time, because it works.
You just said in another thread you’ve worked out 7 times. So shut the fuck up and quit giving advice.[/quote]
7 times in the last month dickhead. Have been working out off and on and following the literature ‘I hope you know what that means’ since 1995
[/quote]
The following quote was copy and pasted from your thread “Help with lagging lats”, which you posted yesterday:
"I started working out a month ago. I will post a before and after pic. First was July 6th, 2nd where you can see gains in the arms and deltoids and some in the chest.
As you can see, I’m making gains. Not bad at all for 17 days Now I know I’m still a skinny B compared to most of you guys, but I AM working and eating and resting hard. "
I don’t give a fuck that you’ve been “following the literature” since 1995. Anybody can use the fucking internet. You do not know what works. You are a COMPLETE beginner. You know nothing. Get under the bar and shut the fuck up.
[quote]1 Man Island wrote:
I was trying to keep the discussion more general and about the aspects of milking a program, as I’ve read that’s where a lot of the more sustainable gains are made: “Strength in the Bank,” etc. A more abstract version of my orginal post would be something like, “Can you milk the end of a program twice after a month off?” or something like that.
That being said, I have a log for those that want details. In summary though, I’m 31, 6’3, 245, and I’ve kept my bodyweight fairly consistent for the past year and a half, though I broke 250 for a bit. I am lifing for strength right now, not size, and will evenually try to transfer that strengh into more power and speed (not BB). I do need to cut a good amount of fat and improve my conditioning in general, which will be a substantial part of my routine until Septemberish.
Prior to SS, I was doing a routine based on deads, squats, and bench w/ more volume (4 sets of 8-12).
Lifts w/ SS changed as such:
Before SS:
165 shoulder press
175 clean
325 dead (physically, felt like I ahd more in me, but CNS spazzed out)
300 squat
185 bench
After SS (haven’t 1 repped):
Squats 3 x 5, 300 lbs (I made 305 once, but was definately struggling for gains)
Deads 1 x 5, 295
Bench 3 x 5, 185
Overhead Press 5 x 3, 150
Clean, 5 x 3, 195?
I probably could have milked it a couple weeks more if everything was perfect: plenty of sleep, low stress, great diet, etc. However, I don’t ever expect anything to be perfect (esp. stress), and considered the SS cow dry. My diet now is not representative of what I ate on SS, as I’m only lifting for maintenence now, but on SS my diet was only OK… lots of chicken thighs and veggies w/ a heavy carb breakfast, eating every 2-3 hours, w/ no supps. I could have probably used another whey shake a day but, as stated, I’m not trying to get any bigger right now.[/quote]
You can always try microloading. Buying your own .5lb or 1lb or .25lb plates. Try to progress with that, but you are going to eventually stall again since you don’t want to gain weight and SS has a rapid demand for progression. SS goes with drinking a gallon of milk a day, for a skinny guy atleast. “Milking” SS actually means to eat and drink as much calories as possible to continue the novice effect. You don’t want to gain weight, so it’s probably time to switch off of SS as it won’t be able to work it’s magic anymore.
Find a different program. 5/3/1, TM, madcows, WSBB, etc. etc.
You’ve made some great progress, keep it up man.
move on to 5/3/1