hey guys i thank you all for helping me throughout this but ive finally come up with what im going to do along with my nutrition.
2 questions
how should i change up my workouts every week (by that i mean rep/set scheme) should i just stick with 5x5 every week?
how does my nutrition look for a 195 pound, 6"1, 13% body fat guy looking to gain strength? i wont gain too much weight right just strength?
FULL SCHEDULE PHASE 1 - STRENGTH TRAINING
Monday
Squat 5x5 (add weight every week)
DB split squat 3x6-8
Leg Curl, Romanian deadlift, or glute ham 4x6-8
Tuesday
Bench press 5x5
Bent Over Row 4x5
Military Press 3x8
Beach Work
Wednesday
rest, stretch, light bball
Thursday
Deadlift 4x3 (add weight every week)
Lunges 3x8
Leg Curls 4x10
Friday
DB Bench 3x10
Pull ups 3xfailure
Rope Pulls to neck 3x10
Poor Mans shoulder horn 4x15
Saturday
light bball
Sunday
off, stretch
NUTRITION
Meal 1:
-2 full egg 4 egg whites
-Oatmeal
-1 apple
-1 pb sandwich (organic)
-Multi-V
Meal 2:
-Protein Shake (1 1/2 scoops)
-10 almonds
-banana
Meal 3
-two chicken sandwiches on wheat bread
-one bagel with cream cheese
-broccoli
-orange
Meal 4
-Tuna
-Huge Salad
-1/2 glass of skim milk
Meal 5 (Post Workout)
Surge
Meal 6 (1 hour later)
Salmon
Potato
some Brown Rice
Meal 7
Cottage Cheese 1 cup
-10 almonds
-1 glass skim milk
-STATIC STRETCHING AFTER EACH WORKOUT
-GOAL IS TO GAIN STRENGTH BUT NOT ADD MUCH WEIGHT TO MY BODY, I’M 195 RIGHT NOW BUT WANT TO BE AROUND 190 WITH MORE STRENGTH
-ONLY 3 CHEAT MEALS DURING WEEK
To your first question, you need to learn how to adjust based on how you are feeling and your training is going. You say you will do 5x5 on squats, this goes well for a few weeks, but one day everything feels like shit. Maybe adapt to your strength this day, and do less volume, lighter weight but focus on technique. Take another day where the weight feels light and you are feeling strong, then you might wanna work up to a heavy triple for a few sets. Take advantage of a good day. These are just examples of knowing how to train yourself.
Diet looks fine, if you’re gaining too much weight, cut back a little. If low energy, workouts are shit, losing weight, eat more. Don’t overcomplicate this.
You should do more direct ab and lower back work. Throw in some good mornings and 45 hypers on your squat or dl day after your main lift. Also, you need to do some heavy direct ab work: db side bends, 1-arm DLs, pulldown abs, etc.
It wouldn’t hurt to do more upper back work, seated rows, db rows, chest supported and t-bar rows to mix in with your bb rows. Mix up the exercises but train your upper back 2-3 times a week, with the 3rd day being a higher rep day of lat pulls or pullups to add some volume.
Thats a lotta rambling, but you should get something out of what i said.
you have learned almost nothing from this forum…
We answered to those questions for you many times already.
At least you are lifting, keep posting the videos
hey guys are are two angles of squats i did today. i put a box with some small dumbells on it and used it. i focused on going lower. how does it look? am i going up the correct way also?
[quote]kobe4life08 wrote:
hey guys are are two angles of squats i did today. i put a box with some small dumbells on it and used it. i focused on going lower. how does it look? am i going up the correct way also?
You’re still high. And why the hell are you sitting down on dumbells? Take the dumbells out and just squat back on that box, it’s probably right at about the height you should be squatting on. Focus on sitting back and really getting the hips into it.