Help Me Gain :)

[wannbeBIG]

[quote]slotan wrote:
wannbeBIG wrote:

and I REALLY appreciate your time too mate! nice one and yeah, it does make sense and you could well be right.

You’re welcome.

“1) Not enough time per program/rep scheme. It is quite possible that you’re expecting too much in relatively small time frame.”

so 12-14 weeks insnt enough time to give a routine to see if it works?

I was under the impression that you changed things more often, like every 4-5 weeks. After 12 weeks, you should be able to report some progress in weights you’re using. Nevertheless, I was refering to this type of situation: after some time, you actually try lifting more - but fail! For instance, shoot for a new 5RM, 10lbs more, and do just three reps? I gathered that might be the case for you… so I suggested some approaches where you can try lifting a few reps or sets more every time.

2) "Too high intensity and too low volume. In the end, you have to be pushing bigger weights, that is true. But, it is possible you start too close to your PR levels,"

firstly, what exactly are PR levels?

PR = Personal Record

I was thinking that you don’t handle training with maximal weights that well. Say your max is 100kg for 5 reps. If you use that as a starting point, from workout 1, that max effort could simply be too much for you. Maybe you train too intensly and require much time to recover. Think about a powerlifter doing a meet each week.

“I would suggest setting up some kind of a cycle, where, generally speaking, you start with weights you can easily handle for prescribed number of reps. From that point, you increase slowly, adding sets or weight or both. When things get tough, you push hard for a week or two, than lay off. Start the cycle again with a bit more than the previous time.”

so basically, if I had a 15 rep max of say 100kg on dealift, I’d use that for 5 reps, and increase the weights each week. so Im basically starting off REALLY REALLY easy and making small weight increases weekly and when it gets too difficlt to lift, drop the weight back to say 105kg and go again?

You don’t have to start as low, 10RM would probably be better. You also have options of starting low and making bigger jumps, or starting not so low and making lower jumps. But the main idea is what you said: progress without things grinding to a halt, even though some of it is pre-planned. For a while, think about training as a practice, not as do-or-die event.

you mentioned 5x5, I did use this a while back and sort of did it the way you mentioned in the fact that I used 5x5 using the same weight and I added weight until I couldnt make 5 sets of 5 reps, so it looked like this:

100kg 5 reps
100kg 5 reps
100kg 5 reps
100kg 4 reps
100kg 3 reps

…

Yeah, that’s basically it. I suggested you intentionally start under your true maxes for reasons I outlined above. And to be on the safe side, I recommended dropping sets as a form of deload, since when you reach that point, you will probably be lifting regulary for 4-5 weeks.

“You start with about 8RM and do reps 1/2/3/4/5/1/2/3/4/1/2/3… Rest about 20 sec per rep you did in the previous set, so the rest times would go 20/40/60/80/20/40 etc”

could you elaborate a bit more on that, i didnt follow it properly (and Ive never come across this sort of training before WOOHOO lol)(any links?)

take 8 rm, and 15 sec rest per rep

set 1 - 1 rep, 15 sec rest
set 2 - 2 reps, 30 sec rest
set 3 - 3 reps, 45 sec rest
set 4 - 4 reps, 60 sec rest
set 5 - 5 reps, 75 sec rest; this should be tough but not to failure
set 6 - 1 rep, 15 sec rest
set 7 - 2 reps, 30 sec rest
set 8 - 3 reps, 45 sec rest
set 9 - 4 reps, now this is tough and you realize you won’t be able to do 5 reps in the next set
set 10 - 1 rep
set 11 - 2 reps
etc.

As you see, the goal becomes to do as much sets as possible without buring out. When starting, do just one “trip”:
1/2/3/4/5. Next time, add another, so you’ll be doing 1/2/3/4/5/1/2/3/4 And so on. Do a search for an interview with “Evil Russian” Pavel T. from a few years ago.

