Yeah, it’s me the former fatty that lost all the fat and gained an itty bitty amount of muscle.
Right now I’m about 185 and 10%BF - hey, I said it was an itty bitty amount.
I’ve been doing max ot style training for 2 years now and have gotten stronger, made my mistakes, learned from them, and gotten a bit better.
Yeah, I did it all out with the proper intensity. Progress = DL 1RM from 130 to 315. Squat 1RM from 100 to 250. Numbers like that - not impressive by any means, but improvements for me.
Well, now I’ve hurt my SI joint and when I do heavy(for me) work, it will go out on me causing me to miss a week of workouts.
I decided to reduce the weight and increase the reps to counter this - kind of “recovery training” for a while.
Here’s what I came up with - please give your opinion.
For all lifts - warmups will be sets of 10 done at 50% of the planned working weight then adding 20lbs for another set of 10 until I get to the working weight (more than 20lbs at a time without warmup or acclimation - SI gets hurt).
Here’s the split - all working sets are 3x8-10 when I can do 10 clean reps for each set, I increase the weight.
Day 1 - Legs/Abs
Squat, Lunge, SLDL, GHR, Good Morning, Calf Raise, Cable Crunch, Weighted crunch on decline bench.
Day 2 - Chest/Shoulders/Triceps
Flat BB Bench Press, DB Bench Press, Seated BB Shoulder Press, Shrug, Upright Row, Rear Delt Row, Skull Crusher, Tricep Pushdown, Tate Press
Day 3- Back/Biceps
Conventional Deadlift, Hyperextions, Bent Over Row, Weighted Pullups, Standing BB Curl, Standing alternating DB curl, Preacher Curl
Doing this, I know I won’t get stronger every week like with the shorter, lower volume workout but will I still grow consistantly?
If I can’t work on getting stronger, I may as well get bigger.
And yes, the diet is right. I’m working my way up from 3000 cals a day to 5500 cals/day under a physicians supervision doing 250cal/day increases each week. I’m up to 4000 now.
Nutrition macros: P-35%, C-45%, F-20% (some days I add a bit extra fat but keep it between 20-25%)
So, does this sound like something that will be effective to get bigger on?
Thanks for any input.