i am 6’ and half inch tall. ive been fat from 11-19.5, and at the highest i was around 230 pounds. now you are around 160 and you were 185… if you have around say 12% body fat now, you can in a year or 1.5 years be at 185 and have 12% body fat
Regardless of your somatype, you need to eat more than 2700 calories to gain weight, period.
Unless you train like a weiner. Then you only need 800 calories.
alright, ill post some new pics in a bout 2 weeks,
do you guys think the plan: http://www.T-Nation.com/article/bodybuilding/stripped_down_hypertrophy&cr=bodybuilding
is a good one?
I started it today but found it nearly impossible to finish in 40min…
[quote]Octane wrote:
alright, ill post some new pics in a bout 2 weeks,
[/quote]
No, it is going to take longer than that. With that workout you need to eat more calories. Go six weeks and then you can report back on your progress. But save the pictures until you have put on at least 20 pounds. We are not going to see five pounds on your frame.
Body building is not quick fix. It takes time and dedication. If you can give it that you will succeed. But do not think that two weeks or even two months are going to get you to your goals (unless they are minimal.)
I know bodybuilding is not a quick fix, I’ve been lifting for a while its just in the past year that I’ve understood a lot more about compounds and how everything works, so please don’t patronize me.
As for the program, how is it possible to finish in 40minutes? I tried again today and managed to finish in about 55-60min but nowhere near 40.
flat bench, seated row, leg press (i wouldve chosen squats but he said not to if you do deadlifts for the hip) Mil press w/ bar, lat pulldown and deadlift
It seems odd that he advocates a workout program that says to workout 5x a week using the same muscle groups, since its so counter-intuitive, but I guess we’ll see how it goes.
The alternating is a real pain in the ass if your gym is anything like mine, it means tying up two pieces of equipment at once.
honestly I think the program is flawed in that it has you do so many exercises that you cant possibly do it in <1hr unless you dont rest, and if you dont rest you get CNS burnout which is what he says to avoid…
[quote]Octane wrote:
honestly I think the program is flawed in that it has you do so many exercises that you cant possibly do it in <1hr unless you dont rest, and if you dont rest you get CNS burnout which is what he says to avoid…[/quote]
Octane,
I am doing a variation of this routine. However, I am doing them 3x per week. I do squats and deadlifts (they dont recommend it). The exercises I chose are as follows:
GROUP A:
Squat 5x5
Overhead Press 5x5
Pull Ups 5x5
Dips 3x10
Dumbbell Rows 3x10
GROUP B:
Deadlift 5x3
Bench Press 5x5
Bent-Over Rows 5x5
High Pulls 3x10
Chin-ups 3x10
Get you a timer and rest 75sec between 5x5 and 35sec between 3x10 so you can stay on track and finish in 45min. It�??s working out well for me, good luck.
Look at this link someone from T-Nation Found us. It will give you an idea where you should be right now.
Dude don’t be concerned about your bodyfat right now. When I first started out I had a little chub, but you couldn’t even tell after I had packed on a bunch of muscle, and eventually it just melted away after tons of heavy lifting. These days I dont even have to worry about BF b/c 1) I eat right and 2) I have a lot of LBM so it burns off the excess calories.
I’d stop doing any cardio if you can. Throwing in judo AND HIIT is drastically cutting down your caloric intake and is probably one of the main reasons you aren’t growing. So either up your calories by 500 each day or stop running and doing judo. You may think you are eating enough, but if you’re seeing no change, you aren’t
To mudpro:
1- Your avatar is awesome
2- I agree with you on the squats/deadlifts and 3x a week, but I figured that Joel Marion knows more about designing weightlifting programs than me so I should probably do exactly what the program recommends, especially since he claims people responded with “best gains of my life”
3- as for the strength gains ive never tested my max but when i rep with 10 I can do 150-155 pretty easily so i guess I’m at “novice” (mind you i dont weight 165lbs either)
to Waylanderxx- I have essentially stopped doing both and have gained about 2 lbs in about 2 weeks (my goal is somewhere around 165-170lbs depending on how it looks)
Are you an ectomorph? if not, did you eat a lot of carbs or time them b4 and after ur workout?
right now on training days i try to get ~200-220g of carbs, from breakfast pre workout and post workout and then restrict the rest of my meals to protein+fat based.
Octane, I hope 165-170 is a short term goal lol, you can get so much bigger than that naturally if you choose to.
Eh idk what I am, I put on muscle pretty easily and fat not so easily, guess im a luckomorph lol.
I eat tons of carbs but also tons of protein. For carbs, I eat about 1 1/2-2 cups of oatmeal for breakfast, pre workout, and post workout. And for the other 4 meals I eat 1 cup of brown rice. Also drink 24 glasses of skim milk a day, so my body is constantly forced to grow. I really think you are too concerned about body fat. Even when I go all out bulk my BF is usually no higher than 12%, then I take about a month and drop down to around 6-8% and I end up at 230 lbs. Just worry about building muscle first, being lean only looks good if you have muscle to go with it
[quote]Octane wrote:
I know bodybuilding is not a quick fix, I’ve been lifting for a while its just in the past year that I’ve understood a lot more about compounds and how everything works, so please don’t patronize me.
As for the program, how is it possible to finish in 40minutes? I tried again today and managed to finish in about 55-60min but nowhere near 40.[/quote]
I was not patronizing you. If I was I would have said. “Yeah, do that routine and two weeks you will be HUGE! Post Pics!”