"5-10x3 to 5-10x5[/b]
…

so, let me get this straight:

6-8 rep max, using the same weight throughout.

set 1, then rest 1.5 mins

set 2, then rest 1.5 mins - maybe this set will be 1 rep short on the last set?

set 3, rest 1.5 mins

set 4, - very near failure on the 3rd rep

then the next time i will be able to do more reps but I won’t do the 4th set? Im a little confused here too.

I’m liking the sound of ‘b’ on the 5x5 though

No, what I meant was something like this:

take 8rm

set 1 - 3 reps, 1.5min rest, very easy
set 2 - 3 reps, 1.5min rest, easy
set 3 - 3 reps, 1.5min rest, not easy
set 4 - 3 reps, 1.5min rest, medium
set 5 - 3 reps, 1.5min rest, medium
set 6 - 3 reps, 1.5min rest, starting to get tired
set 7 - 3 reps, 1.5min rest, struggling with last reps

From next workout, to be on the safe side, you’ll be doing just 6 sets of 3 to 5 reps. So you could do something like 4, 4, 4, 3, 3, 3 and then next time
all 6x4 etc.

In the 5x5 approach I suggested you use the fixed volume and ramp up the intensity. Here intensty is constant and you increase volume.

really appreciate your time mate. will put some of those words into action in a few weeks time- im in PCT, so won’t be making much in the way of gains for a few weeks anyway defitely some food for thought there though

Keep us posted.

[/quote]

ahhh, PR = personal record. dunno where you’re from (the states I take it?) but we (in the uk)use the term PB = personal best.

thanks again, your last post has made things alot clearer

[Magarhe]

I would say, almost certainly, that the main things screwing your progress are these:

1. you are too stressed, nervous + other psychological dispositions which are NOT conductive to building mass. Does anyone out there know a huge muscular person who is a frantic nervous nelly? I don’t. I’ll bet your brother isn’t a stress monkey. Drink some green tea. Drink it twice a day, it will chill you out. And yes, this alone can screw you up completely.

2. you train too hard, too often, you never back off and grow, you try too hard. BACK OFF. Workout 3 weeks then take one week with NO WORKOUT. Do you understand no workout, it means, DO NOT WORKOUT for one WEEK in four. Also, not so many times per week. Maybe 3 times.

3. negative thinking, you probably even visualise yourself “breaking down” the muscles, busting your guts working out, all that negative etc… instead of visualising growing bigger, stronger, mightier … even your alias is “wannabebig” instead of “gettingbig” or something similar. You might even have identified with this failing state

4. you are NOT eating enough, you are NOT eating properly (hence the fat gain when you do overeat), and you personally might need to gain a LOT of fat before you can build muscle. You might need to become a real fat bastard before you can start putting on the muscle. That is not pleasant but it might be the plain truth. You haven’t read enough on dieting, the fact you haven’t split meals into protein+ carbs in the morning / protein and fat at night, that shows you have NOT tried everything. Also you should get more casein at night before sleeping, perhaps 80g or so.

5. you have not told me if you have digestive problems. This is important. It could in fact be the sole thing causing your problems.

Don’t get caught up in different exercise routines, these are not your problem.

Your “I am gaining too much fat” problem could be saved by the protein+carbs / protein+fats splitting. No doubt you are going to have to gain some fat and be a big fatty to gain some muscle. But clever eating can minimise the fat.

I wanted to know your reps/sets for EACH exercise but it isn’t that important.

I wanted to know your poundages from years back, and currently. I want to know what kind of strength gains you have made. I want to know if you are adding 10lbs to your squat every week or, do you add 10lbs and then can’t even move the weight, and stay at the same weight for half a year.

Another thing you might consider is doing some running, fast, not too far, just 1km or so. Might help your body get on track. Some people swear by it. Pulling sled also very good.

You are a “hardgainer” if such a thing exists, because it is hard for you, you haven’t been doing everything really badly, you have tried a lot of things, it is going to be harder for you than most, but that does not mean it is impossible.

