I did 5/3/1 Hardgainers years ago and got my best results on it. My most impressive lift was barbell shoulder press doing 115 lbs. for 5+ reps I believe. Around that point I felt maxed out.
Big issue is not being able to squat. Hard to sub with leg presses when working from home.
I want some hyperthrophy though…not sure if 5/3/1 is more a powerlifting thing. Not convinced it will fill out my frame.
You should post a video of your squat. It is not the same lift for all lifters. Some are built to squat, others not so much (see cailer woolem). He still squats in the 600s iirc, but pulls mid 900s.
You might need to start with goblets to learn the form. You might find squatting a bit high really helps. Some really have to work to get to power lifting depth. The thing is to stay honest. If you add weight but reduce rom, that isn’t great, stay consistent.
I will start a log, etc. this week. I just want people to observe and point out everything I’m doing wrong.
I also think my genetics suck. I was always bad at physical stuff. Bad at gym, sports, etc. More cerebral type of person. If you look at my current body I don’t think you look at it and think it’s a good indicator of potential.
Who cares though? You’re not getting another one, so it’s still what you have to work with.
Because it’s an incomplete product. Put some work in and we cna revisit this question
Good, get used to that feeling. Then persevere for another month, then switch to a lighter program.
Stop looking for excuses/being pathetic. Look around the world right now -life’s not fair. deal with it.
I actually think this is probably true. You will just have to work twice as hard for half the results.
Boohoo.
Use the info on Tnation and Look Up ALphas logs -got in amazing shape with a brain tumour and double fractured back. It can be done.
When I was a kid on the school wrestling team we would do all kinds of stuff in practice that seemed stupid and useless.
But we all won our matches every week and took the section (region, what ever)
You don’t have to “get” something in order to do it and win.
Some people really benefit from trusting in the process. You might be one of them.
I’m looking at your pics and thinking, “hey, looks a lot like me.” I’m not that afraid of putting on fat right now cause I know once I hit the gym again, it’ll just take a couple of weeks to get back where I was before the quarantine started. I think the difference between you and I is the program. Ever thought of changing your program?
…Then I read this…
Well I don’t know what to say anymore, because what let me eat a lot was definitely the squats. That’s a big muscle group consuming a lot of energy right there. I ate whatever I wanted and didn’t get fat.
Start a log, post some form check videos, post what you eat, pick a good program and stick to it consistently, and learn from others who are succeeding.
Keep in mind, I’m limited since I’m working out from home but I had the following lower body workout planned tomorrow…based on what I had available to do at home.
I started deadlifting about 3 weeks ago and started at 135 lbs, so my workout tomorrow is the following:
Deadlift - 175 lbs - 3x10
Leg Curls - 55 lbs - 3x10
Goblet Squats - 35 lbs - 3x25
Single Leg Squat - holding 35 lbs in plates at chest - 3x8
Ab workout
I’m okay with single leg and goblet squats, but barbell squats is rough for me.
Try front squats, or grab a trusty pair of thick elbow sleeves and do zerchers. Single leg work is good too. You might like SSB if you have access to one.
What is SSB? This lower body workout is just something I came up with given what I had at home to work with.
Not a bad homeworkout. SSB is Safety Squat Bar. Its the one with padding around the neck and handles in front
I do that workout twice a week. So I’m deadlifting like that twice a week and would add ten pounds to the next session.
This is my other upper body workout. Weights are in lbs. This represents my last workout.
Workout 2
Bench Press: 110 - 3x12,11,8 (90 sec, 2 min)
BB Rows: 85 - 3x9, 80 - 1x15
Pull-ups: 3x10 (2 min)
Dips: +5 - 3x11 (2 min)
DB Shoulder Press: 35 - 3x10,10,8
Isolated DB curls: 17.5 - 3x15,15,12 (1 min)
This is meant to be high rep/hypertrophic workout. While the other upper body is more strength based with lower reps.
Workout 1
Bench Press: 120 - 4x7,7,5,5 (2.5 min)
Barbell Rows: 87.5 - 4x7 (2 min) underhand
Chin-ups: +5 - 3x10,10,8 (2 min)
Military Press: 85 - 3x10,9,8 (2 min) [F-ROM]
Inc DB Press: 35 - 3x10,8,8 (2 min)
Leaning Lateral Raises: 17.5 - 3x8 (1.5 mi
So I do those two upper body and then the lower body workout twice a week. I also do cycling on my exercise bike when I have the chance.
Do one of the many programs from this site
What have you done in the past 13 years to fix your squatting issue?
I was trying these stretching exercises for a month recently but didn’t notice any improvement with my flexibility and then just got frustrated and stopped. My understanding is that I lack the necessary mobility but to squat properly. I thought after a month I’d see some sort of improvement but I was still stiff and couldn’t squat properly.