I bulked and just got fat.
Replies
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That's...wow. That's jumping the gun a little. You're going to occasionally fail to complete a set. Everyone does. Maybe you're tired that day, or distracted, or you're trying to increase the weight too quickly, or maybe a million other things. It happens. Your body needs time to respond to changes you make. A much better plan would be to start at maintenance and up your calories slowly (100-200 calories at a time), wait 3-4 weeks in between increases, and see how your body responds to each change.lucygoesrawr wrote: »
Started bulking at just 100 extra. Each time I failed a rep my husband convinced me to increase my calories because he thought I hadn't recovered properly, and this is what I ended up with. There were promises of ice cream.Why are you doing a 600-calorie daily surplus?
Is your maintenance really 1700? Did you determine that by observation or did you use a calculator?
What's your targeted rate of gain?
^^^all of this.
It's great that your hubby's giving you a hand and starting strength is a great programme IMO. Some of what you've gained should definitely be muscle if you've been working with a 600 surplus. I went too crazy, gaining quickly on my first bulk - I definitely got some shiny new muscle out of it but a bit too much fat.
Go with a more conservative surplus and a positive attitude to your lifts and your going to be fine. Happy bulking
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I've tried to explain the condition as best I can below. I'm sorry it's so long, and sorry about my own lack of knowledge about how it all works, it's based on what I've been told my professionals and other people with it...
I have Joint Hypermobility Syndrome. I have been diagnosed independently by a physiotherapist and an orthopedic surgeon when they were trying to figure out what was wrong with my hands/wrists. The condition means I'm basically too flexible, due to ligaments and such not being taut enough.
This has caused me several problems. Firstly, my wrists, hands and fingers were painful, went numb and tingly, just generally wouldn't work properly, for about a year. I had to wear braces most of the time to stop my wrists from going into positions they shouldn't (which could cause nerve problems), which apparantly caused all these issues. I also had an issue with a finger curling underneath the others which is basically permanant now.
A couple of years ago I had awful hip problems - they would grind, sort of roll around, and sieze up so much I couldn't move - it was very, very painful. I refused to see a doctor because I was scared they might recommend a hip replacement. These problems lasted about two years and gradually went away. After losing weight it started to happen again. Milder, but enough to scare me. I also have permanant pain in my left hip if pressure is applied to it, and it hurts all the time if I'm inactive for a few days. A new doctor told me it needed strengthening and would be fine.
I've had lower back pain for a few years now, and started to have upper back pain when walking after losing some weight. The doctor told me it was just because it moved too much and would stop when I gained more core strength.
My knees are too unstable to run fast and prone to injury. They wobble around and hurt afterwards, and my ankles aren't much better.
These problems are, from my understanding, a result of everything being able to move around too much, there's too much 'wear and tear', especially around joints. Some people with my condition are fine until my age (22) and suddenly, over the course of a few years, start having problems like these, and eventually have to use a wheelchair. It also seems to be quite common to have arthiritis by 30-40.
Once again, if I understand what people have tried to explain to me, muscle can sort of do the job the ligaments are meant to do, hold stuff together - but I don't have enough yet. My wrists, for instance, which have probably been the worst part of my body, used to be very, very weak and thin.
Strength training has completely cured my wrists and the back issues, but I still have other problems. Being overweight isn't good, and does make me self concious - however, not a single doctor or the physiotherapist or the orthopedic surgeon have mentioned it. They have all told me I need to get stronger and build muscle, though, and I am not going to let my body fall apart. And at the end of the day, if I have to put on a significant amount of fat as well to make sure of that, and eat at a moderate defecit for years (because I'm not going to lose muscle mass) to come - it's worth it. I'm not going to become disabled when I'm lucky enough to have the means to stop it.0 -
Is your maintenance really 1700? Did you determine that by observation or did you use a calculator?
What's your targeted rate of gain?
We worked it out based on rate of weight loss and calorie deficits. Though the calculators say about the same, just a little more.
I don't really have a target at the moment as to how much I want to put on. Happy for it to happen slowly though.
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Okay, that makes sense. One of my sisters has some problems with that, while the other one has arthritis.
I'm going to go ahead and make the uneducated guess that your condition is making your lifting harder as well. You can't expect to progress as much as someone without it. I'm also going to guess that gaining "significant amounts of fat" would be bad (and I'm going to put it out there that you can get stronger without gaining much actual muscle mass). I'd recommend a *slight* surplus, find a left at which you are gaining about a pound every 2 weeks, and a LOT of patience. It's possible that starting strength is not for you and that you'd do better with a program with slightly more reps, slower progression, and possibly NOT squats every day (I know squats every day just sucks for me). Have you worked with a physical therapist or anything? Someone who could recommended something?0 -
Yeah, work on getting strong and don't worry about being a little overweight. Everything to encourage your muscles to support your frame! Core strength will help those hips and your back.0
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OP - maybe you would have better success if you ate in a slight surplus - say 200 calories - over maintenance - and slowly recomped to a point where you could then cut and lose some fat ….0
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A small surplus (+300 calories) worked really well for me and have been gaining about 1.5-2 pounds a month since i started my bulk. TBH a few weeks or a month isn't really a great indicator of whether the bulk is working or not, especially when there's usually a water weight fluctuation in the first few weeks of upping calories. Hell, I've been bulking for almost 7 months and it's only been in the last month and a half to 2 months that I've seen a significant improvement in muscle. A bulking group I'm a part of on Facebook actually tells all new bulkers to not weigh themselves for the first month because it might not be an accurate reflection of your progress. There's also a definite mental component to bulking as well, it can mess with your mind to try and purposely put weight on, even if you logically know why you're doing it.
