Bulking but slow strength gains
jamesmorin59
Posts: 37 Member
okay so it's only been a month of my bulk cycle, I didn't weigh myself at the start but at the moment I am
5'9"
166.8lbs
3240cals @ 50c 30f 20p
I'm lifting 4x a week
Sometimes a 5th cardio day
Just my main lifts
I have increased my squat from
85kg-102.5 for 6 reps 4 sets
Deadlift from 80ishkg to 105 for 6 reps
120 for 2 reps
Bench is from 60 - 75kg for 8 reps
So some gains are from not pushing myself hard enough before bulk
My bench is struggling , I have an old bicep tendon injury so I don't mind taking it slow
I'm going up by 2.5kg weekly for now, is that too little?
My average lifting day is in pic below
My rest days are 200 ish calories less
So yeah, how does what I'm doing sound to you guys?
I can always just wait and see but you guys know your stuff
Cheers
5'9"
166.8lbs
3240cals @ 50c 30f 20p
I'm lifting 4x a week
Sometimes a 5th cardio day
Just my main lifts
I have increased my squat from
85kg-102.5 for 6 reps 4 sets
Deadlift from 80ishkg to 105 for 6 reps
120 for 2 reps
Bench is from 60 - 75kg for 8 reps
So some gains are from not pushing myself hard enough before bulk
My bench is struggling , I have an old bicep tendon injury so I don't mind taking it slow
I'm going up by 2.5kg weekly for now, is that too little?
My average lifting day is in pic below
My rest days are 200 ish calories less
So yeah, how does what I'm doing sound to you guys?
I can always just wait and see but you guys know your stuff
Cheers
0
Replies
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Have you been taking measurements?
In all honesty, I would be more concerned with muscle gain than strength gain, as you can make strength gains even when in a deficit.
remember, strength gains do not equal muscle gains.
Also, first month is usually trial and error as you get your calories right and make sure you are gaining at correct rate.
I would say you are doing fine as your lifts are going up….
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Thanks @ndj1979 , no I haven't been taking measurements but it makes sense to do so, I will start measuring asap,
So with your advise in mind, I was thinking of starting a 5x5 routine when it was time to mix things up,
Is there a better routine to go on?
At the moment I am mostly aiming for 8-10 rep with the exception of deadlift and squat which is at 6-8reps?0 -
jamesmorin59 wrote: »Thanks @ndj1979 , no I haven't been taking measurements but it makes sense to do so, I will start measuring asap,
So with your advise in mind, I was thinking of starting a 5x5 routine when it was time to mix things up,
Is there a better routine to go on?
At the moment I am mostly aiming for 8-10 rep with the exception of deadlift and squat which is at 6-8reps?
no problem …
Are you new to lifting?
If you are not on a structured program then I would highly recommend something structured like strong lifts, starting strength, all pro beginner…if you are not new to lifting you could run a more intermediate program …just depends on your experience level ...0 -
What is your lifting routine. You are talking 6+ reps in your first post. That is not where you will gain strength. You will gain the most strength in the range of 1-3.
Like @ndj1979 said, start with a beginner lifting program, like Starting Strength, until you can get your lifts up to intermediate numbers, or at least high novice.
Start reading. A lot.0 -
jamesmorin59 wrote: »Thanks @ndj1979 , no I haven't been taking measurements but it makes sense to do so, I will start measuring asap,
So with your advise in mind, I was thinking of starting a 5x5 routine when it was time to mix things up,
Is there a better routine to go on?
At the moment I am mostly aiming for 8-10 rep with the exception of deadlift and squat which is at 6-8reps?
no problem …
Are you new to lifting?
If you are not on a structured program then I would highly recommend something structured like strong lifts, starting strength, all pro beginner…if you are not new to lifting you could run a more intermediate program …just depends on your experience level ...
No I'm not on any structured routine apart from simply.....