In my opinion the biggest problem is your mental attitude, which has got to shift from desperate nervous pursuit of muscle, to relaxed enjoyment of lifting weights and eating big.

This could be an even bigger problem if you’ve got some psychological association such as big muscles = self worth, your brain can sabotage you and keep the muscles small just to make sure you develop self worth independant of your muscles ie your brain is saying “grow up! I am NOT letting you get big muscles you can learn your self worth another way” … this stuff happens all the time, this kind of self sabotage. In all areas of life. Your brain is frikkin powerful. And it is a complete bastard in trying to steer you towards some kind of deeper truth, sometimes.

Or to put it another way, you’ll start getting bigger when it doesn’t matter that much to you.

Or to put it a better, more useful way, when you imagine yourself getting bigger, when every part of you and your mind are comfortably excited and enthusiastic about it, and the thought of it fills you with joy and a thrill and a beast like hunger, then that is good.

But if you think about it and you get mixed signals, and stress, and frantic desire to work it all out, and ambiguity and distress you might not achieve it, well that ain’t conductive to growth.

[Gl_itch_e]

[quote]Magarhe wrote:

4. you are NOT eating enough, you are NOT eating properly (hence the fat gain when you do overeat)
   [/quote]
   not necessarily… . if a person is stressed out even quality foods in abundance may end up going to fat stores more so than muscle because of the horrible horrible hormones. …

I suggest you try to find as many ways to relax as possible OP… . one thing Im trying to do is make sure I laugh every day… . hire comedies instead of serious movies. …

[wannbeBIG]

[quote]Magarhe wrote:
I would say, almost certainly, that the main things screwing your progress are these:

1. you are too stressed, nervous + other psychological dispositions which are NOT conductive to building mass. Does anyone out there know a huge muscular person who is a frantic nervous nelly? I don’t. I’ll bet your brother isn’t a stress monkey. Drink some green tea. Drink it twice a day, it will chill you out. And yes, this alone can screw you up completely.

2. you train too hard, too often, you never back off and grow, you try too hard. BACK OFF. Workout 3 weeks then take one week with NO WORKOUT. Do you understand no workout, it means, DO NOT WORKOUT for one WEEK in four. Also, not so many times per week. Maybe 3 times.

3. negative thinking, you probably even visualise yourself “breaking down” the muscles, busting your guts working out, all that negative etc… instead of visualising growing bigger, stronger, mightier … even your alias is “wannabebig” instead of “gettingbig” or something similar. You might even have identified with this failing state

4. you are NOT eating enough, you are NOT eating properly (hence the fat gain when you do overeat), and you personally might need to gain a LOT of fat before you can build muscle. You might need to become a real fat bastard before you can start putting on the muscle. That is not pleasant but it might be the plain truth. You haven’t read enough on dieting, the fact you haven’t split meals into protein+ carbs in the morning / protein and fat at night, that shows you have NOT tried everything. Also you should get more casein at night before sleeping, perhaps 80g or so.

5. you have not told me if you have digestive problems. This is important. It could in fact be the sole thing causing your problems.

Don’t get caught up in different exercise routines, these are not your problem.

Your “I am gaining too much fat” problem could be saved by the protein+carbs / protein+fats splitting. No doubt you are going to have to gain some fat and be a big fatty to gain some muscle. But clever eating can minimise the fat.

I wanted to know your reps/sets for EACH exercise but it isn’t that important.

I wanted to know your poundages from years back, and currently. I want to know what kind of strength gains you have made. I want to know if you are adding 10lbs to your squat every week or, do you add 10lbs and then can’t even move the weight, and stay at the same weight for half a year.

Another thing you might consider is doing some running, fast, not too far, just 1km or so. Might help your body get on track. Some people swear by it. Pulling sled also very good.

You are a “hardgainer” if such a thing exists, because it is hard for you, you haven’t been doing everything really badly, you have tried a lot of things, it is going to be harder for you than most, but that does not mean it is impossible.

