Reasonable Noticeable Gains: Part II

MisterDubs303

This is a continuation of http://www.myfitnesspal.com/topics/show/400854-reasonable-noticeable-gains
started a couple of months ago in the MFP Body Building group.

I posed a question wondering how long it would take a beginner to see noticeable gains in definition, etc. from weight training. My intent was to train till the end of the year and then change my routine, which is where I’m at now. For seven weeks in November and December, I started a strength training regimen based on a four day isolation split doing 3-4 supersets for each entire routine. I made sure that consecutive days did not work the same muscle groups, and only did each routine once per week.

I have to say that I am actually amazed that I can feel and see a difference all around, even in that short amount of time. Very exciting. It’s my understanding, now, that gains come quickly at first and taper off. That’s OK. Here’s a link that shows what I was doing:
https://skydrive.live.com/redir.aspx?cid=af5c4c04511482a6&resid=AF5C4C04511482A6!293&parid=AF5C4C04511482A6!285
You will probably have to click “Download” in the upper right part of the screen to make it work.

Anyway, so my new questions have to do with the fact that I see a lot of support for compounds and programs like New Rules of Lifting (NROL), Stronglift 5x5, etc. and a lot of disdain for isolation. I get it, but I’m wondering if the gains I’m seeing are just because I’m new, or if my plan was decent. I’ve got to say, I liked my workouts and plan.

I’ve taken a month off of lifting and just started the NROL Break-in workouts yesterday.
I guess I’m not totally convinced that NROL will be any better, but that’s where I’m headed, unless I can get some better feedback.
+ What do y’all think of NROL?
+ What has your experience been with NROL in terms of physical transformation?
+++ Are there different programs/approaches that you recommend I consider instead?
+ I have dropped about 100 pounds so far, mostly through light cardio (walking, 15° treadmill) and diet, but really want to build reasonable muscle mass and strength. I still want to drop about 40 pounds of body fat. For a person trying to lose weight (fat) but ultimately wants to gain muscle, at what point (bf %) would you recommend focusing on bulking and let the strength training take care of the rest of the excess fat by itself?

5’8” SW 310.6 CW 208 anticipated pre-bulking GW 170?

Thanks for your input!

chrisdavey

I haven't read NROL but from what I hear it's all based on the big compounds so it can't be too bad a program & a lot of people seem to like it.

To compare differing programs is just not going to be possible unfortunately as you're training improves over time. And what's done is done anyway :P

For full body programs I like in order of preference PTC Beginners program (below), Starting strength, stronglifts.

They are similar but different I guess you'd say. You can't really go wrong with any of them. Just keep adding that weight

In regards to you're question re bulking: it is always going to be subjective but coincidentally I'm the same height as you. I lost a lot of weight & got down to 67kg (148lbs) & was way too skinny. Slowly got to 72kg & then started lifting. 2 years later I'm 79kg (174lbs) at less than 10%BF still. But the thing is bulking & cutting isn't overly different in the training you're doing it's just the amount of food. If you are in a deficit then it is going to be hard to keep on adding weight to the bar (which is why some days at maintenance or higher can help, also psychologically). So I wouldn't put a scale number on it at all. At some stage when you are happy with how lean you are then it's time to add the cals. (In saying that, whose ever happy with how lean they are ) So look at it realistically is what I'm saying & don't try and cut & cut & cut forever.

Hope that helps
Chris

p.s GREAT work on the weight loss so far!

Rayman79

I have read NROL and the basics of the program seem to correlate very well with the current line of thinking with regard to weightloss, and that training for strength (not specific hypertophy or isolation training) is the best for overall physical health and functioning.

Similarly to SL 5X5, the focus is on building functional strength that supports you and is applicable to real life, not spending 20 hrs a week in the gym building a muscle the size of a thumbnail.

I can't say for sure whether it works or not though, I am cutting cals to lose weight so despite the fact that I still lift regularly I'm no longer seeing any gains. I have about another 20lbs of fat to use before I go to maintenance and hit the weights harder.

I would certainly recommend having a look at the fat loss training program they have in the book. It's not anything special but it focuses on muscle confusion (ie supersets with random muscle groups) and compound lifts like squats (king!), bench press, lunges, lat pull down, overhead press etc.