I’ve been doing a style of 5/3/1 but I’m wanting to add some good quality muscle mass, I’ve been getting much stronger and I eat around 5,500 Calories a day, I haven’t really planned too much into my next training cycle but this is a quick rundown of what I do…
Well bigger and stronger at the same time, do you think that would be good compunds first then accessories set out in that sequence and incorporating drop sets and goant sets so I can get a good “Pump”.
If you’re after size and strength, there’s nothing wrong with thinking in terms of bodyparts, not movement patterns.
Bottom line is that, basically, size comes from training volume. In the type of plan you’ve setup, training volume comes from plenty of “accessory work”. But you’ve got to be careful programming things like drop sets and giant sets (for the same bodypart, at least) because they’re intensity-boosters that can affect recovery for the main lifts.
So if you go that route, really dial-in your programming parameters (volume, intensity, frequency). It’s why a program like the 5/3/1 rest-pause challenge specifically adjusts training frequency and volume to account for the high intensity rest-pause work.
Also, how will you be training during the probably-happening-too-often deload weeks? I’d suggest not changing the “accessory work”, and doing a basic intensity deload where you basically reduce the weight of the main lift, maybe bump up the reps considerably, and keep the rest of the routine mostly the same.
Ok this is a sample workout I’ve made for my Benching day, I think that should be good enough and I might mess around with Deloads but the thing is I’m not doing 5/3/1 I’m doing a programme similar but it’s more based off of RPE and you add more weight if you do over the prescribed rep range to each workout, It has worked great for my strength and my swuat has got very good from it and I’m nearing a 200kg deadlift soon so I wanted to stick with that foundation but I feel like if I’m doing AMRAP it’s almost like Max Effort therefore I should be deloading 3:1 that’s just my thinking.
Though I could start tracking my HR as soon as I wake up that is a good method I’ve heard, Going to start the new plan in about 3 weeks once my current plan is finished.
Because my metabolism is crazy I’ve been eating around 4-5k 2 years ago and increased to 5.5k every day, I still have visible abs and it helps me get really strong and recover better, I beleive the more you eat the better you recover, powerlifting is the sport I like the most but I also want to have aesthetics to go with it.
you’re asking about how to get bigger muscles, and diet is a huge part of that. It’s waaaay more important than whether or not you do ‘giant sets’.
I question how some of the values in your foods were calculated.
The first question: how did you come up with the bagel calories? That seems extraordinarily high for a plain bagel. 250 is the number I would have expected to see there, not 918. Did you actually eat several bagels as snacks? If that number was actually supposed to be more like 250, there’s a 700 calorie difference right away.
Second question is: are you measuring the quantities of the foods you’re eating to be exactly what is listed here?
Third: I’m also calculating 6 eggs at 470 calories, not 618.
fourth: are your chicken breasts ACTUALLY 250g? Even if they are, I’m coming up with nearly 120 calories fewer than you are there too. A WHOLE CHICKEN is generally around 350 calories. A chicken breast will average more like 100-150 calories. You’re saying that you’re eating 680 calories from chicken breasts… that would be like 6 chicken breasts. Is that accurate?
The main point I’m making is that you might not be eating as many calories as you think, potentially by a significant margin.
Yes, although, fortunately we can find out in four weeks when you haven’t gained weight.
Yep, last week I had seven donuts for breakfast during a Construction meeting. Then for lunch I had three plate entrée from panda, dinner was another three plate entrée from panda, dessert was a large salted caramel truffle blizzard.
I’ve grown decently since my last couple posts I just wanted to target certain areas to get bigger because it’s only really my legs and back that’s growing which of course I’m happy about but now some areas are lacking so I was basically asking if the higher volume approach I have displayed would be good for quick growth, having plenty of calories and good sleep should account for the recovery from increased volume.
Over the years on this forum we’ve had dozens of young guys claim they need to eat ludicrously high calories to gain, so their calorie intake matches Ronnie Coleman. What they don’t realise is that muscle gains come painfully slow, and forcing their bodyweight up higher and higher just got them fat. We’ve seen it so many times. So. Many. Times.
Not sure if I have a digestive disorder, I have always had bad digestion, I did start intaking more fibre and that did help but I’m not sure if flushing it out with fibre would be helping me absorb anything, I’m not trying to be cocky or arrogant to you all…
The doctor did say I have IBS but he also said he isn’t even 100% and it isn’t something that can be tested for he said, Or I may have got fat and just store most of it in my legs.
Arent you the piece of shit who wants to start fights with minorities in your area for talking about you in their language even though you don’t speak their language?
If you know the word “Hola” does that mean you speak spanish fluently… no?, Why all jump on this off topic bandwagon I ask one simple question now I’m a lier and a racist lol