In my opinion the biggest problem is your mental attitude, which has got to shift from desperate nervous pursuit of muscle, to relaxed enjoyment of lifting weights and eating big.

This could be an even bigger problem if you’ve got some psychological association such as big muscles = self worth, your brain can sabotage you and keep the muscles small just to make sure you develop self worth independant of your muscles ie your brain is saying “grow up! I am NOT letting you get big muscles you can learn your self worth another way” … this stuff happens all the time, this kind of self sabotage. In all areas of life. Your brain is frikkin powerful. And it is a complete bastard in trying to steer you towards some kind of deeper truth, sometimes.

Or to put it another way, you’ll start getting bigger when it doesn’t matter that much to you.

Or to put it a better, more useful way, when you imagine yourself getting bigger, when every part of you and your mind are comfortably excited and enthusiastic about it, and the thought of it fills you with joy and a thrill and a beast like hunger, then that is good.

But if you think about it and you get mixed signals, and stress, and frantic desire to work it all out, and ambiguity and distress you might not achieve it, well that ain’t conductive to growth.

[/quote]

thank you, I appreciate your time.

I think you talk alot of sense here (why cant PX be more like you?)

points 1,2,3 are I agree on.

but point 4 - are you saying that i shouldnt be consuming fat and carbs togther?

pre workout and post workout I only have carbs+protein, then before bed I have only fats+protein.

I have fats with 3 meals but one of those meals is with no carbs before bed.

so I should move all fats and keep them away from carbs?

I will try it - and I have heard of this before but Ive also heard that this is a load of bullshit and the edvidence was flawed - thats the problem, you read one thing and it says ‘dont do this’ and then you read something else contradicting it, it gets a little confusing. I’ll give ita try thouggh.

how would I know if I have digestive problems? as far as I know I dont. I dont see any problems there.

wasnt there a bodybuilder who sort of meditated and used his brain to grow new muscle? he was a black guy and he said he spent a certain amount of time building his muscles using his brain each day?

I see your point and to be honest i agree with you.

Ive watched my brother change from a timid, quiet type into a lad with a bucket load of confidence - that’s all down to him gaining muscle.

you’ve given me some good advice here. Im going to print this off and the same goes with the other posts that I have found to be helpful.

thanks alot guys, I appreciate your time immensely.

[wannbeBIG]

[quote]Gl;itch.e wrote:
Magarhe wrote:

4. you are NOT eating enough, you are NOT eating properly (hence the fat gain when you do overeat)

not necessarily… . if a person is stressed out even quality foods in abundance may end up going to fat stores more so than muscle because of the horrible horrible hormones. …

I suggest you try to find as many ways to relax as possible OP… . one thing Im trying to do is make sure I laugh every day… . hire comedies instead of serious movies. …

[/quote]

can I just add something here:

when I start a new AAS cycle, Im looking foward to the coming weeks, I get revved up and raring to go, I feel good and on top of the world, then at the end of the cycle (12 weeks usually) I feel deflated and demoralised because I know that I havent gained much in the way of size or strength.

Im not stressed out year round if thats how Im coming across. it’s just times like when I compare pics, or look at my stats, look at my progress.

[Magarhe]

wannabebig, note that I am trying to help, but you make me mad sometimes. You say repeatedly you have tried everything etc… but really I think you have read a few little things etc… but haven’t even read 10% of what is available on this site.

[quote]wannbeBIG wrote:

but point 4 - are you saying that i shouldnt be consuming fat and carbs togther?

pre workout and post workout I only have carbs+protein, then before bed I have only fats+protein.

I have fats with 3 meals but one of those meals is with no carbs before bed.

so I should move all fats and keep them away from carbs?

I will try it - and I have heard of this before but Ive also heard that this is a load of bullshit and the edvidence was flawed - thats the problem, you read one thing and it says ‘dont do this’ and then you read something else contradicting it, it gets a little confusing. I’ll give ita try thouggh.

