Hey. I am currently in the position where the high volume Workouts that I am used to are becoming too much of a time constraint. My goal is to further increase my strength which has always been a hobby of mine, But I also want to put some more size on for my 2nd body building show. Another ten or 15 lbs of lean mass in the next 3 months would be awesome. The perfect training Idea seems to be something close to a high intensity, low volume and max effort workouts similar to whats found here: Bigger Muscles, Shorter Workouts
I would add an athletic warm up and one power exercise each day working up to a couple heavy tripples and to me I think Id be getting the size and strength that I want.
The Issue, and the reason why I have no time is I have been focusing on lifting and I want to start training more again. I am an athlete. I do jiu jitsu and kickboxing.
Right now only 2-4 times a week, and I make sure I do some sort of cardio session most days of the week, So my gains are slow which are fine. But I don’t have time to lift and train every single day…
What I want to know is if my training would destroy the results that a low volume high intensity tear and repair program would give? This is one reason why progressive over loads and volume training as always been my first choice, because my intuition is that it would.
Yes I am asking the best of all worlds. NO I know that I am not going to become Coleman training this way, or GSP. But I do believe that I can further my size and strength, and still practice the fight game. Note: nutrition is exceptional… except cheating ha.
Stats:
lifting since 16, but poor consistency with goals until cutting for my first show this summer.
22
5’6
10-12% bf. @ 175-178 lbs.
Squat: 405x1 335x5 on any given leg day.
Bench: 225x4-6 for work sets
Dead: who knows maybe in 400s.
Pull ups: not so good any more maybe 15 (just gained a bunch of weight)
overhead press (with some push): 185x2
I know its a lot but I appreciate your opinions!
Thanks.
Jake.
Ok, well first off I feel that I have to honestly tell you your goal of gaining 15 lbs of muscle in 3 months, while training Jiu-Jitsu and kickboxing, and getting into contest condition/levels of leanness at the same time is about as likely to happen as your future self coming back in time in a Delorian to give you a sports almanac which you then use to become ridiculously rich, take over the Playboy empire and spend the rest of your life elbow deep in Blondes.
If you have a show coming up in 3 months you have already long since missed your time frame to start putting on substantial amounts of muscle (and honestly, unless you were a total rank beginner and quite out of shape to begin with that type of muscle gain in that time frame, and that’s not even taking into account your activity level and trying to get contest lean). At this point you are going to have to choose between:
Option A: Get into contest shape and attempt to maintain as muscle lean mass as possible while trying not to tank too bad in your Combat Sports performance. It’s possible that you could gain a little lean mass during this process, but nowhere remotely close to 15 lbs
Option B: Forget about this contest and give yourself a solid year of mass gaining (I’d say stick to a more conservative/lean gain rate due to your Combat Sport hobby) to attempt to reach your lean mass gain goal and then diet for a show and see how you do
Option C: Focus on the Combat Sports and only gain or lean out if it improves your performance.
I’ve made my best gains from workouts that didn’t exceed 45 minutes. Sometimes even less but I was hitting it 6 days a week and pretty intense. (Before I got sick). Just for me, going over an hour, expecially on a regular basis burns me out and my progress just stops.
[quote]gregron wrote:
5’6 weighing 175-178 @ 10% BF would be a pretty sick build.[/quote]
Indeed. The OP should post some pics. I am similar height, 149, and walk around at 7%. That would be 15-20 lbs more muscle packed onto similar frame.
[quote]Ecchastang wrote:
walk around at 7%.[/quote]
You say this a lot, dude, not calling you out, I love rock climbing and bench press but post a pic for us or something, because no amount of caliper squeezing will convince me that you’re actually 7%. That is pretty peeled, especially natural. The overwhelming majority of people who ever post their bodyfat percentage lowball it. I am just curious.
My apologies Ecchastang, I see that you already have:
I’m not an expert like some of the bodybuildzors so I won’t attempt to speculate what your bf% is, but I can guarantee it’s not actually 7. You sure ain’t fat though.
[quote]csulli wrote:
My apologies Ecchastang, I see that you already have:
I’m not an expert like some of the bodybuildzors so I won’t attempt to speculate what your bf% is, but I can guarantee it’s not actually 7. You sure ain’t fat though.[/quote]
Definitely not 7. More like 10ish. You are lean though bro much respect. But pro bodybuilders are stepping on stage at around 5-6 so…
Pro bodybuilders are also tanned, oiled, pumped, under perfect lights, carb loaded, and severely dehydrated. So it’s hard to know what a natural 7% looks like
[quote]DAVE101 wrote:
Pro bodybuilders are also tanned, oiled, pumped, under perfect lights, carb loaded, and severely dehydrated. So it’s hard to know what a natural 7% looks like[/quote]
A bodybuilder will lose at 6%. Calipers are pretty accurate.
[quote]csulli wrote:
My apologies Ecchastang, I see that you already have:
I’m not an expert like some of the bodybuildzors so I won’t attempt to speculate what your bf% is, but I can guarantee it’s not actually 7. You sure ain’t fat though.[/quote]
Definitely not 7. More like 10ish. You are lean though bro much respect. But pro bodybuilders are stepping on stage at around 5-6 so…[/quote]
10ish, are you out of your mind, no offense.
[quote]csulli wrote:
My apologies Ecchastang, I see that you already have:
I’m not an expert like some of the bodybuildzors so I won’t attempt to speculate what your bf% is, but I can guarantee it’s not actually 7. You sure ain’t fat though.[/quote]
Definitely not 7. More like 10ish. You are lean though bro much respect. But pro bodybuilders are stepping on stage at around 5-6 so…[/quote]
10ish, are you out of your mind, no offense.[/quote]
[quote]csulli wrote:
My apologies Ecchastang, I see that you already have:
I’m not an expert like some of the bodybuildzors so I won’t attempt to speculate what your bf% is, but I can guarantee it’s not actually 7. You sure ain’t fat though.[/quote]
Definitely not 7. More like 10ish. You are lean though bro much respect. But pro bodybuilders are stepping on stage at around 5-6 so…[/quote]
10ish, are you out of your mind, no offense.[/quote]
[quote]DAVE101 wrote:
Pro bodybuilders are also tanned, oiled, pumped, under perfect lights, carb loaded, and severely dehydrated. So it’s hard to know what a natural 7% looks like[/quote]
A bodybuilder will lose at 6%. Calipers are pretty accurate.[/quote]
Shredded = Striations appear in large muscle groups when they are flexed. You look small in clothes, but look fantastic when you’re not. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day. Approximate bodyfat level = 5-7%
So tell me how all those pros who are winning at 5-7% are losing.
Calipers are fairly accurate for 8-10%+ but bellow that I would say they are not very reliable.
This is what 6.5% looks like hydrostatic tested. And this is a close friend and I went with him and saw the results with my own eyes. And pros and guys like this struggle to stay at 5-7% with every drug known to man but you stay at 7% year round, okay.
but post a pic for us or something, because no amount of caliper squeezing will convince me that you’re actually 7%. That is pretty peeled, especially natural. The overwhelming majority of people who ever post their bodyfat percentage lowball it. I am just curious.
