The same way I train any other time.
I train to failure and try to beat the logbook every time.
Training to failure being more important than beating the logbook (for me).
Baby steps. I did a relatively clean bulk, and it took quite a while.
So, absolutely max out your strength, then gain 5 lbs. Then max out your strength, and so on.
Pardon the bro sciency term, but I think that was called solidifying your gains.
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It sounds a little bit like you expect Strength loss and so you see that in your training. Your mind plays a big effect here, especially if you’re not training to failure. If you’re leaving reps in reserve and seeing decreases in the reps you get, you’re just choosing to train less hard. Also, if you’re following 5/3/1, you’re adding weight every month so you should always be pushing forward. So seek out progression, train hard and believe in yourself that you WILL do so.
My other note would be that it sounds like you’re not getting lean enough on your cuts to really give you room to bulk for a long period of time and gain a lot of muscle and strength. Get lean, get abs, get bicep veins. I bulked for 2 years straight and it was the best thing I’ve ever done for myself from a lifting perspective, but I started from a really nice lean point.
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I never leave reps in AMRAP’s.When cutting I eventually have to step back the TM so the weights are not increasing forever.It could be mental.But I just don’t get how it plays a role when I fail the last rep I managed 2 weeks ago.
Yes I’ve never seen my abs.But at 180 I already start to feel low energy don’t want to eat even less food.It is possible my abs don’t show at that weight because I’ve never trained them.
Spot on. This is the exact wheel spinning I discussed. Just gaining and losing the same 15lbs and staying in thst “dead zone” Thibs talked about
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“Strength” training is about producing force against ever increasing external loads. And using increases in training weights to teach yourself to produce more force.
“Endurance” training with the same loads is about training your muscles to be more efficient. And trying to get your muscles to push less hard, for longer.
If you want to get “Stronger” drive the weights up, not the reps!
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This is also in your head. But think about this, even at the top of a bulk, I never allow my Bodyfat to get as high as yours is at the bottom of a cut. I’m not saying that to shame you, but it’s a reality check. You’re nowhere near lean enough to be seeing drop offs in strength and problems with your hormones. You just need to deal with being a little uncomfortable, a little hungry, to successfully get the fat off to set yourself up for a good, productive bulk.
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You are right I never get lean(just not fat) because I hate looking small in clothes,never want that to happen again.But maybe that’s what I should.Do you have any programs for a long sustainable bulk?
I’ve been a fan of how the Tactical Barbell Mass Protocol lays out training.
There’s a lot of programs that I love (Fortitude Training, Mountain Dog, DC Training, Big Beyond Belief, Building the Monolith) but the important thing is that you find something that has you extremely motivated and excited to train. You also want something that aligns with your goals and constitutes what you would consider productive training for your goals in a given training cycle. I had a post a while back with my own experiences during that 2 year bulk and you’ll see that I bridged a ton of different programs together. I would do whatever got me excited at that time, which is so important. Don’t let your training get stale.
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Here’s my general impression after 20+ years of actually competing in strength sports:
You aren’t “cementing” those strength gains long enough. Full stop. Programs are almost irrelevant but good recommendations from other posts
I competed up to the 198-lb class in both Olympic lifting and Powerlifting but I did my best in the 165 and 169 classes.
*I’m 5’7", BTW. No PEDs when I was competing. On TRT 100mg/week now.
I was sub-20% bodyfat at the higher weight but like @T3hPwnisher said, lots of other factors in the weight vs pure muscle.
BUT, maintaining that higher weight was: 1) detrimental to my health (blood pressure) and 2) ultimately, not worth the (to me) modest strength gains.
I only lost a few pounds on my squat when I dropped weight.
Long story: IF you are wanting persistent strength gains, you have to lift those heavier weights for a long enough time that your nervous system is also trained to handle those weights even when you are lighter.
Best of luck. Its the tortoise not the hare in the iron game.
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