[quote]mbdix wrote:
I like your routine outline. I’m guessing your shoulders are what you are trying to bring up most (with attention to rear delts)? I would add lunges on your leg days. I am the same way with working out opposing muscle groups. It doesn’t affect my lifts, actually feel like it helps them, and I feel good doing my workouts this way[/quote]
I started working out with a vision of a wide back and big shoulders, then drifted to 5x5 and now here I am. I will try dropping the dumbbell presses in favour of other exercises, but I see myself doing them again in the future. Do you think I should just add a Lunge/Ham curl 3x10 superset after the main work? Or should I put one in the first leg day and the other in the second?
Thanks for the input
[quote]NorCal916 wrote:
Your program is fine. You are 18, so forget about “CNS fatigue” training 4 days a week.
Your problem (assuming) is your diet. I doubt you are tracking it right. If you are consuming 3K cals from high quality food, there should be no reason you are not progression.
How many grams of protein?
How is your PWO nutrition? Outline it.[/quote]
Right now I aim for about 1 gram of protein per bodyweight. I have some experience in counting calories. A large egg is 70 calories 7 gms protein. A cup of milk is about 130 cals 9 gms of protein. That’s off the top of my head and I use an app for what I can’t remember. I used to weigh the beef/chicken/whatever and rice on a food scale but now I just eat a pound of beef and a lot of rice. Before workouts I eat ham sandwiches because that’s what I have at school. I eat them 45-60 minutes before lifting. Overall, I aim for 3000 cals 150 gms of protein.
[quote]NorCal916 wrote:
Your program is fine. You are 18, so forget about “CNS fatigue” training 4 days a week.
Your problem (assuming) is your diet. I doubt you are tracking it right. If you are consuming 3K cals from high quality food, there should be no reason you are not progression.
How many grams of protein?
How is your PWO nutrition? Outline it.[/quote]
Right now I aim for about 1 gram of protein per bodyweight. I have some experience in counting calories. A large egg is 70 calories 7 gms protein. A cup of milk is about 130 cals 9 gms of protein. That’s off the top of my head and I use an app for what I can’t remember. I used to weigh the beef/chicken/whatever and rice on a food scale but now I just eat a pound of beef and a lot of rice. Before workouts I eat ham sandwiches because that’s what I have at school. I eat them 45-60 minutes before lifting. Overall, I aim for 3000 cals 150 gms of protein.[/quote]
What about Peri-workout nutrition?
If you are eating that much, I assume it’s quality food, taking in 150grams of protein… There must be something else.
Are you sleeping 7-8 hours?
Are you calculating your intensity effectively?
Gain weight. Increase strength. And size will follow.
I have noticed that the general consensus of advanced trainees on my issue is that i should keep getting stronger using sets of 5 and remedy overtraining by eating and sleeping more. I am not stupid. Stupid is when you do what you feel like and ignore the advice of experienced folks, especially if they’re all pointing in one direction. Therefore, I tried to find a program that would keep building up my strength without having me do sets of 3 at such an inexperienced level. I have found that program and it’s called Greyskull LP.
I will use dumbbells for upperbody work, since I progress easier on those ( I microload ). This program has me do 2 sets of 5, then a set of max reps. As long as the last set is 5 or more reps, I increase the weight slightly. When the last set is lower than 5 I deload by 10%. This program would have me work in the 5-8 range while gaining strength, which satisfied my criteria to an extent.
Out of interest when using your 5x5 program did you start light and build up the weights slow ? Also did you actually do 5 work sets as the 5x5 program I followed only had 3 actual work sets and I made some reasonable strength gains ?
So are you in high school? If so I would add even more calories and protein. I would shoot for 180 grams of protein a day. The program you posted on here looked fine. Add the lunges to your leg day. Push for 3500-4000 calories a day. Maybe even try to dink a gallon of milk a day on top of what you are eating now. If you start putting on a lot of fat(I don’t think this will happen) drop 500 calories. Use measuring tape to take body measurements starting out measurements and monthly afterwards.
Weigh yourself once a week at the same time each weigh in. Document all of this information. In a journal, excell program, phone app, doesn’t matter where. Stick with your program for a least 3 months, don’t skip days, and if someone publishes a workout that shocks the World with what it can do, don’t change your workout program for a least 3 months.
You tried 5x5 and you didn’t like it (for whatever reason) now you have been doing your new program and you like it. It looks fine on your layout. Now eat, eat, and eat. Lift heavy and work hard. Push yourself in the weight room. Don’t skip days. After 3 months see where you’re at, if you are still progressing keep going, if you want to make a change do it. But don’t keep flip flopping on programs until you have given your body at least some chance to adapt=Change by getting bigger or stronger or both. And your program you put on here will allow you to get bigger and stronger.
