I REALLY liked the 5/3/1 program. It seems to fit perfectly into my idea of doing some low reps with heavy weight and some high reps with light weight.
My current program is derived from MAX OT, which helped me a lot at some point, but i believe it is not making me advance.
Your current program has too little volume, too little variance from low reps to be optimal for hypertrophy for most people.
5/3/1 isn’t a bad program at all but it isn’t very high volume in the grand scheme of things. I always found 5/3/1 four days a week with some extra assistance work was a reasonable balance. Additionally I never found 5/3/1 had enough reps in the real work sets to really build my strength, and I ended up throwing in 2 back-off sets after the peak set to get some extra low-rep work done.
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
And now your problem has been exposed. How can you expect to be bigger and stronger if you eat this way? Lifting is the easy part, granted after some time you have to get a little more scientific with it, but you’ll figure that out. Forget IF, no one has ever gotten big eating that way. With your numbers where they are if you actually start eating, you’ll probably grow pretty quick.
[quote]RickWolf wrote:
Compared to other guys, i eat very little, my calories are under 1800 a day. [/quote]
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…
[quote]Apothecary wrote:
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…[/quote]
Since i was able to increase de load in deadlift and squat, and every extra calorie i was taking was turning into fat, i tought that the calories i was having were enough.I guess i was wrong.
[quote]RickWolf wrote:
[quote]Apothecary wrote:
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…[/quote]
Since i was able to increase de load in deadlift and squat, and every extra calorie i was taking was turning into fat, i tought that the calories i was having were enough.I guess i was wrong.[/quote]
Unfortunately to bulk a little fat comes with it bro. Just watch what you consume, quality calories not junk, and hit the same numbers every day, fat, protein, carbs, the same every day. You will be very pleased in 6 months if you do that, then when you have packed on some size, you can dice it up.
Honestly since you have been in a deficit so long you will probably gain fairly quickly, but that’s just my opinion, there are far greater minds than mine on here that could help more.
[quote]RickWolf wrote:
[quote]Apothecary wrote:
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…[/quote]
Since i was able to increase de load in deadlift and squat, and every extra calorie i was taking was turning into fat, i tought that the calories i was having were enough.I guess i was wrong.[/quote]
In a constant calorie deficit state, the body can sometimes go into more survival mode and try to store fat rather than repair and build muscle. Fat storage is as much hormonal as it is calorie related.
[quote]mixongc wrote:
[quote]RickWolf wrote:
[quote]Apothecary wrote:
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…[/quote]
Since i was able to increase de load in deadlift and squat, and every extra calorie i was taking was turning into fat, i tought that the calories i was having were enough.I guess i was wrong.[/quote]
Unfortunately to bulk a little fat comes with it bro. Just watch what you consume, quality calories not junk, and hit the same numbers every day, fat, protein, carbs, the same every day. You will be very pleased in 6 months if you do that, then when you have packed on some size, you can dice it up.
Honestly since you have been in a deficit so long you will probably gain fairly quickly, but that’s just my opinion, there are far greater minds than mine on here that could help more.[/quote]
Thank you for your reply, very interesting site. For sure i’ll redefine my diet starting today.
[quote]Ecchastang wrote:
[quote]RickWolf wrote:
[quote]Apothecary wrote:
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. Compared to other guys, i eat very little, my calories are under 1800 a day. At one point, IF was a blessing for it made me worry less with food. I DO NOT feel weak at all doing it, but i might benefit from getting back to basic in terms of eating.[/quote]
IF and trying to gain size?
1800 kcal and trying to gain size?
Any questions about set/rep scheme and volume aside, I think we found the issue…[/quote]
Since i was able to increase de load in deadlift and squat, and every extra calorie i was taking was turning into fat, i tought that the calories i was having were enough.I guess i was wrong.[/quote]
In a constant calorie deficit state, the body can sometimes go into more survival mode and try to store fat rather than repair and build muscle. Fat storage is as much hormonal as it is calorie related. [/quote]
Thnak you for your reply. Indeed, i think it is precisely what’s happening.
Strength gains are necessary for growth, but it’s only one part of the equation… adequate volume and calories are also needed. Squats and deadlifts are great, but they are not a fix-all when it comes to hypertrophy.
I took a week off and went back on training yesterday, chest. Changed a few things :
Added one low rep heavy weight exercise (now there are 4 of them) and, at the end of the training added 10 series of 12 reps on peck deck.
I also made an appointment with a sport and Exercise medicine doctor, whos is also an endocrinologist.
[quote]RickWolf wrote:
One thing i forgot to mention is my dieting plan. I’m on Intermitent Fasting for almost 3 years. [/quote]
Maybe that’s your problem.
What exactly is the problem again? Are you stuck at a plateau or do you just find other people to be bigger than yourself? I think you look alright, like you said, you look like someone who lifts. What makes you think you don’t look like a bodybuilder? I assume there are some lagging muscle groups? Post a few more pictures from different angles and poses so the others can pinpoint which parts need to be worked more to give you that “bodybuilder look”.
cheeseburger
[quote]Mizery wrote:
What exactly is the problem again? Are you stuck at a plateau or do you just find other people to be bigger than yourself? I think you look alright, like you said, you look like someone who lifts. What makes you think you don’t look like a bodybuilder? I assume there are some lagging muscle groups? Post a few more pictures from different angles and poses so the others can pinpoint which parts need to be worked more to give you that “bodybuilder look”.[/quote]
Thank you for your reply.
The main problem is lifting heavier than people who i feel look bigger and stronger than me ! I’ll try to post more pictures .
[quote]RickWolf wrote:
[quote]Mizery wrote:
What exactly is the problem again? [/quote]
The main problem is lifting heavier than people who i feel look bigger and stronger than me !
[/quote]
I experience that every day and consider it a source of pride.
Leanness, frame, limb length, and head size can all severely skew your visual perception of “size”. Maybe these kids youre looking at are simply leaner? OR they have closer cropped hair or a cap?
I think you look all right for a natural lifter who trains seriously, You’re obviously not lean enough to look good shirtless and unpumped at your size and given your frame (something you have little control over)
Definitely try to gain some more size though. Train more like a bodybuilder and see what happens.
If that doesnt work you could always lose around 20 pounds and you’ll be happy with the results.
[quote]RickWolf wrote:
[quote]Mizery wrote:
What exactly is the problem again? Are you stuck at a plateau or do you just find other people to be bigger than yourself? I think you look alright, like you said, you look like someone who lifts. What makes you think you don’t look like a bodybuilder? I assume there are some lagging muscle groups? Post a few more pictures from different angles and poses so the others can pinpoint which parts need to be worked more to give you that “bodybuilder look”.[/quote]
Thank you for your reply.
The main problem is lifting heavier than people who i feel look bigger and stronger than me ! I’ll try to post more pictures .
[/quote]
Think this is a troll job
[quote]RickWolf wrote:
[quote]Mizery wrote:
What exactly is the problem again? Are you stuck at a plateau or do you just find other people to be bigger than yourself? I think you look alright, like you said, you look like someone who lifts. What makes you think you don’t look like a bodybuilder? I assume there are some lagging muscle groups? Post a few more pictures from different angles and poses so the others can pinpoint which parts need to be worked more to give you that “bodybuilder look”.[/quote]
Thank you for your reply.
The main problem is lifting heavier than people who i feel look bigger and stronger than me ! I’ll try to post more pictures .
[/quote]
Everybody’s body is different.
Yeah, proportions and stuff definitely contribute to the illusion of size, but some people just have an easier time putting on size than others. Trust me on this one here, looking stronger than you actually are isn’t all it’s cracked up to be.