[/quote]

http://www.T-Nation.com/readTopic.do?id=459474

http://www.T-Nation.com/readTopic.do?id=465979

Read these two articles. Read every article they link to.

How can you even suggest you have tried everything when you make comments like
“I will try it - and I have heard of this before but Ive also heard that this is a load of bullshit” ???

    ???????

Answer me: how can you even imply that you have tried everything?

To make a statement like that suggests to me you haven’t read any of Beradis’ stuff on here, and if you missed that, then you haven’t put in the effort to move your mouse 1 inch to the left and click on “diet” or “training” and read through ALL the articles listed.

I am having a go at you for your own benefit. Get off your lazy ass and read everything on here.

It makes me mad. I had no such resources when young. No internet, no computers, in fact I doubt there was any good information anywhere to be had.

And now, you have the best information for free sitting in front of you and you only have to type in the search engine. Some of the books you listed before were pretty crappy. For your own sake start reading this damned site.

how would I know if I have digestive problems? as far as I know I dont. I dont see any problems there.

If you don’t seem to have any problems then you probably don’t.

wasnt there a bodybuilder who sort of meditated and used his brain to grow new muscle? he was a black guy and he said he spent a certain amount of time building his muscles using his brain each day?

No because that is f@#$ing bullshit and if you believe that then your brain is not working correctly.

There is slight truth to using meditation for better growth because there is some nerve-muscle activation and more than likely, increased bloodflow and renegeration to the muscles. But sitting around contemplating isn’t going to solve things. Although in your case taking time off to rest is likely to help.

I see your point and to be honest i agree with you.

Ive watched my brother change from a timid, quiet type into a lad with a bucket load of confidence - that’s all down to him gaining muscle.

No, the two things are connected, the change in personae and the change in body go together. It is not because he got big that he became confident, his confidence in working out, his positive attitude whilst doing it, it more likely triggered the growth (the workout+food+mindset together). It is a bad bad way to think that big muscles = confident, it is as silly as money=happiness and that kind of thinking is the foundation of failing to get there.

you’ve given me some good advice here. Im going to print this off and the same goes with the other posts that I have found to be helpful.

thanks alot guys, I appreciate your time immensely.

Here is another good article

http://www.T-Nation.com/readTopic.do?id=929615

I really think you are trying too hard and obsessing. I think the key for you is to back off, train less, eat more, GET FAT but make sure you are getting strong too, worry about cutting later, and get a life besides all this.

However you also should read some stuff. This whole site. These books

Starting Strength

Science and Practice of Strength Training

Supertraining

And also, you are NOT going to fit into your jeans ever again. You are small, if you put on muscle, you will be bigger, say goodbye to those jeans.

And cripes, skip the drugs, that is a joke, if you can’t get things together without them, then what is the point of trying to advance with them?

[wannbeBIG]

[quote]Magarhe wrote:
wannabebig, note that I am trying to help, but you make me mad sometimes. You say repeatedly you have tried everything etc… but really I think you have read a few little things etc… but haven’t even read 10% of what is available on this site.

wannbeBIG wrote:

but point 4 - are you saying that i shouldnt be consuming fat and carbs togther?

pre workout and post workout I only have carbs+protein, then before bed I have only fats+protein.

I have fats with 3 meals but one of those meals is with no carbs before bed.

so I should move all fats and keep them away from carbs?

I will try it - and I have heard of this before but Ive also heard that this is a load of bullshit and the edvidence was flawed - thats the problem, you read one thing and it says ‘dont do this’ and then you read something else contradicting it, it gets a little confusing. I’ll give ita try thouggh.

http://www.T-Nation.com/readTopic.do?id=459474

http://www.T-Nation.com/readTopic.do?id=465979

Read these two articles. Read every article they link to.

How can you even suggest you have tried everything when you make comments like
“I will try it - and I have heard of this before but Ive also heard that this is a load of bullshit” ???

    ???????

Answer me: how can you even imply that you have tried everything?

