I ran Candito 6 week for 3 times. I did progress but barely compared to other reviews. Here it is:
20yo 76kg (pretty lean, got a good amount of muscle)
I ate whatever I want as long as its healthy but i didn’t really progress in bodyweight. maybe 1-2kg.
Cycle #1
Results (KGs):
squat: 140kg → 146
bench: 110 → 114
deadlift: 200 → 190
Squat was fine. I probably do better but those were busy weeks. Bench I thought i wouldn’t progress when I saw other reviews, but alright. I do paused bench always. Deadlift I inputted 200kg, but it was probably too high because I failed some reps. I dropped it down to 195 and only had hit 190kg for 1 rep. Probably could have done 2 but the first rep was shit because of technique, I lost it there.
Cycle #2
Results:
squat: 146 → 155
bench: same
deadlift: 190 → 196
OK almost 10kg on squat. Was pretty happy there. bench didn’t progress ofc. deadlift also alright.
Cycle #3
squat: 155 → 160
bench: did this time the advanced bench of candito. 114 → 116
deadlift: 196 → 200
Thoughts
overall not bad results but also not good. I did 15 weeks and only increased 20kg on squat, 6kg on bench and 10kg on deadlift. together 36kg. I saw many reviews and they all had better results. I’m still considered a beginner or early intermediate so i thought i would’ve get better.
In my opinion, the program goes into an intensity phase way too fast. I think for me more weeks of volume would be better. I’m actually not sure what should I conclude from here. I think I respond to volume well, but need more time with the intensity phase. More weeks of intensity probably would be better for me. I would like you all to hear your opinion.
What’s next
I’m not sure. I looked at a bunch of programs but i’m still not sure which should I take. Should i take a volume focused one? Anyway, the following programs caught my eyes: nsuns (heard good reviews but also many bad reviews), alex bromley bullmastiff, smolov jr for bench, smolov for squat.
Gaining bodyweight would be my next focus from here, as I imagine it’s why you’re not seeing the growth you want. Another intensification and peaking block seems like a poor idea: it’s time for a more dedicated off season.
I’m struggling with bodyweight because I’m trying to eat healthy. I could easily take some milkshake with a bunch of strawberries and milk and whatnot. I think in the second cycle i ate a bit more, maybe that’s why i had better results.
Yep, I don’t plan on running another candito 6 week or some other peaking program. What should I involve in the off season (or you have a suggestion for a program)? I’m not looking to compete but I want to get stronger, i.e. get more weight on the bar in the 3 lifts.
Maybe i should also mention I’m playing basketball a couple time a week.
I want to add weight on the big 3 lifts. I’m already pretty lean, i think i’m like 12% bodyfat at 78kgs. Of course I also want to add muscle, but I know it will come as long as i will follow a strength program.
I’m struggling with bodyweight because I’m trying to eat healthy.
There’s no reason both can’t be done. What are you defining as healthy? And what’s unhealthy?
Maybe i should also mention I’m playing basketball a couple time a week.
It’s helpful to provide as much detail as possible when seeking advice.
I’m a big fan of the Tactical Barbell system of programming. The mass protocol, in particular, would be a good fit for someone looking to spend some time in an off season and gain some size while still allowing for some recreational sports (although food will need to be increased to account for that). Jim Wendler’s 5/3/1 system could work well here too, but you’d want to make sure you select the appropriate programs to suit your situation. 5/3/1 for Hardgainers could be great, if you have access to a sled, but otherwise the traditional BBB approach is solid enough. Another very wildly different approach could be Dan John’s Mass Made Simple.
In all these instances, since you’ve been so hyper focused on the big 3 lifts, you’ll spend some time building up other aspects and getting some functional bodyweight gains going.
but I know it will come as long as i will follow a strength program.
Not if you don’t eat right for it, and not if you just keep grinding yourself to dust with the same reps and intensities over and over again.
Eggs are healthy but also fairly calorie dense, same for steaks. Adding more of those can help you add muscle/weight. I also agree that 5/3/1 Boring But Big would be a great way to achieve your goal. You get a lot of volume in and you’ll build some muscle and progressively add to your numbers. DoggCrapp would be another route you could follow. This is a Bodybuilding program but your focus will be on chasing rep PRs. Progress is very measurable here, add reps until you hit your rep goal, then add weight.
From a calorie calculator I should eat 3000 calories a day. It’s alot in my opinion. I think I barely eat 2200 calories, because I’m not trying to push my calorie intake. I’m not a complete fitness expert, but I’m afraid it would spike my insulin or whatever eating alot of calories. Correct me on that please.
I do have access to a sled, but what would that gain me? There isn’t much space to do it so I rather not.
Strength will also build up in a offseason correct? (I mean do you mean that first I need to gain some weight before I focus strength)
I will try to eat more by adding some nuts maybe seems you say it’s probably the calorie intake.
I’m actually much into rep PRs (adding weight and hitting the same sets) than 1RM, but I didn’t hear about DoggCrapp. Is it bodybuilding solely or bodybuilding for strength?
From a calorie calculator I should eat 3000 calories a day. It’s alot in my opinion. I think I barely eat 2200 calories, because I’m not trying to push my calorie intake. I’m not a complete fitness expert, but I’m afraid it would spike my insulin or whatever eating alot of calories. Correct me on that please.