Also, everyone has bad lifting days. I know I do. Do you keep a log of your lifts to see any trends? I find it really helpful to do so. If the overall trend is strength improvement with some bad or meh days sprinkled in, then don't be so hard on yourself. Not everyday in the gym is going to be awesome, some will outright suck.
I think it's great that you're taking charge of your health and doing what you can to help yourself in the future. Best of luck to you whatever you decide to do.0 -
You may want to consider a short break. If you have been lifting nearly everyday for 4 months, your body might need a rest. I'm an endurance athlete so this may not apply. We typically have a down/light week periodically to let the body and mind recover, especially after an extended period of intense training.
After these breaks I always come back stronger.0 -
FitnessTrainer69 wrote: »FitnessTrainer69 wrote: »Eat below MX 250/500 cal. Only consume slow digesting carbs and lean protiens. Get plenty of rest and give it time. If you fail on a rep no biggy, as long as you keep good form with the ones youve completed. Only use a scale for weight but realize it fluctuates daily 1/5 lbs. Stay away from sugars ( soda, candy, ICE CREAM, ect ). I lost 80+ lbs and the best advice I can give is give it time and stay consistant.
You're a trainer?!
I miss read her post. I thought she was looking to lose fat. Yes I train military members. Ive only helped those who are looking to lose weight and their careers depend on my advice. Ive yet to fail What about you?
So you're a trainer, but only know how to help people lose weight?
What certifications/credentials do you hold?
Also, what sort of military personnel do you train, and what sort of training are you teaching?
Being prior military myself, I'm very curious to see.
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Thanks for filling in the gaps.
Now we have more details- personally I would dial back the bulk- you should be getting satisfactory muscle from eating at maintenance at this point. I'd dial it back down to a more comfortable calorie range and keep lifting.
I wouldn't worry about failing- it happens- you might be trying to take to big of jumps b/c you're lifting with your hubby- women's weight jumps up in smaller increments- I used to lift with a guy and we would jump up at his rate- and I got to my working/max range much more quickly and I couldn't jump up as fast in terms of solid working weights.
I'd also perk up about the failing. Failure comes from pushing- take it as a good sign that you are pushing your boundries- that's a REALLY good thing.
I wouldn't lift to failure EVER time you lift- don't be afraid to work more on your level than his. I know it's easy to get swept up - but don't be afraid to dial back.
Also- I call Bullocks on the no ice cream.
Ice cream is always an option.0 -
Just a quick question before I go cook some not-at-all-lean burgers and churn some delicious whisky ice cream (I'll get back to the replies later, very grateful for the support) - JoRocka - what sort of increments would you recommend? Do you think mine are too much currently? 0
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lucygoesrawr wrote: »Just a quick question before I go cook some not-at-all-lean burgers and churn some delicious whisky ice cream (I'll get back to the replies later, very grateful for the support) - JoRocka - what sort of increments would you recommend? Do you think mine are too much currently?
depends on the lifts...and what your reps are.
I don't think anyone can really answer that but you honestly. If you feel like you aren't succeeding at your sets of 5 with the jump you used- switch the plates out for a smaller incremental jump.
I mean really the closer you get to your one rep max- obviously the smaller your jump ups will be- but if you're working at say 155- and you slap on a set of 10's- and you can do you first set of five reps just fine- and then the second set suffers- and by the 3rd set you fail... perhaps- for the forth set drop back to 165.
There is no shame in deloading. constant failure every time you walk in can be bad for your brain (psychologically- as you can see/feel for yourself right now) and also- it's bad for your recover and your nervous system. It can easily stunt growth.0 -
BusyRaeNOTBusty wrote: »Okay, that makes sense. One of my sisters has some problems with that, while the other one has arthritis.
I'm going to go ahead and make the uneducated guess that your condition is making your lifting harder as well. You can't expect to progress as much as someone without it. I'm also going to guess that gaining "significant amounts of fat" would be bad (and I'm going to put it out there that you can get stronger without gaining much actual muscle mass). I'd recommend a *slight* surplus, find a left at which you are gaining about a pound every 2 weeks, and a LOT of patience. It's possible that starting strength is not for you and that you'd do better with a program with slightly more reps, slower progression, and possibly NOT squats every day (I know squats every day just sucks for me). Have you worked with a physical therapist or anything? Someone who could recommended something?
