PS. For your shoulder. Rest it indeed!
[quote]Panopticum wrote:
Maybe just some stupid suggestions but:
- diet is very important. Don’t try to push your calories over the border. But make sure you get in 2 grams of protein per kilogram/0.8 gram of protein pound of bodyweight. For fats and carbs: on training days, eat more carbs, play around with this. Given your body comp, try to get as much carbs in as protein. If you get fat, eat less, if you feel tired, eat more.
For fats, eat around as much fats as protein on non-training days.
So to give an sample (can be different for you): on training days protein/carbs/fats: 30/40/30
On non-training days: 30/30/40
2)Well, you said you use the same reps and sets for 1.5 year. That is quite a long time! I hope you added weight every 1 or 2 weeks.
But to be honest, I can really see why you don’t gain mass anymore. 1: you probabely aren’t getting very strong on this program. Being strong is a really good base to get bigger. 2: this is pretty much a “smart bro-split”. It certainly isn’t stupid, for a pure bulking program, it’s pretty decent!
The problem is, you can’t really get stronger at a more advanced point if your stuffing all this extra stuff in.
Try this: The Complete Power Look Program
You have built mass in the last 1,5 year, now is your time to get strong enough for this mass.
To get say it as simple as possible:
-take like 6 to 8 weeks of doing 1 heavy main lift everyday, (a variantion of the folowing: bench/deadlift/squat/Overhead press), like ramping up to a 3 RM (not a personal maximal per se). Use the same main compound lift every week during this phase!
- Do accesory work to fix weak points, and do pull-ups and rowing to balance the pressing.
-Don’t do anything like calfraises, biceps curls, tricieps extensions. No fluff, just hard work on the basic stuff.
-When you have done this, go back to your old program. See what happens.
- Sleep like a baby 8 hours a night and don’t stress. Recover!
[/quote]
thank you so much for your advice that’s real what i’m looking for i’ll take a stop for week before starting this program .thank you guys for your help i’ll post my progression after 8 weeks wish me luck
how about the 5 X 5 program ?? can this work for me
Not for your goals.
For your shoulders: Band pull aparts and overhead carries.
You have 4 direct triceps exercise and 3 indirect. Why?
You have 0 direct bicep work. Can you say “elbow is going to hurt very soon”.
Chad Waterbuty full body work out three times a week. Hybrid Hypertrophy or Total Body Training would do you good.
[quote]k030r wrote:
[quote]Panopticum wrote:
Maybe just some stupid suggestions but:
- diet is very important. Don’t try to push your calories over the border. But make sure you get in 2 grams of protein per kilogram/0.8 gram of protein pound of bodyweight. For fats and carbs: on training days, eat more carbs, play around with this. Given your body comp, try to get as much carbs in as protein. If you get fat, eat less, if you feel tired, eat more.
For fats, eat around as much fats as protein on non-training days.
So to give an sample (can be different for you): on training days protein/carbs/fats: 30/40/30
On non-training days: 30/30/40
2)Well, you said you use the same reps and sets for 1.5 year. That is quite a long time! I hope you added weight every 1 or 2 weeks.
But to be honest, I can really see why you don’t gain mass anymore. 1: you probabely aren’t getting very strong on this program. Being strong is a really good base to get bigger. 2: this is pretty much a “smart bro-split”. It certainly isn’t stupid, for a pure bulking program, it’s pretty decent!
The problem is, you can’t really get stronger at a more advanced point if your stuffing all this extra stuff in.
Try this: The Complete Power Look Program
You have built mass in the last 1,5 year, now is your time to get strong enough for this mass.
To get say it as simple as possible:
-take like 6 to 8 weeks of doing 1 heavy main lift everyday, (a variantion of the folowing: bench/deadlift/squat/Overhead press), like ramping up to a 3 RM (not a personal maximal per se). Use the same main compound lift every week during this phase!
- Do accesory work to fix weak points, and do pull-ups and rowing to balance the pressing.
-Don’t do anything like calfraises, biceps curls, tricieps extensions. No fluff, just hard work on the basic stuff.
