Cycles not working

[bulldog9899]

@BigJohnston

do heavy weights 3/5 reps 3/6 sets depoinding on the body part.

Doesn’t tell much on how your lifting is structured.

[BigJohnston]

Always structured and full reps I even do pause reps. My diet was at 3600 calories a day but now dropped to 2600 a day minimum carbs high protein s

[Alrightmiami19c]

Do 5/3/1 for 16 weeks and report back.

[BigJohnston]

What’s 5/3/1 please

[Alrightmiami19c]

5/3/1: How to Build Pure Strength

[5-3-1 - How to Build Pure Strength - Jim Wendler] by Jim Wendler Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time. The Reason for 5/3/1 Just so we’re clear, either people want to do 5/3/1 or they don’t. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me. I don’t fight the battles. I just don’t fucking care. Look, arguing about strengt…

[BigJohnston]

I think I’ll give this a try now with my calorie deficit and TRT should all work well together. Thanks for you help

[swoops39]

@BigJohnston

highest weight at reps between 3-5

I’ll say it again, this is not a muscle building workout, it’s more strength focused. Lighter weights, more volume, get to failure or close to it

[Alrightmiami19c]

True, but the reason i recommend 531 is my guess is he lacks training structure in general. Maybe im way off base, but sticking to a program like 531 for 16 weeks will make a positive change physically and in mindset. Without seeing his actual training logs or detailed info on his lifts, i think its a safe bet.

At the end when the numbers are going up and hes feeling and looking stronger, he can pick a higher volume bodybuilding program. Again, i could be totally wrong to assume but without knowing a lot about him its where id start.

Also, im ignoring the calorie deficit. 2600 calories doesnt seem substantial enough to worry about at 25-30ish% bodyfat.

[swoops39]

@Alrightmiami19c

he lacks training structure

yeah you may be right. but 4 months of 5/3/1 when his goal is hypertrophy … I’m not sure that’s gonna give him the motivation he’s looking for. getting stronger feels good, and he’s done that to some degree, but if he’s looking for size, needs to pump the volume up. he’ll add some strength too doing that. and when he’s at an aesthetic goal he’s looking for, he may decide now it’s time to push lifts up and go for strength. so a 5x5 or 5/3/1 might be in play then.

[BigJohnston]

What deficits is greatest for being able to compose myself correctly dad to to day for work and training please ?

[Alrightmiami19c]

Thats completely up to you and how you feel. What i meant about your calorific defecit is im assuming 2600 is enough for you to train on currently.

[JWeb40]

Hey @BigJohnston. From personal experience, lose the weight first then consider TRT. You’ll be amazed how you’ll look and feel if you drop another 10kg or so. Look at the low hanging fruit - drop processed sugar and alcohol, walk minimum 15k steps a day.

Try this for a month on 2600cals and see if your weight shifts - if it goes down, easy, you’re on track. If it doesn’t (stable or goes up) less cals or more activity is required.

All the best Man.

[BigJohnston]

Thanks a lot for that I am trying it now see how I get on with that.