First strength, then muscle?

[Lerho]

Originally Posted by BendtheBar

It sounds like you gained over 30 pounds your first year. I would definitely try to tone it down a bit and maybe use a more moderate diet such as cycling 2 week bulking and maintenance periods, or using a zig zag eating approach and eat more on training days. There are many ways to do this.

Regarding diet I would throw in one day a week where you eat higher carbs, possibly on the day before heavy squats. it is definitely NOT wrong to train heavy and eat like a bodybuilder. That's what I've always done, and I think training heavy on core compounds lifts is the key to fast muscle gains.

In fact I checked my logs and I gained weight even more than that and much more rapidly:
April 2009: 82kg, August 2009: 86kg, October 2009: 91kg, January 2010: 99kg(!!!), February 2010: 97kg, March 2010: 99kg, currently 96.5kg... So yes, now I try to get to between 80-85kg and try to somehow maintain current strength levels.

Now trying to do a targeted ketodiet, very little carbs except before and after workout. Calories about 2000-2100 non-workout days, 2500-3000 in workout-days. It will be more comfortable to train heavy when I feel like I am not too heavy.

[CoopDawg]

sorry for posting so late. But i think you have the right idea. Build a good strength base to build the muscle. More strength actually is more muscle

[ricka182]

Originally Posted by BendtheBar

Btw, no one here would laugh at pictures. We ban people like that. We're here to help each other make changes.

haha..you could laugh at my pics... then again, you'd have to see through the natural sweater I've been cursed with...hahaha

[CoopDawg]

Originally Posted by ricka182

haha..you could laugh at my pics... then again, you'd have to see through the natural sweater I've been cursed with...hahaha

HAHA good one.

[CallmeKing]

If you're lifting girly weights you will have a girly physique.

[Lerho]

Originally Posted by CoopDawg

sorry for posting so late. But i think you have the right idea. Build a good strength base to build the muscle. More strength actually is more muscle

Yeah, I will concentrate mainly on strength now and try to achieve my strength goals.

[Lerho]

Originally Posted by CallmeKing

If you're lifting girly weights you will have a girly physique.

Thats a good one.

But what are girly weights and what are manly weights? You should define them...

[CallmeKing]

Originally Posted by Lerho

Thats a good one.

But what are girly weights and what are manly weights? You should define them...

To each his own

[Lerho]

Originally Posted by CallmeKing

To each his own

For sure.. I was thinking about "basic rules". For example something like this:

In first three years of training, trainee should:

1. concentrate mainly (like 80% of his training time) in big basic mass exercises (squat, deadlift, rows, dips, bench, chins, overhead press etc.)

2. only use a couple of accessory exercises (if any) at the end of the workout when he has done his main lifts.

3. to use a rep range of 3-8 in upper body exercises and 5-12 in lower body exercises

4. to have a 2-4 main lifts in a training cycle and concentrate trying to get stronger in those lifts at all costs and do those exercises in lower rep range.

5. change main lifts every 2-3 months.