Exercise ALSO spikes insulin. Is there a reason you are wanting to not spike insulin? It’s going to be a part of the process of building muscle, which is a function of growing stronger.
Avoiding increasing food intake is going to limit muscle building potential. Which, in turn, is going to limit strength potential. You will need to determine your priorities here.
I do have access to a sled, but what would that gain me?
It’s a required part of the program. That’s why I brought that up.
Strength will also build up in a offseason correct? (I mean do you mean that first I need to gain some weight before I focus strength)
Strength potential will build in the off season (it’s why you do it): it gets REALIZED during the intensificaiton/realization phase of training. Trainees screw themselves up because they’ll be in the off season and then go test their maxes, see a drop on them, freak out and abandon ship. We’re not going to be peaked 100% of the time, and when we allow ourselves a few steps back, we set ourselves up for a running start for a big leap forward.
I would REALLY appreciate it if you would answer the very first question I asked you, since I took the time to answer all of yours.
What are you defining as healthy? And what’s unhealthy?
Foods that are kind of unnatural. For example, milkshakes are ok but they have a lot of calories. I don’t think the human body was born to get in like 10 minutes 1600 calories. I know it can, but I find it kind of unnatural. It just doesn’t exist in nature.
I do look at for example the Chinese weightlifters, where they have a pretty healthy buffet with not much oil but much vegetables, meat and other.
I didn’t dig here into the scientific research about these things, but I do know that food is the main factor of cancer these days. I’m trying to eat close to nature.
Top paragraph should probably answer that too.
Yes I understand that, but aren’t there better alternatives to a sled?
Oh i didn’t realize that. I thought the intense phase is for the neural system to adapt. Volume to increase muscle (and probably adapt the neural system), and then intensification to adapt even more. What you said here feels.
It’s for building muscle and strength. You train the big lifts, but you’ll also hit some body part specific exercises like curls, lay Pulldowns, rows, leg curls, etc. It should help ensure total development and strengthen weak points. It’s all geared around trying to get a little stronger every session. It’s just a program for total development.
I’m thinking you are meaning to say that you consider processed foods unhealthy and unprocessed foods as healthy. Am I understanding correctly? I can get on board with that. I think more people should eat single ingredient foods.
I also agree on not consuming blended foods to take in calories. However, I can most definitely eat 1600 calories of solid foods in under 10 minutes. Appetite and capacity are variables, and often trainable. If you prefer smaller meals, that’s fine too: you just gotta get the nutrition in you.
Top paragraph should probably answer that too.
It actually doesn’t. I still don’t know why you’re concerned about insulin spikes. What, specifically, about spiking insulin are you concerned about?
but aren’t there better alternatives to a sled?
Not for that one particular program.
Dude: if you don’t want to use a sled, don’t use that ONE program. I don’t get why you’re getting so hung up on the sled.
I thought the intense phase is for the neural system to adapt. Volume to increase muscle (and probably adapt the neural system), and then intensification to adapt even more.
We’re saying the same thing. Neural system adaptation IS realization of strength potential.
You can add weight and hit the same reps when you’re training to gain mass.
You’ll just want to use More reps than you would training for pure strength. Like sets of 10 or 8 instead of 5 or 3.
And you’ll get stronger training that way. But you’ll get stronger in the rep range you’re using. So if you train with 10 reps, your 10 rep max will go up.
I will keep that in mind. Though gaining muscle for me currently isn’t a big deal. I gain muscle pretty fast. Now i kinda stalled because i’m probably not eating enough. Why specifically a program that involves gaining muscle and strength than only strength? I know muscle and strength go hand in hand but a strength program should address the hypertrophy side.
Yeah you’re correct. Though I will never drink like a carton of milk in one day, I consider that unhealthy.
But you will get full, unlike other blended foods. It’s not the same. But yeah i get what you mean. I will look into healthy foods that i can snack or involves in my meals. You got some suggestions?
I’m not specific about the program, i’m just interested why would someone use a sled if you’re not a strongman.
Because frequent insulin spikes could cause diabetes. The body could stop responding to insulin because of the spikes. Maybe i’m overreacting.
If my 10RM goes up, then my 1RM will also go up, no? I’m not training for mass, but for strength. Though I have no problem gaining muscle mass for strength, and I actually want that too, but it’s just a second preferity.
You don’t know me very well I ate a 5lb cheeseburger in 30 minutes as part of a food challenge.
Again: it’s an individual thing. My breakfast each morning is about 1400 calories, and I eat that in 10 minutes. I like big meals, rather than small ones.
I will look into healthy foods that i can snack or involves in my meals. You got some suggestions?
I am a big fan of meat and eggs. A simple way to add more energy to those meals is with the inclusion of butter/ghee/tallow.
i’m just interested why would someone use a sled if you’re not a strongman.
Because that’s how Jim laid out the program dude.
The program requires the sled for the lower body work. If you don’t want to use a sled: don’t use that program.
Maybe i’m overreacting.
Yup. Alternatively, you’ve identified another thing to consider: don’t make the spikes frequent. Have the spike when you train, and then have some large solid meals, rather than grazing all day.
However, the venn diagram of dudes that are training hard and eating well and that of people that are experiencing type II diabetes rarely overlaps. We DO tend to see more of that issue in the world of endurance sports, due to the frequent fueling of carbs via energy gels/goo, but it’s not something we see frequently in lifting.
I ate a 5lb cheeseburger in 30 minutes as part of a food challenge.