I prefer short term goals that focus on progress and not an end destination. Shoot for the top if you like.
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10% bodyfat and natural might be a long shot and possible only with specific genetics. Anyway you will aim for 87kg then and cut to 77 cuz as a natty you lose muscle while cutting like a mofo.
I donāt care for the use of percent body fat. I prefer you describe the look. I would think most people would be happy with:
- Visible distinct separation of major muscle groups
- A slight appearance of abs
- No love handles
Regardless what percent body fat it might be.
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So atm my plan was 3 month of bulk after 11 months of caloric deficit of 2000kcal/day cuz i didnt cut as much as i liked to cut. so now i leanbulk to 80kg from then i cut to nice definition then i just leanbulk for a year. this is my plan how it sounds?
This. There is a great post, oddly enough i think its by one of these 2 guys responding in this thread. It talks about how people set these numerical goals and forget the look in the process. Basically, set goal at 12% bf, look great at 15, and go to 12 anyways and look like ass.
To the point about 20% of 5RM being too much for a max, i can confirm i am very close to it. Its an interesting point and very individual. I spend alot of time, too much time, at the higer end of intensity. So im well versed in what heavy feels like. Id bet those of us who have been training longer are closer to that number.
Of course, maybe i sand bag my 5RM. We will see in the next training cycle when intensity dials back down.
What hank said, reach 90% before you ever consider getting lean. I screwed this up so bad, and lost all the years he is talking about losing.
Ill tell you in advance how you look if you cut to 10-12% at 70 percent of your potentialā¦ skinny. Sure, you cN build and have a good beach look at 70% of your potential, especially with great genetics. But to build and have a truly phenominal physique, you are going to be much closer to 90%. Get to 90, cut down, see what needs some more work and then get in to the bulk and cut cycle, fixing laggards with each cycle.
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Make your bulk count by training harder. With the extra calories you can recover from more volume and all of your lifts should be increasing, so your total weekly Tonnage should basically be through the roof compared to where you were. Keep pushing for progression in the weight room and with the fork. Iām not sure exactly what your training looks like now Vs where you were, but if you have a training log you can point me to it and I can give further, more specific advice.
Donāt let a fear of gaining fat mess up your goals of size and strength. The food can be pushed a bit further than you think without gaining much for fat as long as the hard training is in place. Remember that youāre eating to support recovery. The food is a tool, you canāt build a house(muscle) without the concrete and wood(food).
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Terrible in my opinion. You are not going acheive a great deal in actual muscle in 3 months. You will then be wasting time cutting as you will have built next to nothing.
Just keep doing what you are doing for the next year.
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i train 3 days a week fbw but my traning somedays go up to 3 hours.
i train hard my streihgt go up everyweek bench 2.5kg+ squads dead +5kg so i assume i do all right
Why?
Why i train fbw 3x a week ? well cuz im progressing and its giving me good results ? notice im newbie in fitness.
Nope.
Why 3 hours?
Iāve trained for 23 years. Iām training full body 3x a week. It DOES give good results.
I donāt need to train 3 hours for that. In fact, one of those workouts can be 45 minutes
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This sounds pretty extreme. I would need a lunch break in the middle of that marathon.
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i like to train i would like to train 5x a week XDDD but its no point.
imagne i do 25,000 steps at work and i go to gym after 9h of work and i enyoi it xD i dont even know if eating 3500 kalories is eugch but my weight seems to go up slowly
You are a fascinating mammal
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No offence, but it seems like youāre doing the same mistakes I did - 30 years ago!
If I were to teach my younger self (and you) one thing, it would be to train full body workouts three times a week, 1-3 sets per muscle group, and a shift between heavy low reps, regular 8-12 reps and high reps divided between the three workouts (which each would last 60 mins at most).
Read again and learn - or do as you please and learn over the years. What if your progress would be superior compared to what youāre currently experiencing?
Furthermore, in my opinion, a good workout is planned in theory before being practiced. Keep a log.
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I have never done full body workouts and cannot see that I ever would. But that is just me.
I respect your opinion, RT, considering your great experience.
My greatest argument for full body workouts, is that you actually get proper volume over the course of three workouts and thus can keep the intensity high (which in turn means progression) and the workouts shorter (providing time to pursue other interests).
I mean, even the great Arnold built his foundation on full body workouts (āthe golden 6ā) which actually makes sense. Basic hard work for good results.
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My thighs is a lagging muscle group.
Once I determined the need to pick up my thigh development, it became a priority. After a few years I had a dedicated leg day.
On leg day I gave it as close to 100% that I could do. I had absolutely nothing in the tank to do anything else after that.
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So my traning looks like
TRAINING A
5x5 deadlift
5x5 ohp
5x5 pull ups
3x8-12 bench press with short grip
3x8-12 barbel biceps curl
3x60s planks
3x8-12 calves
TRAINING B
5x5 squats
5x5 bench press normall
5x5 barbell row
3x8-12 dumbbell lateral raise
3x8-12 standing hammer curl
3x8-12 fremch curl
3x8-12 cable crunch
3x8-12 calves
I do it 3x a week like a b a next weej b a b 
waht u think about this ?