Thanks for the reply.
My diet goal is to support new muscle growth without gaining a lot of extra fat.
The purpose of training is to grow bigger muscles and gain strength.
The rest of my training was written down correctly
I thought you should train each set to failure (after you have warmed up) for example, if i put 220 on the bar and bench that as much as i can, maybe i’ll get 10 reps, then i increase the weight to 240 and bench that to failure, maybe i get 8 reps, and then increase the weight to 260 and maybe get 6 reps before failure, etc. i thought to stimulate muscle growth, i need to train each set to failure?
No, i don’t drink at all…
I’ll start tracking carbs and fats too. Thanks again!
Ok, so you’re a 250lb 5’10 athlete who wants to be even BIGGER. If that’s the case, you posted a daily diet of 1610 calories, of which you’re getting 257g of protein, meaning you have 582 calories remaining for “energy”. Assuming an even split of carbs and fats, that’d be about 73g of carbs and 32g of fat. This is the kind of diet I’d expect to see from a female figure competitor trying to cut down for competition.
I, personally, don’t count or track macros or calories, but for fun I’ve calculated my breakfast a month or so ago and I was taking down 1380 calories in that one meal alone. And I’m an inch shorter than you and about 70lbs lighter.
Going down the macro calculating route, there are LOTS of examples to follow. Here’s a classic
14x250 is 3500 calories. By that math, you’re consuming half of what you need to gain muscle.
Another set of guidelines
This one lays out protein, carbs and fats. 1g of protein per pound of bodyweight, then .35g of fat per pound, and 4-5g of carbs per kg of bodyweight. So that’d be 250g of protein (1000 calories), 88g of fat (792 calories) and 455g of carbs (1820 calories), 3612 calories total.
All of THAT said, multiple folks (myself included) have urged the idea of getting bodyfat lower BEFORE using the drugs, as they’ll be more effective if you are leaner, which will change the nutritional approach, but if your goal IS to add size, those are some sample ideas of how much and what to eat.
The purpose of training is to grow bigger muscles and gain strength.
I don’t see much value in the squat workout there. Training that close to your max is a dandy way to peak strength in prep for some sort of competition, but size is built in submaximal ranges.
Going to failure on EVERY set is a surefire way to burn out and halt progress. Now, there is a possibility we mean different things when we say “to failure”. To me, to failure means, you attempt to do a rep and you FAIL in the attempt. Hence “to failure”.
In that regard, you’re telling me all of your squats are to failure. So, in that workout, you went to squat 365 and squatted until you failed. You let the bar crash onto the pins in the power rack, then unloaded the bar, racked the barbell, loaded the bar even heavier and then did another set where you let the bar crash onto the pins, and just kept repeating this process? Or are you training to near failure?
If true, real failure is being accomplished in the set, I don’t see the point to do more than 1, MAYBE 2 sets. In truth, if true failure is being accomplished, I don’t see HOW anyone can do more than 1 set. Here is me doing a set of deadlifts to failure
There was absolutely NO way I could do another set after that: I was smoked.
Calories is the big picture of energy consumed, but macros are telling us how much of each.
Ex:
2000cals per day sounds fine, but if it was 100g fat (900 calories) 275g carbs (1100 calories) and 0g protein - thats a bad day of food intake.
If we went by calories alone, it would sound fine. Macros are better.
No one. I said the mentality behind “more steroids is the answer” is how dudes end up dying young and small.
Dialing in the diet, training, and recovery, THEN going to steroids is how dudes look huge.
You’ve got a great baseline, i think we just need to tighten up the diet.
Thanks! I’m on board with macros…
It makes sense, i never heard it called macros before. I was just being a wise guy, i knew what you meant by the mentality… I’m going to keep recording my diet and sharing as well as my workouts. Maybe once everyone thinks i’m on point, i can get some help with a source
Yeah no doubt. I asked him for this two weeks ago and he pretty much said I’m an idiot and couldn’t be bothered because he knew it all and just needed more drugs. And then it was the drugs weren’t good because he wasn’t growing.
As I’ve said numerous times. I’ve been using them exclusively for years. They have some of the best gear out there. But like I also said, diet and training are 95% of the equation. If they are not in check all the drugs in the world wont help.
It’s great that you have now realized you can use some guidance. There are decades of knowledge here willing to help you reach your goals. Just nailing food wilL make a huge difference.
Thanks man! I’m going to work you guys, my coaches and get it dialed in. I already did better today. Usually i skip lunch and just drink protein shakes, but todsy i ate a healthy lunch
I dont know how i missed this, i get lost in the posts. Most of my sets are near failure. And many are also to failure. Once i get to a weight i can only do 4-6 reps, i do several sets at that weight…
On squats, i dont go to the point i can rerack the bar… i stop when i know i wont be able to do another rep. For back,chest, arms… for example, once i work up to a weight i can i only do 4-6 reps, i do that to failure.. until i cant get another rep and have to let go of the weights. Good video of you btw, thst was a great set
Do you actually fail on the rep (as in, you go for a concentric, are unable to successfully complete it after trying to grind through the rep, and then the eccentric starts and you let the weight fall) or do you succeed at the final rep of the set and then let go of the weights?
This is a much better approach than what you previously described, as it will be far less destructive to your recovery. Taking the final set to true failure is acceptable, but to attempt to do multiple sets in that way is just going to flatline you.
How many days a week to you allot for weight training? How much time per weight training session? Do you ever do any sort of cardio/conditioning training? Do you track your daily steps?
