Originally Posted by BendtheBar
Welcome to the forum.
Welcome to the forum,
Initially you started out with strength gains but little size gains. Then you gained size but strength slowed down.
I'm not sure if somewhere along the line you improved your eating habits?
Strength gains will slow over time, so I would be curious to learn a little more such as some of your working weights. Would be curious to know your height and weight and how much size you were able to gain?
It's also helpful to know how you were focusing on progression of weight during these times.
Regarding workouts...The 3 day fullbody looks good. I would consider dropping one of the bench movements and adding in dips. You can't go wrong with dips.
The A/B split looks good as well. The only thing I am unsure about is wrist curls. I personally have never found them to be of much value.
Focus on progression and eating enough and either one should serve you well. Like Fazc said, focus on strength gains as well as eating properly.
Thanks for being so helpful mate!
I was doing 4 exercises per session. 2 upper body push, 2 upper body pull. On a lower day I was doing trap bar deadlifts followed by one big movement then an ab movement then a calf movement.
I had to have a forced lay off in June to recover from bad tennis elbow in my left elbow. Here are a couple of sessions from before then:
Sunday 5th June 2011
Bench press 60x5, 70x5, 80x5, 90x5, 105x5
Weighted chin-ups BW(around 105kilos)plus 25kilos x5x5x4x5x5
Incline bench press 70x10, 75x10, 80x9
EZ bar curls 20x5, 30x5, 40x5x5
Then shoulder horn prehab 3 sets of 20 with very very light weight.
Wednesday 8th June 2011
Trap Bar Deadlift 80x3, 90x3, 100x3, 110x3, 115x3, 120x3, 135x3, 135x3, 155x3
12" Box squats(3 concrete blocks) 20x3, 30x3, 40x3, 50x3, 60x3, 70x3, 80x3, 90x3, 100x3, 115x3
AB rollouts x42x20x18
Dumbbell one legged calf raise on block 26 x12/12 x10/10 x10/10.
My other sessions were same upperbody but press behind neck instead of incline bench and weighted pullups instead of curls.
My other lower body day was the same trap bar deads followed by front squats for 5 sets of 5 or 4 sets of 10, then side bends then seated calf raises.
On the 4th June 2011 my cold measurements were right arm 17", left arm 16.5", Neck 17", calves both 17". I didn't measure legs or waist I just happened to do these measurements on the way out the house(waiting for the wife to get ready
) or something out of curiosity.
As discussed above I have extra fat on me so that might affect measurements although my fat seems to be mostly around the waist which is probably 36"
Even though I come from a family of big eaters, I used to have a very fast metabolism and could not get above 210/215 ever, no matter what. The thing that changed it was possibly a better protein intake and the brief strength routine I mentioned before. I think I put a lot of fat on with the strength gain and when I trained more with the volume I feel(going by the mirror) that my upper body(back, chest and shoulders) came on well and some of the fat may have been traded for muscle while bodyweight stayed the same. My legs also looked a bit more respectable.
Getting older too might be part of it(metabolism slowing down) and I read somewhere that stress and high cortisol can make people store fat around the middle in particular. I've had a lot of stress the past 2 years(as we all do) and I'd say a lot of the fat on me is in that location.
I am 6ft tall and currently after a lay off went down but back to 225.
I was drinking a lot of whole milk recently and undoubtedly that can add loads of fat. I was doing it as a cheap form of protein and calories.
I tried some wrist curls again recently but after what you said I've had a rethink about them, they don't seem to feel like they used to. Infact, the reverse wrist curls I thought would help my elbow but have just irritated it. I tried some pullups too recently but I now think that weighted pullups may have been the cause of the tennis elbow or if not the cause they certainly irritate it. I'll dump the wrist curls and I'll have to avoid pulls and gripping movements with palms down. The chin ups don't seem to hurt it as they are palms up.
The progression. On big movements i was adding 2 or 2.5 kilos if i got all the reps.
On lesser movements like incline bench and press behind neck I was adding 1 kilo. On one arm or 1 leg things like dumbell calf I was adding 0.5 kilos.
Last year I shot up to 172x3 on trap bar deads by adding 2kilos every session without fail but that led very quickly to burn out and I got disheartened for a while. I didn't understand deloading and I now think I added weight too fast.
Interestingly, every exercise where i added 1kilo or less progressed fine. After John Christy's book I can see the reason for microloading.
I was thinking that I should add weight now on lifts in an attempt to get back to my previous bests fast then microload for ever more? Or is impatience going to let me down there?
On my routine last year I wanted to get stronger on 3 exercises in particular and added others in for assistance or just for proportion. It was bench press, weighted chins and TBDL.
You've made me have a rethink that I should eat cleaner. I'm not too bad but I could eat more fruit and veg and not just down pints of whole milk! Maybe find a cleaner form of protein.