To make a statement like that suggests to me you haven’t read any of Beradis’ stuff on here, and if you missed that, then you haven’t put in the effort to move your mouse 1 inch to the left and click on “diet” or “training” and read through ALL the articles listed.

I am having a go at you for your own benefit. Get off your lazy ass and read everything on here.

It makes me mad. I had no such resources when young. No internet, no computers, in fact I doubt there was any good information anywhere to be had.

And now, you have the best information for free sitting in front of you and you only have to type in the search engine. Some of the books you listed before were pretty crappy. For your own sake start reading this damned site.

how would I know if I have digestive problems? as far as I know I dont. I dont see any problems there.

If you don’t seem to have any problems then you probably don’t.

wasnt there a bodybuilder who sort of meditated and used his brain to grow new muscle? he was a black guy and he said he spent a certain amount of time building his muscles using his brain each day?

No because that is f@#$ing bullshit and if you believe that then your brain is not working correctly.

There is slight truth to using meditation for better growth because there is some nerve-muscle activation and more than likely, increased bloodflow and renegeration to the muscles. But sitting around contemplating isn’t going to solve things. Although in your case taking time off to rest is likely to help.

I see your point and to be honest i agree with you.

Ive watched my brother change from a timid, quiet type into a lad with a bucket load of confidence - that’s all down to him gaining muscle.

No, the two things are connected, the change in personae and the change in body go together. It is not because he got big that he became confident, his confidence in working out, his positive attitude whilst doing it, it more likely triggered the growth (the workout+food+mindset together). It is a bad bad way to think that big muscles = confident, it is as silly as money=happiness and that kind of thinking is the foundation of failing to get there.

you’ve given me some good advice here. Im going to print this off and the same goes with the other posts that I have found to be helpful.

thanks alot guys, I appreciate your time immensely.

Here is another good article

http://www.T-Nation.com/readTopic.do?id=929615

I really think you are trying too hard and obsessing. I think the key for you is to back off, train less, eat more, GET FAT but make sure you are getting strong too, worry about cutting later, and get a life besides all this.

However you also should read some stuff. This whole site. These books

Starting Strength

Science and Practice of Strength Training

Supertraining

And also, you are NOT going to fit into your jeans ever again. You are small, if you put on muscle, you will be bigger, say goodbye to those jeans.

And cripes, skip the drugs, that is a joke, if you can’t get things together without them, then what is the point of trying to advance with them?

[/quote]

I think we?ve got our wires crossed here ? ive just read the first couple of links?

But in the first link, it’s about nutrional timing. The only thing Ive never done is intake some protein during a workout. I normally have a protein shake 20 mins prior to working out, then a carb drink taken throughout the workout, followed by a carb and protein mix post workout. Then 1 hour later I have a solid food meal - maybe I should be working out earlier in the day? I normally only get the postworkout shake (carbs+protein) then an hour later a solid food meal, followed by another solid food meal then bed. - sometimes it might just be:

post workout shake (carb+protein)

1 hour later a meal

then a casein+whey shake before bed with some nuts.

it would be very awkward though because I like to train after getting at least 3 meals inside me (dunno why, just feel better) and I work in the mornings.

(have you seen my diet?)

I normally have a meal with protein + carbs, then closer to the workout I have a small protein shake, then make up a carb drink and use that during my training. Then post workout I have a mix 50/50 of malto and dextrose , between 75-100 grams depending on what sort of workout day it is. Then 1 hour later I start eating solid foods ? smaller amount of carbs than the post workout shake and protein but no fat.

From reading that link I?ve learnt to drink a carb AND protein drink during the workout, instead of just a carb drink. Ive learnt to maybe increase the amount of protein in meals after that. But I usually have 200 grams of chicken, isn?t that enough? It?s a good 40-50 grams?