-When you have done this, go back to your old program. See what happens.
- Sleep like a baby 8 hours a night and don’t stress. Recover!
[/quote]
thank you so much for your advice that’s real what i’m looking for i’ll take a stop for week before starting this program .thank you guys for your help i’ll post my progression after 8 weeks wish me luck[/quote]
Glad to help.
As more people said: train balanced. You’re doing a lot of triceps work, and barely biceps work. When you go back to a bulking program, make sure to balance things out
Your shoulder: pull aparts indeed. And face pulls. Make the upper back strong, good chance your shoulder stops hurting.
I hope you do the Complete Power Look Program: it’s more planned than my program, but both should work with hard work.
As said: forget 5x5 for a while. You’ve done enough lightish volume right now. Get strong first. I see a lot of singles, doubles and triples in your future.
As you pointed out: stop 1 week lifting. If you finished the power look program, do it too. Take a break for a week / 10 days every 6-10 weeks. This makes sure your body doesn’t become resistent to training.
Great advice in here. OP, remember that when building muscle you have to create the necessary supply and demand to build and keep muscle. Your training should always have some sort of progression and it’s good to change the progression goal from time to time once progress stalls and to prevent stagnation. You’ll get a better feel for it with experience.Your new progression with the main focus on heavy work will help jump start progress and eventually you can push the volume work hard again. Keep up the good work.
[quote]Panopticum wrote:
[quote]k030r wrote:
[quote]Panopticum wrote:
Maybe just some stupid suggestions but:
- diet is very important. Don’t try to push your calories over the border. But make sure you get in 2 grams of protein per kilogram/0.8 gram of protein pound of bodyweight. For fats and carbs: on training days, eat more carbs, play around with this. Given your body comp, try to get as much carbs in as protein. If you get fat, eat less, if you feel tired, eat more.
For fats, eat around as much fats as protein on non-training days.
So to give an sample (can be different for you): on training days protein/carbs/fats: 30/40/30
On non-training days: 30/30/40
2)Well, you said you use the same reps and sets for 1.5 year. That is quite a long time! I hope you added weight every 1 or 2 weeks.
But to be honest, I can really see why you don’t gain mass anymore. 1: you probabely aren’t getting very strong on this program. Being strong is a really good base to get bigger. 2: this is pretty much a “smart bro-split”. It certainly isn’t stupid, for a pure bulking program, it’s pretty decent!
The problem is, you can’t really get stronger at a more advanced point if your stuffing all this extra stuff in.
Try this: The Complete Power Look Program
You have built mass in the last 1,5 year, now is your time to get strong enough for this mass.
To get say it as simple as possible:
-take like 6 to 8 weeks of doing 1 heavy main lift everyday, (a variantion of the folowing: bench/deadlift/squat/Overhead press), like ramping up to a 3 RM (not a personal maximal per se). Use the same main compound lift every week during this phase!
- Do accesory work to fix weak points, and do pull-ups and rowing to balance the pressing.
-Don’t do anything like calfraises, biceps curls, tricieps extensions. No fluff, just hard work on the basic stuff.
-When you have done this, go back to your old program. See what happens.
- Sleep like a baby 8 hours a night and don’t stress. Recover!
[/quote]
thank you so much for your advice that’s real what i’m looking for i’ll take a stop for week before starting this program .thank you guys for your help i’ll post my progression after 8 weeks wish me luck[/quote]
Glad to help.
As more people said: train balanced. You’re doing a lot of triceps work, and barely biceps work. When you go back to a bulking program, make sure to balance things out
Your shoulder: pull aparts indeed. And face pulls. Make the upper back strong, good chance your shoulder stops hurting.
I hope you do the Complete Power Look Program: it’s more planned than my program, but both should work with hard work.
As said: forget 5x5 for a while. You’ve done enough lightish volume right now. Get strong first. I see a lot of singles, doubles and triples in your future.
As you pointed out: stop 1 week lifting. If you finished the power look program, do it too. Take a break for a week / 10 days every 6-10 weeks. This makes sure your body doesn’t become resistent to training.[/quote]
thanks for your help