[quote]GTFOmyPowerRack wrote:
Interesting respond from every body.
HITKILLER:
I see that HIT seems to work for you, you show a really good muscular developement. Dont you ever feel like HIT is not enough and you still got some in the tank? How have your lifts improve on HIT? You say you it each bodypart every 9-11 day, have you ever tried to it them say every 5-6 day with the HIT method?
KNOTGINUWHINE:
What kind of kinds in term of strenght and mass have you experience with DC? natural or assisted? you say you train raw powerlifting now, do you add some hypertrophy assistance to your program? Wath is the frequency of your training?[/quote]
Just my thoughts. Maybe ‘bro science’ I dont know? But, you said you have been at a platue for a year and a half. You have been draining your tank completely with most of your workouts? kinda like a backoff week, in your second paragraph you asked about having some left in the tank, if i were you I would do a couple of weeks of workouts where you are leaving some in the tank, then come back to where you were hitting your platues and see if that helps. Or, look into doing 5-3-1 for a little while. Just my 2 cents. Good luck with whatever you pursue
edit. I am not a big guy yet, just giving my thoughts, kinda to see where my knowledge and beliefs are in this pursuit in case(when) i might run into the same problems.
For 5x5, u can take a few routes depending on your goals my faves are what coach Charles Poliquin reccomends.
5 sets of five reps straight resting for a predetermined time between each set, more rest between sets facilitates greater nervous system recovery and more strenght gains, less rest has more of a conditioning effect and helps more with hypertrophy(at least according to Arnold and Steve Reeves) and my results after having used it many many times.
Id say go on into the hurt locker and do 5x5 cluster training. Same as regular 5x5 but rest 10 seconds between each rep of each set of 5. So do your first set of 5 reps resting 10 secs between each, then rest 2 mins between each of these clusters of 5 reps. This allows more atp to be replenished between reps and u can use significantly more weight.
Just remember that your target for each exercise is a total of 25 reps.
warm up with 5s til u find your 5rm, then use that weight and shoot for 5x5 with it, ul prolly fall short of the 25 target reps the first time, and dont increase weight til u can complete all 25 reps with it.
I got best results doing one exercise for a bodypart one workout then doin a slightly different exercise the next alternating these two for a total of 6 workouts, adding 2-5% more weight when I get my target 25 reps total.
U can experiment with two exercises per bodypart of 5x5 each or you could even lower it to ONE exercise per bodypart of 5x5 on MON/WED/FRID/ so u hit it heavy and frequently, but dont overload it with volume(this approach is reccomended by Louie Simmons, as well as the dont work out for over an hour rule,and he runs the strongest gym in the world, nuff said) Not bro science, reccomendations of Poliquin and Simmons.
[quote]GTFOmyPowerRack wrote:
Disclaimer: Ive been training for at least 4 years. 5’10 220, 20% bodyfat so no, food intake is NOT a problem.Im not a fucking dumbass who need to be tell that he needs 300+g of protein and just shut the fuck up and lift . Im already doing it. I want answer from big guy who did it in real life.
Ive been hitting a plateau for at least a 1 and a half year. Ive been training with a lot of different rep range, drop set, forced reps, etc. Ive always been using faily high volume, 20+set for big muscle around 16 sets for smaller.
My question is this, have you experience better gain in size and strenght from less sets? lets say 16 sets for big muscle and 9 set for smaller one?
Thanks for answer of real life experience.[/quote]
Hi Bro: I think the primary concern for most of the natural(Non Steroid)community is overtraining.Remember aside from upper,or lower our muscles are interconnected.I have got better tricep pumps on chest day,as a result of a combination of rep ranges.I think,at least in my opinion.No one really has the answers,as our bodies are constantly evolving.see ya john
[quote]optheta wrote:
lose weight 20% is pretty dam fat.[/quote]
I carry my fat well and I can see my abs a little bit when flexing… I care about gaining weight not loosing.
show a pic of yourself big guy? You must be big and ripped?
[/quote]
ummm why so defensive? hes right before gaining more weight you should get to reasonable bodyfat percentage 12-15 the start bulking again because 20% is fat.
ummm why so defensive? hes right before gaining more weight you should get to reasonable bodyfat percentage 12-15 the start bulking again because 20% is fat.[/quote]
20% is not fat. Not lean but still healthy. A lot of you guy think that they are 15% when in fact they are 20% body fat.
Im healthy, and don’t see how loosing fat gonnna help me GAIN muscle. I was asking tip on TRAINING. I was not asking for a nutritionist.
ummm why so defensive? hes right before gaining more weight you should get to reasonable bodyfat percentage 12-15 the start bulking again because 20% is fat.[/quote]
20% is not fat. Not lean but still healthy. A lot of you guy think that they are 15% when in fact they are 20% body fat.
Im healthy, and don’t see how loosing fat gonnna help me GAIN muscle. I was asking tip on TRAINING. I was not asking for a nutritionist.
[/quote]
No 20%bodyfat is fat by Bodybuilding standards, and if you continue to bulk you wil end up even fatter. It’s is a bad idea to keep bulking.
No 20%bodyfat is fat by Bodybuilding standards, and if you continue to bulk you wil end up even fatter. It’s is a bad idea to keep bulking.[/quote]
20% during off-season periods is not fat. Many lifters carry that weight well and are able to train optimally at about 20%. At no point did the OP express a desire to add additional BF; the question is about breaking a plateau.
OP…IMO strength directed routines work best here. Reduce the volume and increase the resistance. Try some light deadlift work after your squat on leg day for a while (6-9 months), and see if you can create an adaptation. Where strength goes, size is sure to follow.
In 3 to 10 years you might have a weight problem after injuries. If you take a 10 years plan you will increase the possibilities of reaching your goals.
Asking guys with 20% fat after 5 years of training what to do is probably not the optimal paradigm to frame your question in. Your head got you in the situation you do not seem to appreciate. Maybe some shift might be helpfull.
All the best !