Thanks guys. I train HIT a la Dorian Yates except 2 sets to failure instead of 1 on each exercise since I don’t work out with a spotter that can help me push to the point of failure Dorian usually does. Diet hasn’t changed much but I would say just being under the iron longer, I can mentally push myself much harder than before. Other than that, it’s just time under the bar and the kitchen and being patient. I finished this diet squatting 275, deadlifting 295 (as last exercise on back day), incline pressing 95 lb dumbbells, barbell rowing 225 lbs. All done for reps.
Last year when I finished the diet, I was squatting 225, deadlifting 235, incline pressing 85’s, barbell rowing 175.
[quote]sloh wrote:
Thanks guys. I train HIT a la Dorian Yates except 2 sets to failure instead of 1 on each exercise since I don’t work out with a spotter that can help me push to the point of failure Dorian usually does. Diet hasn’t changed much but I would say just being under the iron longer, I can mentally push myself much harder than before. Other than that, it’s just time under the bar and the kitchen and being patient. I finished this diet squatting 275, deadlifting 295 (as last exercise on back day), incline pressing 95 lb dumbbells, barbell rowing 225 lbs. All done for reps.
Last year when I finished the diet, I was squatting 225, deadlifting 235, incline pressing 85’s, barbell rowing 175.
[/quote]
here is a question for you sloh, now that you are “off season” are you going bulk up as heavy as you did in the past?
No, I did that once in the past and it put the foundation of size on me ASAP but I don’t think it’d be productive at my stage. After that one major bulk, I now try and stay within 25 lbs of contest shape. I think it’s a great strategy for those just starting out lean (not obese) to push the envelope a bit. Then maintain that new weight for a good couple months (4-6 months), and if they want to at that point, they can diet down. Once you push the envelope with the initial first bulk and diet down, you’ll get an idea of what your genetics will allow you to hold in a lean state. From then on, keeps the bulks more moderate. Shorter people like me 20-25 lbs. Taller people 5’11 and above should probably push it a tad more…like 30 lbs.
This is all my opinion based off what I’ve experienced and what I’ve seen from naturals. I don’t regret bulking up tremendously in my initial years of lifting. It wasn’t pretty and it definitely wasn’t fun but it got the job done. If you never push your body weight wise, you may never see what your genetics will allow you to hold once leaner.
[quote]sloh wrote:
No, I did that once in the past and it put the foundation of size on me ASAP but I don’t think it’d be productive at my stage. After that one major bulk, I now try and stay within 25 lbs of contest shape. I think it’s a great strategy for those just starting out lean (not obese) to push the envelope a bit. Then maintain that new weight for a good couple months (4-6 months), and if they want to at that point, they can diet down. Once you push the envelope with the initial first bulk and diet down, you’ll get an idea of what your genetics will allow you to hold in a lean state. From then on, keeps the bulks more moderate. Shorter people like me 20-25 lbs. Taller people 5’11 and above should probably push it a tad more…like 30 lbs.
This is all my opinion based off what I’ve experienced and what I’ve seen from naturals. I don’t regret bulking up tremendously in my initial years of lifting. It wasn’t pretty and it definitely wasn’t fun but it got the job done. If you never push your body weight wise, you may never see what your genetics will allow you to hold once leaner. [/quote]
cool, i agree with what you are saying, and i am basically doing the same thing now—off season mode but trying to keep things reasonable in terms of fat gains
Thank you brother. I must give credit where it’s due. While not everyone may appreciate Professor X’s tone/demeanor, he definitely gets the point across and his methods are tremendously helpful for those in their initial years of lifting. And while my ways may differ from his a bit now, I read every single one of his posts from the day I started lifting in 2006/2007 when I began undergrad until 2010, not only for training advice but life in general. He played a big role in me believing it was possible to balance getting a great education with bodybuilding and not making any excuses.
With everyone spewing out information, it’s hard to filter out what’s right and what’s wrong. But I followed his ways like a damn disciple during the initial years.
