I’ve been training for a while (1 year and 3 months). I started out fat and lost significant amount of weight. Then I ended up being skinny fat. I’ve completed 2 base building phases from Tactical Barbell Conditioning book and I transitioned to Operator+Proff Black (completed 3 week block). After operator i transitioned to Fighter (due to my half marathon this Sunday).
I value my performance, but I also want to look like I lift, not taking naps in the gym. Should I just stick with it or is it too soon for me to start strength training and I would be better off with some hypertrophy focused program (like Mass protocol)? My height is 172cm and weight 77kg
What did you look like before you started? What did you weigh when you started and how much has your performance improved in the gym since then.
I used to weigh 88kg. My stats improved drastically:
Bench press:1RM on an empty bar → 60kg 1RM
Squat: 30kg → 78.5
Deadlift: 50kg→104.5 kg
I became stronger overall. Back then, I gassed our after 2-3 sets of any exercise, but now, due to my conditioning, I recover between sets relatively quickly
You’ve made substantial progress. I know a year seems like a long time but its really not. You’re also not working with top tier genetics clearly. At your age continue to try new things every 2-3 months. Thats really it. You’ve made no mention of your nutrition. What specifically do you eat each day?
Totally with @blshaw. We talk about programming the most, because it’s the most fun to talk about… but it’s pretty rarely the program. It’s diet and time.
Also, as he said, you’re making progress! Unfortunately we can’t force it to come at the pace we want. If you’re headed in the right direction, you’re really doing it all. Drastic change, at that point, carries nearly exclusively risk and little potential reward. Keep doing what you’re doing.
Won’t trying out new things hinder my progress? I’m thinking of trying out Mass Protocol to gain a bit more muscle definition (hopefully, without neglecting my conditioning). And I wonder, is it possible to get bigger on low rep scheme? I specifically looking for this kind of physique:
I eat 1.6g of protein per 1 kg of my bodyweight. I try to eat whole foods, mostly. Sometimes treat myself with unhealthy stuff (think about chocolate, carbs) because I need fast fuel for my running. Meals I eat the most are cheese, chicken breast, rice, eggs, wholegrain bread, peanut butter, and curd (using exclusively olive oil for cooking).
By the way, I want to compliment your physique! Thanks for your advice
Quite the opposite. By all means, try out the Mass Protocol and run if for a couple months. The thing is your body adapts to the same routine and new stimulus is often required to make noticeable changes. It doesn’t have to be a complete new program it could be as simple as switching reps/weights etc. One of the programs I used to like is Jim Stoppini’s Shortcut to Size. The whole workout is laid out and he incorporate periodization of heavy weights / low reps with lower weights and higher reps before a reset. Either way… know this, you’re doing great!
Also, keep in mind you’re young. Some of us including myself just don’t add size until our late 20s. When I was your age I was 150lbs. Now I weigh 200+ lbs with a leaner body too. Most of my size came in my late 20s and early 30s.
Just to continue to drive home some great points, you don’t have to “earn” Mass Protocol: it’s part of the process. Like you read in the book, the training is phasic/cyclical. OMS: 3-6 weeks of operator, 3-6 weeks of Mass, 3-6 weeks of Specificity. I’m currently running exactly that, having just finished up 6 weeks of mass and moving onto 3 weeks of Specificity.
Training SHOULD be performed in phases, because life is done that way. We have seasons for a reason. In that regard, I’m gaining right now because it’s cooler, so I’m less active than I am in the summer. I’m making the most of that situation.
And then it all builds on itself. The larger muscles you grow from Mass/specificity have greater strength potential when you run Operator, and when you’re done with Operator, you can lift heavier weights with Mass protocol.
That’s the truth! I was blind to see past my fears of not making progress fast enough. Also, I forgot about OMS. Thanks for reminding me about it! It really is about seasons