I mainly use my waist measurement to measure fat gain. I think the weight scale is unreliable, as my weight fluctuates regularly. All of your advice makes sense and I have been following most of it except the 3500-4000 calorie goal. I will work up to that.
Anyhow, did you see the Greyskull lp program? do you think it’s better that the one I posted? I know that if I switch I would be program hopping, but if there’s a consensus on the Greyskull lp then I’ll program hop to save time.
[quote]Mina293 wrote:
I mainly use my waist measurement to measure fat gain. I think the weight scale is unreliable, as my weight fluctuates regularly. All of your advice makes sense and I have been following most of it except the 3500-4000 calorie goal. I will work up to that. Anyhow, did you see the Greyskull lp program? do you think it’s better that the one I posted? I know that if I switch I would be program hopping, but if there’s a consensus on the Greyskull lp then I’ll program hop to save time.[/quote]
dude, he just told you not to switch programs for no damn reason. It doesn’t matter which program you do, just do one and come back after 5 months.
NOT skipping days, and putting consistent work is what will get you jacked. Not the name of the fu**%* program.
Mina you seem very logical.
Insanity is doing the same thing over and over
If you track your cals (actually weighed your food) and you know you are getting 3000 cals then it’s not your diet.
You say you followed the 5x5 protocol and actually applied the deloads etc then you are a far better learner than most.
People are telling you to try different exercise without telling you the form to do it with.
It’s like giving a kid a bike and telling them to ride it and when they fall off you ask them what their diet is like.
All these studies say that fast lifting is better than slow lifting, but if you look at what they call fast (1 second) its actually quite slow. Considering you can move your arm around your torso (over 180 degrees) in a blink of an eye.
I have also been asked what my diet was like and was told to eat more protein, at one stage my brother and I were eating 2kg of meat a day plus shakes etc. well over 500g of protein. We did that for a few months. Have also tried every combination of food in between for periods long enough to calculate results. We are now lucky to get 30-50 g of protein a day. But I digress.
I’m getting the impression you are looking for some miracle program. It’s not out there. I recomend you do the program you posted and stick with it for at least 3 months.
[quote]Mina293 wrote:
I mainly use my waist measurement to measure fat gain. I think the weight scale is unreliable, as my weight fluctuates regularly. All of your advice makes sense and I have been following most of it except the 3500-4000 calorie goal. I will work up to that. Anyhow, did you see the Greyskull lp program? do you think it’s better that the one I posted? I know that if I switch I would be program hopping, but if there’s a consensus on the Greyskull lp then I’ll program hop to save time.[/quote]
dude, he just told you not to switch programs for no damn reason. It doesn’t matter which program you do, just do one and come back after 5 months.
NOT skipping days, and putting consistent work is what will get you jacked. Not the name of the fu**%* program. [/quote]
Haha. This pretty much summed up what I was thinking when I read that
[quote]Mina293 wrote:
I mainly use my waist measurement to measure fat gain. I think the weight scale is unreliable, as my weight fluctuates regularly. All of your advice makes sense and I have been following most of it except the 3500-4000 calorie goal. I will work up to that. Anyhow, did you see the Greyskull lp program? do you think it’s better that the one I posted? I know that if I switch I would be program hopping, but if there’s a consensus on the Greyskull lp then I’ll program hop to save time.[/quote]
dude, he just told you not to switch programs for no damn reason. It doesn’t matter which program you do, just do one and come back after 5 months.
NOT skipping days, and putting consistent work is what will get you jacked. Not the name of the fu**%* program. [/quote]
Haha. This pretty much summed up what I was thinking when I read that[/quote]
I would hate for all your knowledge and advice to go wasted because this kid didn’t pay attention to you. Usually swear words help in grabbing people’s attention.
[quote]Mina293 wrote:
I mainly use my waist measurement to measure fat gain. I think the weight scale is unreliable, as my weight fluctuates regularly. All of your advice makes sense and I have been following most of it except the 3500-4000 calorie goal. I will work up to that. Anyhow, did you see the Greyskull lp program? do you think it’s better that the one I posted? I know that if I switch I would be program hopping, but if there’s a consensus on the Greyskull lp then I’ll program hop to save time.[/quote]
dude, he just told you not to switch programs for no damn reason. It doesn’t matter which program you do, just do one and come back after 5 months.
NOT skipping days, and putting consistent work is what will get you jacked. Not the name of the fu**%* program. [/quote]
Haha. This pretty much summed up what I was thinking when I read that[/quote]
I would hate for all your knowledge and advice to go wasted because this kid didn’t pay attention to you. Usually swear words help in grabbing people’s attention.
[/quote]
