Help Towards My Goal

Bigger Stronger Leaner
1


Hi Everyone,

I am back in the gym from next week after a 6 month hiatus…had lots going on…job wise and family wise…so finally back on monday

I have been researching T-Nation.com on what routine to pick up and get into it.

I have tried the 5 day split…PHAT…5X5…I am not really a big fan of PHAT to be honest…

What I am looking for is a honest routine which has yielded results for actual people who like to train hard.

My goal at this stage is to get some size, put some muscle on. My bodyfat is around 12% right now , If i can get it down to single digit lets say 9-10% that would be an added bonus. I would be competing for a fitness model job that has come across so that is my next goal.

I have been looking at routines here like Chad Waterbury’s 10X3 , Total body and others, but am like a lost creature in here. Attached are my current pics. My current stats are

Bench: 90 kg
Squat: 120kg
Deadlift: 120kg
Overhead press: 60kg

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I think at your stage in development you’d benefit from running 5/3/1. It’s a great program. You can find all the info about it on here.

It’ll get you stronger on the basic lifts, and you’ll pack on some meat too.

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@_yogi…i cannot see your message

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my messages take a little while to come up, it’ll be there by now

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u think 5/3/1 is good… i gave it a go but didnt see any major results in terms of strength and size a couple of years back…

I was under the impression since I need size, I should go for some hypertrophy based program,

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that’s weird, you should literally be breaking PRs every workout with 5/3/1…

Give it another chance, it’s really good. It’ll absolutely take care of your mass needs too. You’re doing your main lifts with low reps to get good and strong, but all your accessory stuff is done with high reps so you’ll absolutely pack on mass as long as your diet is in check.

You could literally do 5/3/1 for years and keep on progressing.

Look into it, and post up your routine if you like. I’ll happily help you out with it.

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Make sure you put as much emphasis on nutrition as training if you’re goals are mainly aesthetically based

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@pwolves17…thanks for that…

I have always been eating clean and counting my macros…there are off days when i dont bother but most of the times i try and stick to it…its just what program to follow…

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[quote]varunj17 wrote:
@pwolves17…thanks for that…

I have always been eating clean and counting my macros…there are off days when i dont bother but most of the times i try and stick to it…its just what program to follow…[/quote]

Good to hear man! Yep just being consistently in the ballpark with your macros and making adjustments as needed goes a long way

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yeah i try hard…but it gets difficult sometimes with a wife and a 6 month old…

but no excuses…

apart from 5/3/1…which routine you think will help me achieve what I want

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should I get started with this for some time…a 5 day split

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I’ve never been one to follow specific “routines”, but what I have realized over the years, is that as long as you bring intensity, consistency, and adequate nutrition and recovery, ample time will yield results no matter what routine of the month you follow (baring the seriously dumb-ass ones of course -lol).

You look like you have a decent base, so obviously I’m assuming you know your way around the gym. What was your chosen approach that got you to your current level of development? Did it just magically stop working, or was it just your little hiatus that caused a plateau in progress?

S

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http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one?id=4404649&pageNo=0

If you’re goals are strictly BB’ing, these could be good for you.

If you seem to like the full-body approach, maybe look into Big beyond belief.

If you’re still worried about you numbers and would like to increase them, use a progression plan like 5/3/1 or Ed Coan.

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Hey man just pick a routine that you enjoy doing in the end it won’t really matter what routine you do as long as it’s not a seriously dumbass one like stu said. The most important thing is consistency so remember you’re only doing this for yourself so pick something you enjoy doing, have fun and don’t miss workouts.

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[quote]myself1992 wrote:
Hey man just pick a routine that you enjoy doing in the end it won’t really matter what routine you do as long as it’s not a seriously dumbass one like stu said. The most important thing is consistency so remember you’re only doing this for yourself so pick something you enjoy doing, have fun and don’t miss workouts.[/quote]

x3 or 4? or whatever.

Unless you are trying to hit a specific strength goal or bring up a specific weakness, if you push yourself hard 45-60 minutes in the gym, cover your bases, hit the big lifts, and eat an adequate diet with nutrients (i.e. more whole food than protein shakes), you’ll grow. Some people need more time than others and often it has NOTHING to do with the effort you put in. Some people just grow faster than others.