DevoD's Training Progression
There is such a wealth of information out there for building a physique, I found it quite overwhelming to actually choose a proven method; do I choose a split or a fullbody routine--then how many sets/reps/rest should I be using. It was quite apparent I was inconsistent and bouncing around method to method with minor results. I have come here to simplify my training, and hopefully not waste anymore time.
I originally trained for sports growing up, and then began training as a hobby as I became addicted to athletics. The last 4 years I have trained improperly and spun my wheels--I think I finally have the right idea. I have decided to start a log to keep me accountable, and to take advice from those experienced lifters. I did make gains from 139-172 over 4 years, but it is tough to say how much was from natural growth and what was from the weight room.
Body Type: Ectomorph (if I had to categorize it)
Years Training: 4
Weight: 172lbs @ 6'0
Deadlift: 4x6 @ 305
Squat 4x6 @ 225
Bench 4x6 @ 80lb dumbells
Pendley Rows: 3x8 @ 155
Program: Power-building the Muscle and Brawn Way
I have chosen the above routine because I love being in the gym. This allows me to train essentially 3 on 1 off, and it is focused on the compounds, progressive overload, and simplicity.
Diet: Very Strict, Same foods everyday, dinner may change.
Breakfast: 1 cup of milk, 2 eggs, 1/3 cup of egg-whites, 10ml Olive Oil, A little Honey, and once scoop of protein.
Lunch: Orange, Apple, 1/2 cup trail mix, 1 scoop protein with water
Dinner: (Biggest Meal of the Day) Large bowl of salad, usually close to 1/2lb of meat, 2 sweet potatoes and carrots. Meat is usually beef or deer. I also add in extra carbs like rice or more potatoes.
Snack: 3 cups of milk and one scoop of protein. (plus 1 cup of rolled oats before squat/deadlift days)
Totals: This is more so a high carb diet, but my protein would fall between 170g and 200g a day. Calories always hit around the 3000 mark.
Why: Following bad advice I was heavily taking weight gain powders, and I am now left with a poor physique as I have a high bf% presumably; no abs are visible, and I have a stomach on myself. I figure by eating like I am, I can get my bf under control without having to count calories religiously. I want to be able to see my top 4 abs before I really up my calories. I don't see the point to eating more when I can't even tell that I'm dedicated to the gym.
Goal: Increase my Strength and Size. I would ideally like to follow a lean bulk, but first it requires burning off a lot of bodyfat while strength training. I would also like to build my traps, delts, forearms and calfs up more than anything. This will help create a nice illusion on my frame; however I still want to be strong all over. [U]I have no desire to get 'ripped', I just want to gain size, but still be able to lightly see my top 4 abs. I would much rather create a powerful looking physique, like every classic physique I look up to.
If my goal does not seem attainable, or if I have packed too much in the above, critiques are welcome.
I will be updating this every 12 days, as that is the length of one cycle of the program. I am currently on Day 8 of my third cycle, and will update the log on Day 12.
If you have any tips on combating lower back tightness in such a routine it would be much appreciated. If you think I have chosen a routine thats not optimal for my goals, the advice is welcome! I felt this was a good choice for simplicity and progression, however the weights are starting to get heavy, and I'm not sure how long I can sustain putting weight on the bar.
having back tightness could be a lot of things. Might want to look at some various training waves to take some added pressure away from the back.
Thanks for the advice; by that I'm assuming you mean to mix in some lighter weight weeks and change the rest period. This way it would not necessarily be a de-load week, and could keep progression in the picture.
Smash your goals. Subbed.
An Early Update
Thought I would log my shoulder day today, day 9 of my 12 day training cycle! I won't always be logging single training days, but rather the numbers hit on my main lifts every 12 days to track progression.
Seated DB Press
Target: 4x6 @ 60lb dumbbells
Repped: 1x6, 1x6, 1x3, Dropped to 50 for 1x6, had more in the tank though.
Upright BB Rows (grip slightly wider than shoulder width)
Target: 3x8-10 @ 95lbs
Repped: 1x10, 1x8, 1x8 (struggled on last)
Target 3x8 @ 95 (Strict)
Repped: 1x6, (Too Heavy), dropped to 75lbs for 1x12, 1x10, 1x8, (Shouldn't of broke 8 on first two sets, but the pump was feeling great!)
Personal Addition: Side Delt Raises
10lbs @ 4x12 for a little extra delt work.
Does progression have to be made in all accessory work too, or as long as I push more out of my seated DB Press (the main lift) will that allow me to grow?
Also foam rolled and stretched my lower back real good. I found that rolling on a little angle released a lot of tension in the muscles running down the middle of my back.
If you foam roll consistently it very well could help. Consistently.
Keep smashing Devo.
Thanks appreciate the replies guys! I will take the advice into account. First 12 day update will be on Sunday, and I'll be setting some new targets to hit for some lifts in the next cycle!
I have been doing more reading along the forums, and finding great information. The biggest hindrance to my training is trusting a proven routine and sticking with it longer than 6-8 weeks. I really want to commit myself to a routine for at least the next 4 months, and give it an honest go. However I'm still worried that my chosen program (Powerbuilding the Muscle and brawn Way) is not the most effective for me; yes its focused on progression and compounds, but it has me in the gym 6 days a week (which I love). But I feel an upper/lower would leave me more time for conditioning and recovery; two things I think important for a natural, skinny (with a stomach), lifter, training to look and feel good. (and be able to stay athletic, play sports for fun). For my frame, as I have read numerous times, less is more.
I don't mean to come here and ask a thousand questions; once I trust a program I'll be well on my way down the road to results--and provide a log which others (like myself) can see what worked. The biggest step for me is just sticking with something. I think about routines constantly!
If you want to do an upper/lower then you should. As long as you have a specific progression approach going in.
Let me know if you need help picking an upper/lower.
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