Read around this site. There are plenty of people who claim to have lifted a while and still not understand the basics. Time doing something is not an equation to knowledge. Doing something right is.
By the way, I am also doing the same routine. Done in 42 minutes not counting pre-lift warm-up. My exercises: DB press, bent-over rows, back squat, chins, dips, DB swings.
[quote]Octane wrote:
flat bench, seated row, leg press (i wouldve chosen squats but he said not to if you do deadlifts for the hip) Mil press w/ bar, lat pulldown and deadlift [/quote]
You can save time by doing Bent-over rows after bench. Use the same bar, either unrack from the back or stand on the bench. The weights should be similar.
If you read the discussion, he suggests people to build up to 5 days a week if they are not used to that frequency. 3x a week, then 4, etc.
Addressed above. It has to do with exercise selection. It is a problem in every gym and dealing with it comes with experience in the gym.
Take the bar you use for shoulder press to the lat-pull station. Clean the bar up and press. You get a even better workout.
[quote]mudpro69 wrote:
Octane wrote:
honestly I think the program is flawed in that it has you do so many exercises that you cant possibly do it in <1hr unless you dont rest, and if you dont rest you get CNS burnout which is what he says to avoid…
Octane,
I am doing a variation of this routine. However, I am doing them 3x per week. I do squats and deadlifts (they dont recommend it). The exercises I chose are as follows:
GROUP A:
Squat 5x5
Overhead Press 5x5
Pull Ups 5x5
Dips 3x10
Dumbbell Rows 3x10
GROUP B:
Deadlift 5x3
Bench Press 5x5
Bent-Over Rows 5x5
High Pulls 3x10
Chin-ups 3x10
Get you a timer and rest 75sec between 5x5 and 35sec between 3x10 so you can stay on track and finish in 45min. It�??s working out well for me, good luck.
Look at this link someone from T-Nation Found us. It will give you an idea where you should be right now.
[/quote]
This is not a variation of Stripped Down Hypertrophy, it is a different routine. Different structure, timing and goals.
[quote]Octane wrote:
ok to CJK i am an ENDOMORPH as in I gain weight (fat) very easily, FFB as in i was 5"10, ~ 178-185lbs, and while the numbers may not indicate actual fatness I was definitely pretty “Husky” from ages 13-17.
Perhaps i have a calorie-phobia from always being used to being the “fat kid” and don’t get me wrong i love to eat more, but im just afraid of gaining a bunch of fat that i’ll have to spend months dieting off again.
If I could just eat whatever I wanted w/o any weight gain, trust me I’d be eating 24/7, unfortunately thats not the way my body works.[/quote]
5’10 / 185 lbs is fat? At my roundest I was 5’9 250lbs I I felt skinny when I got to 185. Work on that Deadlift form, once you get the form down and start moving some heavy weight it’ll be your favorite lift.
[quote]Octane wrote:
honestly I think the program is flawed in that it has you do so many exercises that you cant possibly do it in <1hr unless you dont rest, and if you dont rest you get CNS burnout which is what he says to avoid…[/quote]
What he doesn’t say explicitly is that you need to use lower than max loads. If you normally would do 5x5 with 3 min between sets with 100 lbs, you may have to use 90. Keep the rest periods between sets to exactly 1 min. If you can’t, lower the weight. This is a high volume, high frequency program, not a strength program. With 1 min rest between sets, this is certainly doable in 40 min, not including warmup. It will not make you strong. It will build endurance and work capacity and if you eat right may help you gain weight.
Stu
to Tex- its actually rarely a problem, my biggest time waster is loading/deloading the different bars/machines, since people use them when im not there.
To Stu- excellent advice once again, I guess I’ll just have to drop the weight I’m using,
would you recommend doing a different plan for size? After all he does claim its the “best hypertrophy gains of my life” which is the sole reason I chose the program.
to Jdark- Maybe not Obese but i was definitely chubby. I had 0 muscle, i’ll bet at 185 you had a lot more muscle mass than me, I had a chubby face chubby fingers, bitch tits, rolls etc… its almost worse to be chubby than straight up fat IMO.
[quote]Octane wrote:
…
To Stu- excellent advice once again, I guess I’ll just have to drop the weight I’m using,
would you recommend doing a different plan for size? After all he does claim its the “best hypertrophy gains of my life” which is the sole reason I chose the program.
…[/quote]
Try it for 4 weeks or so and see how it works. If you’re getting the results you want, keep it up as long as it’s working. Let us know. After you can switch to a strength program or something else if you want. It’s always good to change it up every now and then. Switching back and forth between strength and hypertrophy programs actually makes a lot of sense.
yea thats what I plan on doing, I haven’t been able to keep it to 40min but hopefully once i lower the weight tomorrow (gym is closed today) i’ll be able to bust it out pretty rapidly.
I’ll keep you posted
[quote]Octane wrote:
strength is not my priority
[/quote]
This kind of irked me, since the whole point of going to the gym is lifting progressively heavier weights to elicit muscle growth.
Right now there is no possible downside to becoming stronger in the gym. Progression on your current newbie lifts is what makes you grow. For example, if you add 30lbs to your bench in the next 3-4 months, chances are that there is going to be some muscular growth along with it. You can’t expect to have any type of results if “strength is not a priority”.
Also, I don’t know how serious you are about judo, but not placing an emphasis on strength (in the gym) makes no sense.
The only way you can bulk up is to at least double what you are eating now, progress on your lifts, and keep it up not just for months, but years.