I thought you were initially talking about keeping fats away from carbs!! ? I had read that taking carbs and fats togther could lead to fat storage and it was better to eat meals like this ? protein+carbs or protein+fats but never eat fat and_carbs togther. Then I read that that report had been flawed ? that?s what Im talking about and that?s what I thought you were on about!!

?No, the two things are connected, the change in personae and the change in body go together. It is not because he got big that he became confident, his confidence in working out, his positive attitude whilst doing it, it more likely triggered the growth (the workout+food+mindset together). It is a bad bad way to think that big muscles = confident, it is as silly as money=happiness and that kind of thinking is the foundation of failing to get there?

he became more confident as a result of the muscle he gained ? he even said ?I feel so much more confident having bigger muscles, being a bigger guy?. Mum even commented on this saying ?since he?s got bigger, he?s come out of his shell?

I have gained some size and I feel more confident than I did. I used to wear a t-shirt, long sleeved shirt and a hooded jumper in the summer, but having gained some size, I now normally just wear a t-shirt and a shirt and don?t feel so bad, little more confident. But I do see what you?re saying ? a confident mind can only help you achieve your goals and you will become even more confident once you reach your goals or are on the road towards your goals. Maybe my brother only noticed the confidence when he had gained some decent size but it (the confidence) was already there but on a smaller scale?

And Ive already said Im off the drugs now!! ? Im done with it.

[Magarhe]

Sorry I thought the protein/fats/carbs thing was in there. It is in one of Berardis’ articles. Here is a task for you - do a search on Berardi and find the article then post the link here. That way you will find a good article and it will save me spending 20 mins digging around for it.

The whole point was eating more but this time, you not getting so fat as before.

Have you posted a picture of yourself yet? You should. And any picture from the past, too.

[conorh]

I’m sorry, but I really think you just need to quit screwing around and get stronger. Horsing around with diet tricks, fancy programs, stress reduction and all this bullshit when you can’t bench 225 is like nailing up a broken shutter when you’re house is on fire. Why don’t you go find some light weight powerlifters or strongmen to train with and try to hang with them in the weightroom?

If all the other shit you said is true about dialing in your diet and training hard, and that doesn’t work for you, I don’t think anything will.

-Conor

[wannbeBIG]

[quote]Magarhe wrote:
Sorry I thought the protein/fats/carbs thing was in there. It is in one of Berardis’ articles. Here is a task for you - do a search on Berardi and find the article then post the link here. That way you will find a good article and it will save me spending 20 mins digging around for it.

The whole point was eating more but this time, you not getting so fat as before.

Have you posted a picture of yourself yet? You should. And any picture from the past, too.
[/quote]

ok, will do.

thanks again for your help.

[wannbeBIG]

at the moment Im training each muscle group once a week and Im training HARD.

(maybe even a little too hard?)

Im guna carry on with this routine for a little while (until my HTPA recovers) then I’ll start a new routine.

Im going to focus on compount lifts ONLY.

NO SIDE LAT RAISES, BICEP CURLS OR TRICEP WORK:

Military press
deadlifts
pull ups/chins
Rows - upright and bent over
squats
bench press

(have I missed any out?)

I really want to right back to basics.

can anyone point me in the direction of a REALLY SIMPLE routine?

I was thinking about the following (and would like your thoughts on this and if you can recommend anything, then hit me with it)

1. a full body workout 3 days a week, using 2-4 sets on each exercise taking NO sets to failure. using different lifts where possible ie) deadlifts one day, chins the next, rows on the 3rd day.

2. training 2-3 days a week using a HIT style routine, doing 1-2 worksets (the number of sets will depend on how many days I train a week - 2 worksets if Im training twice a week, or just one set if Im training 3 times a week) taking each set to failure note that i would only perform this for 4-6 week then switch to something a little intense.

I just want something simple and very basic.

I am looking at my diet and looking at ways how that can be improved (and I will attempt to improve it). Im reading some of Beradi’s articles at the moment.

so what are your thoughts? is the above feasible, or should I go for something else?

remember - I wanna go really basic and build from there.

cheers all.