Please SUPPORT: Whats that saying about best laid plans…?
Alright so, here it is…i have lost a good amount of fat and recomped over the last several months. The problem is i feel like havnt gained a pound of muscle. Some of my measurements are bigger and i am definately stronger, but i feel like ive been stalled for year. My bench is atrocious, squat as well. Starting in june i wrote all my workouts down, upping reps or weights, changing my routine and i still feel like i didnt work hard enough or plan well enough. Subsequently i feel like i have been treading water for a year…isnt that the worst feeling in the world?
I have decided that i am going to plan out my whole winter’s diet down to the calorie, and workouts by the week in an all out effort to gain as much lean mass as possible. The last time i bulked up i gained quite a bit more fat than i wanted (i ate EVERYTHING in sight so this time it will be a super clean bulk.
My Goals are to gain 20 lbs by next may and I want my core lifts to at least be respectable. ??im not sure what good stregnth goals are??
Right now i am experimenting with some lower volume training to see if overtraining might be the cause of my arms lack of growth…i am doing 5 sets of tris after chest on mon., 5 sets of bis after back on wed. and 5 sets of shoulders after legs on fri. on a 3 day a week workout. (this is a considerable decrease in overall volume for me, i usually go 5 days a week for 12 sets minimum per body part)
I will be getting some new pictures up soon, the one up now is from a year and a half ago…lol, no camera. Also i will be adding as many people as i can find for friends here, so maybe some people may be interested in my updates and encourage me…help me along theway. I think that the support i might recieve from blog subscribers might motivate me that much more to report results. Also, i feel like i have a lot to offer by way of advice as well so i hope others might be reading for ideas or knowledge for their own goals.
So for any one interested, stay tuned for a detailed diet analysis and long term workout plan.
August 8, 2007 at 1:11 pm
I strongly suggest reading up on Optimum Anabolics. I’ve started the program and am on week 4. The guy has some interesting ideas, and so far I’ve been seeing definite results. The program takes both diet and workout into consideration. It’s not free or cheap, but if you look around for it on file sharing programs, you’ll probably find it (but if you like it, you might consider actually buying it, it’s up to you). For the food logging I’ve been using www.fitday.com which really put my diet into perspective. -Just a few suggestions that have worked for me.
August 10, 2007 at 5:19 am
Maybe your split is killing you? I started making huge gains when I broke my workouts down to day 1 - bench, row day 2 - deadlift day 3 - pullups mil press day 4 - squat
and that’s it
the big compound movements do it ALL and recruit more muscle fibers, all while burning more cals.