You're probably right - I was told that I won't recover as well as other people. Thought that bulking might help that, though - it has, to some degree, because I don't feel awful and exhausted all the time like before - but still.
There isn't really anyone like that I can ask about this. I've been told I'm basically doing the right sort of thing.
Squats every work out day could be too much, I suppose. But I love doing them
Something to think about...
I don't lift every day - it's three days a week. I've had to have a few breaks anyway - holidays and such - so I don't think that's it, but I appreciate the suggestion.You may want to consider a short break. If you have been lifting nearly everyday for 4 months, your body might need a rest.
I'll reduce calories to 2000 and see what happens with my weight.
JoRocka - Thanks for the advice. I'm increasing squats by 1kg a session - so perhaps .5kg would be better? That seems like such a tiny amount though, especially considering I'm not even lifting my body weight yet.
Well, I might deload to 32kg on Friday and work up from there again.
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First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!0
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First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
can you OD on chicken and vegetables?0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
can you OD on chicken and vegetables?
hahaha, I don't know but that sounds like a horrible way to die0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
just no0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.
There's always tuna 0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.
There's always tuna
talk about a case of mercury poisoning...0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.
There's always tuna
talk about a case of mercury poisoning...
Did you watch the BroScience Life video on how to eat chicken without wanting to kill yourself? The reference to tuna near the end was my favorite part...
ETA: But yeah, that could be dangerous.0 -
Possibly make your diary public? Be interested if you're getting enough protein. And, would this medical condition influence your ability to add muscle? Is your boyfriend knowledgeable enough to judge your technique? Bad technique can play hob with transferring what strength you have into moving the bar.
OTOH, failures during a set are just part of the game. Next time around, you try again. I assume SS has a deload phase if you have multiple failures at a given weight (I like Rip's books, but never tried one of his programs yet). No shame there -- everyone adds strength at different rate.0 -
Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.0 -
I second that recommendation. I've been doing this myself as the equipment I'm doing only allows for 10 lb increments.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat.
0 -
First off, throw out that stupid scale....Go to a gym and have a fitness professional measure you with Fat Calipers, You may actually be getting some gains but because you are overweight you can't see them. I'm doing Body Beast and I started the program at 220, too k my measurements and Fat Caliper test and I've allready lost -2% body fat, dropped some pounds, and slowly firming up. Some of your post does not make sense to me or the other posters. If you set your expectations too high you will surely disappoint yourself. Take small steps and gains as a step closer to where you want to be. There will be BIG differences when you measure with a scale, a tape measure or Fat Calipers. I have found those little calipers worth their weight in gold. You will also need to be eating "clean" healthy nutritious foods. With your health issues, speak with your doctor and if possible and Dietician to get you pointed in the right direction! Good luck on your journey!
no, OP won't need to do that...
clean eating has nothing to do with weight loss.
and good luck trying to bulk on chicken and vegetables ....
the amount she would have to eat while bulking makes me want to vomit
Every single time this subject comes up- all I can think of is the Brofessor-
"because you can't bulk on 10 boiled chickens and 10 buckets of quiona.
HA.
hahaha, such a good episode of that0 -
Just going to throw this out there as an option, since I don't think anyone else has mentioned it ...
Since your goal is strength and not necessarily increasing muscle mass, you don't actually have to bulk. You probably shouldn't if you're not happy with what are objectively speaking going to be minor changes after a month.
You could eat at maintenance and recomp, or eat at a slight deficit and continue to lift. You should still be increasing strength even in a cut since you're new, and are not already lean.
Another thing to consider - it might be easier for you both physically and psychologically to alternate adding reps and adding weight rather than just adding weight every time. It's a slower workload increase, and personally I found it to be reassuring that at the same time I increased the weight, I decreased reps. Made me more confident I could handle the increase, you know?
You'd follow the basic SS template, start with 5 reps per set, then at the next session do 6 reps, next session 7 reps, next session 8 reps, next session 9 reps, next session back to 5 reps and increase weight. Repeat. There's undoubtedly a formalized plan out there that does this, but I don't know it. The routine I followed that used a similar periodization scheme was AllPro's Beginner, but the lifts were a bit different and the rep range was 8-12 ...
Another thought - anyone else think it might be a good idea for OP to do very slow, controlled lifts with a bit less weight? I'm thinking of making all of those stabilizer muscles really work hard, since it sounds like that's what she really needs to help with the hypermobility.
^^All of this!
Adding reps is what I do (on some exercises, but not all) and for what it's worth, I really enjoy it. When I get to the higher reps, I do a day of very slow (especially on the negative) sets, before I move on to higher weight/lower rep next workout.
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OP, I recommend you read this: http://bretcontreras.com/to-bulk-and-cut-or-not/ in regards to bulking and cutting.0
This discussion has been closed.
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