The longer you spend building the potential, the bigger the realization.
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Yeah, but I think other people quads fatigue faster than those movers. To me they fatigue equally apparently.
Because my body has recovered more? What kind of a program would i follow next after an offseason?
Say i offseasoned twice as long as some program. Does it mean i should cycle twice?
You should write all these questions down in your notebook.
Then run Bull Mastiff.
Then Candito again.
After that, go back to your notebook and see if you have the answers.
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Because my body has recovered more?
Oh my god, no: because you’ll be bigger!
I feel like this is getting way more complicated than it needs to be.
You take your off season. During that time, you make your muscles bigger. The bigger your muscles, the stronger they can be.
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This post deserves more than a like, so I’m also writing to say that I like it.
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Yeah experience would for sure help me out, but i’m also trying to get the experience of other people here and what should i avoid. Forgive me if i’m asking way to many questions
Oh right. Yeah i might be making this way too complicated. I gathered those questions during reading reviews and never properly following a program or a coach until candito 6 week and a bit before that.
Majoring in the minors
Not gonna lie, I’m kinda confused about the weight categories in certain sports. You still see records breaking. Is this the juicing? For a natty individual, is strength=muscle?
I think the biggest issue with the questions you are asking is that the answers cannot be given by other people. You have to experiment and solve them yourself or pay for a coach for a while who will track your progress and find solutions.
For example, we really cannot tell you how your body will change after an offseason, where your weakness/strengths will be, or how you respond to lift frequency, intensities, or volumes. All we can offer is what has worked for us and others but there’s a fair chance that might not work for you due to physical, mental, or life reasons.
The best thing is to go experiment and keep a log. Circling back to what @Stormblessed said “copy the smart kids homework”. Run some programs that look interesting to you and see what happens. If we could give everyone the “best plan” there wouldn’t be a 5/3/1, candito, sheiko, or smolov, there would just be 1 program and everyone would be doing it.
Also, look up resources on basic periodization. Keep in mind they are guidelines not hard set rules
Muscle, neurological efficiency, and biomechanics play huge roles in strength
I will look into what you said. I know each person programming should be individually, but i thought maybe there are some guidelines that everyone should follow. I guess i was wrong.
And all of them are things that can be improved.
I mean the guidelines aren’t strict at all. It all depends on what your goal is and then you manipulate the specificity principle. Basic periodization would be your “guideline” and you can fill in programming from there
Biomechanics to a lesser extent. You can’t just grow your arms 6 inches longer
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Yeah for sure.
I mean i can cut my hands for a better bench
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Think a little longer term. If you gained 20kg on our squat every 18 weeks for 2 years, that would be ~112kg added to your squat. Probably not going to happen. 20kg in 4ish months is awesome.
You ran the program and these were the results. Everyone else’s reviews are irrelevant now. You can’t run this same program until you see the deadlift gains that others saw, haha. But I will say if a lift is going down something is probably up. Are you recovered for every workout, form ok, etc. Not asking for your answers, but those are questions I’d be asking myself and you should too.
Either follow the program or find a different one. You seem very worried about changing things up from programs. You can find a program that incorporates front squats and back squats on different days if you want. That isn’t this program. If you don’t want to run this, you don’t have to. There are high frequency programs, high volume programs, really anything is out there. If you follow a good program and put the hard work in, you’ll see results.
I would echo again that you are pretty strong for your bodyweight and would benefit from gaining more. You mention you are very lean, I’d venture to bet if you gained 10lbs you would still be very lean. I don’t think 2200 calories is enough if your goal isn’t to lose weight. I would say that is below maintenance for most relatively active men.
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OK, now we’re getting somewhere.
In season, “strength training” is about neurological efficiency. And teaching your CNS to make your muscles contract. Making all your muscles fibers fire completely, all at once, and teaching the muscles to work in the proper sequence.
Off season, mass training is about building the thickness of your muscle fibers, tendons and ligaments. And getting More mitochondria and satellite cells into your muscles.
And when you return to strength training, all the new nuclei in your new satellite cells help your muscle fibers contract more strongly. And your thicker muscle fibers, ligaments and tendons can support more weight than before.
So, with practice, you can be stronger than before.
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I just don’t want to add something that would mess up the program. I think having more experience with programs would tell me what’s up. It seems adding front squats is actually available as an accessory. Maybe ill push it to deadlift day.
Thanks. I’ll try to eat more. I need to eat like 3000 calories a day and it’s not easy without some blended food or other. I actually checked again my bodyweight and it has gone down to like 76-77. Not sure why.
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That makes sense. I’m not much of a fan of intensity because I’m afraid of technique mess ups, even tho i’m pretty consistent. Though i don’t have much experience with intensity phases so i think it’s something you learn.
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Agreed, that should be fine. See example 2 it is actually exactly what you outlined. Would also suggest you look up BBB Beefcake (google) as there will be more accessory work listed if you want that.
What do you eat now? I don’t count calories currently but estimate I eat around this amount daily, without blending foods. It isn’t as much more as you think. If you eat 2200 calories now, add an egg or 2, add some extra meat on top of current portions, etc. you get the point. 2 extra eggs and 4oz of chicken per day is already nearly 300 calories extra. I have had success keeping what I usually eat, then add more or less of it depending on bulk/cut. I eat more “regular” than a lot of people on here, but there are also a ton of meat-based examples on this site, traditional bodybuilding diets, etc.
This is what the offseason, mass phase is for. You use a lot of easy moves thst don’t require a lot of technique and skill. Like rows and leg curls ans tricep pushdowns. So you can get real intense, and drive close to failure and exhaust the muscles without fear of falling into bad technique.
And you use lighter weights. So if you need to adjust your body position or the path of the barbell to focus on the muscle more, you can do it at any time.
And usually you do more Sets, so if you dont crush the muscle the first-time, you get another chance to make it tired.
There is no fear or anxiety or worry. You just work hard.
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