[quote]sloh wrote:
Thank you brother. I must give credit where it’s due. While not everyone may appreciate Professor X’s tone/demeanor, he definitely gets the point across and his methods are tremendously helpful for those in their initial years of lifting. And while my ways may differ from his a bit now, I read every single one of his posts from the day I started lifting in 2006/2007 when I began undergrad until 2010, not only for training advice but life in general. He played a big role in me believing it was possible to balance getting a great education with bodybuilding and not making any excuses.
With everyone spewing out information, it’s hard to filter out what’s right and what’s wrong. But I followed his ways like a damn disciple during the initial years. [/quote]
I totally agree, I have been following X as soon as i joined this website, hes one of my favorite members on tnation.
Around 150. I’m 5’5.5. Then again, you have to remember my structure makes me look a lot bigger than I am. I’ve got very very tiny joints, small waist, and naturally pretty wide clavicles. All those together give an illusion of “bigger than you weigh”. I often get looks of disbelief when people ask me how much I weigh in the gym with a tank on. They usually guess I’m around 170-175 lbs.
Thanks man. Just a quick update. Finished the diet 2 weeks ago at 1750 calories. Started adding calories incrementally and am now at 3000 calories. Have only gained like .5 lbs. Looks like a good offseason coming along. The faster I can get my metabolism going, the easier next prep will be. Hope to be eating 4k+ by the end of this offseason
I mainly lurk on this site but I want to say that you’ve done a wonderful job. I especially like the complete shoulder and legs development. Lots of people neglect rear delts and hams. I don’t know if it’s lucky leg genes or whether you focus specifically on each individual muscle. Overall it looks like you’ve got a very well rounded physique. To accomplish this while at university is not a small feat either. Even if your physique did not improve from here on out, I would be quite proud of what has been accomplished if I were you.
[quote]sloh wrote:
Thanks man. Just a quick update. Finished the diet 2 weeks ago at 1750 calories. Started adding calories incrementally and am now at 3000 calories. Have only gained like .5 lbs. Looks like a good offseason coming along. The faster I can get my metabolism going, the easier next prep will be. Hope to be eating 4k+ by the end of this offseason[/quote]
exactly what im trying to do,build my metabolism so next time i compete i can get into shape easier
unfortunately i ended my diet at around 1000-1200 calories a day and doing 90 mins cardio :(…suffice to say ive gained some fat since i raised my cals and quit cardio- pretty much already gotten as fat as id like already- would like to start building metabolism without major weight gain now lol
Thanks again, I’m very flattered. I will admit I have great genetics for legs. But I also don’t take advantage of that and train them like a wuss. Most people that go through a leg workout with me are usually left hanging in the dust and feel like puking. Barbell squats, hack squats, leg press, leg extensions, leg curls. I take all my worksets just to the brink of muscular failure except for barbell squats (b/c I usually don’t work out with a spotter). Deads are done on back day as last exercise so my hams get hit 1x with leg day and then 1x again on back day.
I would hope I can keep improving for the next 10-15 years. That is the reason why I’m heading into another offseason Most naturals (which I have decided to stay natural for personal reasons) peak around 35-40.
[quote]sloh wrote:
Thanks man. Just a quick update. Finished the diet 2 weeks ago at 1750 calories. Started adding calories incrementally and am now at 3000 calories. Have only gained like .5 lbs. Looks like a good offseason coming along. The faster I can get my metabolism going, the easier next prep will be. Hope to be eating 4k+ by the end of this offseason[/quote]
exactly what im trying to do,build my metabolism so next time i compete i can get into shape easier
unfortunately i ended my diet at around 1000-1200 calories a day and doing 90 mins cardio :(…suffice to say ive gained some fat since i raised my cals and quit cardio- pretty much already gotten as fat as id like already- would like to start building metabolism without major weight gain now lol[/quote]
How did you go about adding calories back? 90 minutes of cardio is way overkill man. I do 30 minutes of cardio max per day when dieting down and I’m a FORMER FAT BOY. You should be adding calories in 100-150 calorie increments and shoot for .5-1 lbs of weight gain per week. If you gradually feed your metabolism, you shouldn’t gain much weight if any at all.
I made the mistake of incorporating huge cheats when I finished my cut last year. I would have a 1,000 calorie surplus cheat day 2x per week and it got me fat fast. Build up slowly, and it should work out. I’ve managed to almost double my calories in 2 weeks without gaining any weight.
