Hi, i’ve been lifting seriously (following stronglifts 5x5, 3x5, and now madcow) for about 10 months. I haven’t noticed a whole lot of muscle growth although generally i am thicker all around and my traps have grown a lot. I’m not competing in any powerlifting nor do i intend to compete anytime within the next 5 years, i’m also not aesthetically obsessed. Is there a program or way of training that will allow me to emphasize muscle gain while also becoming stronger? I don’t wan’t to be huge and weak, thats why i’ve focused on building a base in strength.
As a side note, the programs i have used stay in the 3-5 rep range, i also frequent T-Nation and have my nutriton down-pat, i’m in a mild to moderate caloric surplus, 1-1.5g protein/lb bw, cycling carbs.
Stats - 5"8, 12% BF, 177lb
Lifts
Squat = 320lb x1
Deadlift - 325lb x1
Bench - 230lb x1
Pendlay Row - 205lb x3
Chinup - 70lb x4
Overhead press - 130x4 (serious left shoulder tightness is stopping me from pushing my left arm, working with ART on this)
Military 531
Chins 50-100 reps
Dips 50-100 reps
BB/ DB Curl 5x10
Abs.
(or try a press, side lateral, rear lateral giant set)
Just up the reps and volume on your assistance while continuing to eat a caloric surplus
and you will definitely put on mass. Adjust the exercises you do based on whatever you feel
your weak points are.
I don’t know if you’ve ever heard of Super Squats by Randall Strossen but I gained 25 lbs of weight in 6 weeks following Super Squats. Using this program I went from 170lbs to 195 lbs. It wasn’t all muscle but most of the weight gain was quality mass. This was my introduction to doing demanding lifting and sticking with it. I bought the book Super Squats and used it exactly how it said to.
This will include drinking a gallon of milk every day as well as eating your regular meals but all that is explained in the book. I gained much strength and muscle endurance using this program as well as increase in muscle thickness and size. Be ready to work if you’re going to do Super Squats, it’s a total body thrashing.
There is no such thing as huge (muscular) and weak. This is a myth.
If you want to get big and strong, bust your ass lifting as much weight as possible in the intermediate rep range (6-12) and eat a lot of quality food.
these posts have me thinking, never thought i would consider a breathing squat regimen. @steel, i find a program keeps me on track and motivated as it demands progress, is there any program that uses the 6-12 range?
[quote]lzqosoz94 wrote:
these posts have me thinking, never thought i would consider a breathing squat regimen. @steel, i find a program keeps me on track and motivated as it demands progress, is there any program that uses the 6-12 range? [/quote]
Juggernaut Method generally uses higher rep ranges, though they do venture down into the 3-5 range as well. That is what I’m doing now for my main lifts.
Do a site search for 5/3/1 three month challenge. Or just 5/3/1 Boring But Big. As others have said, you can simply up the volume on your assistance exercises while still getting in the heavy work on your main lifts.
[quote]lzqosoz94 wrote:
these posts have me thinking, never thought i would consider a breathing squat regimen. @steel, i find a program keeps me on track and motivated as it demands progress, is there any program that uses the 6-12 range? [/quote]
Juggernaut Method generally uses higher rep ranges, though they do venture down into the 3-5 range as well. That is what I’m doing now for my main lifts.
You can buy the ebook on elitefts.com for $20.[/quote]
x2 juggernaut method is awesome
I cannot comment on the breathing squats program, but the gallon of milk a day sure works. I dont like to count calories, macros,…or that shit, so I drank a gallon of whole milk a day while lifting hard 4 days a week. It did the trick. Be prepared for some of the weight to come off after you stop though, think like 2 steps forward 1 step back.
Bought and read the E-book, got the template and ready to go. I can foresee this style of cycling 10’s 8’s 5’s and 3’s as a longterm plan. I’ll post back many weeks from now with my 1st cycles results. Thanks again
Any of the programs listed here are fine (including the ones you’ve already done/are doing). The key to gaining weight is to eat more. Your body can’t make muscle out of thin air. It needs the extra calories to build with.
Eat enough that you gain 0.5 to 1 lbs per week. If you gain more than that, eat a bit less. If you gain less, eat a bit more.