Chest/bi -tuesday back/tris/calves - Wednesday
Shoulders/core - Friday , legs - Sunday
I'm fairly new to lifting , I had a few years experience about 5 years ago so I guess I'm back where I started,
Starting strength it is then
@ Horrorfox thanks also, I'm at the end of the scale where I read too much and get lost in the bro science from time to time,
But that's why I'm posting here,0 -
Sounds like quite a bit of carbs I would add more protein less carbs. You have to feed your muscles. Whenever I bulk I eat more red meat rather then chicken. When I lean out I switch to chicken or turkey.0
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Sounds like quite a bit of carbs I would add more protein less carbs. You have to feed your muscles. Whenever I bulk I eat more red meat rather then chicken. When I lean out I switch to chicken or turkey.
ummm, you do realize that carbs are more important than protein when bulking right? I think you are confusing this with cutting, where protein would be more important to preserve existing mass.0 -
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Sounds like quite a bit of carbs I would add more protein less carbs. You have to feed your muscles. Whenever I bulk I eat more red meat rather then chicken. When I lean out I switch to chicken or turkey.
Nope......... doesn't work like that.........
(why do I have a feeling that isn't him in his avatar????)0 -
jamesmorin59 wrote: »jamesmorin59 wrote: »Thanks @ndj1979 , no I haven't been taking measurements but it makes sense to do so, I will start measuring asap,
So with your advise in mind, I was thinking of starting a 5x5 routine when it was time to mix things up,
Is there a better routine to go on?
At the moment I am mostly aiming for 8-10 rep with the exception of deadlift and squat which is at 6-8reps?
no problem …
Are you new to lifting?
If you are not on a structured program then I would highly recommend something structured like strong lifts, starting strength, all pro beginner…if you are not new to lifting you could run a more intermediate program …just depends on your experience level ...
No I'm not on any structured routine apart from simply.....
Chest/bi -tuesday back/tris/calves - Wednesday
Shoulders/core - Friday , legs - Sunday
I'm fairly new to lifting , I had a few years experience about 5 years ago so I guess I'm back where I started,
Starting strength it is then
@ Horrorfox thanks also, I'm at the end of the scale where I read too much and get lost in the bro science from time to time,
But that's why I'm posting here,
5x5 programs are the happy medium for hypertrophy/strength gains. Also, 2.5kg/week ends up being 130kg over the course of a years training......while it seems slow now that is a ton of progress and not realistic to maintain that progression. You will notice the 5x5 program run its course and need to change programs in order to keep progressing.0 -
Thanks for your replies,
I will go on 5x5 for now as its straight forward , gives me some time to work something else out for when needed,
However from what I've read online I was expecting advise to go towards something like the German volume training or something near the 10 rep range as I read a lot that's optimal for muscle growth?
Obviously like most I want to get stronger as well as bigger
Yet I also want to make the most of my surplus calories0 -
Forget getting bigger. Focus on getting stronger, and then you can think about looking bigger. Don't be one of those body builders that can't lift for *kitten*. Besides, as a newbie, you'll grow regardless.0
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Forget getting bigger. Focus on getting stronger, and then you can think about looking bigger. Don't be one of those body builders that can't lift for *kitten*. Besides, as a newbie, you'll grow regardless.
You do realize a lot of body builders were and are strong as F**K?
You do also realize that a bigger muscle allows for greater strength? (in theory)
Sticking to a 5x5 will give you a happy medium. Going on the lower end of the 8-12 rep hypertrophy range will allow you to grow the most while still gaining some strength. It more than likely will not be as quickly as someone following a 5x5 program. At the end of the day OVERALL VOLUME & FREQUENCY will dictate your muscle growth.
As a natural, there continues to be more evidence showing that a full body routine three times per week will yield you the best results when it comes to building size and strength. In order to get the amount of volume you will need to grow on a full body routine you will spend 60-90 mins in the gym three days/week.
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jamesmorin59 wrote: »Thanks for your replies,
I will go on 5x5 for now as its straight forward , gives me some time to work something else out for when needed,
However from what I've read online I was expecting advise to go towards something like the German volume training or something near the 10 rep range as I read a lot that's optimal for muscle growth?
Obviously like most I want to get stronger as well as bigger
Yet I also want to make the most of my surplus calories
You can do both at the same time but if you want to make the "MOST" of your calories you can't have both.......just sayin.... Pick one and stick to it throughout your bulk.0 -
0
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@jmule24 I said don't be one of those bodybuilders who can't lift. I didn't say all bodybuilders can't lift heavy.
I gave a beginner advice that he needs to lift for strength before he changes it up to hypertrophy. 5x5 or 3x5 is fine for a 8-12 months. Let him get his lifts to acceptable numbers, then he can change it up and start looking fine as *kitten* with some hypertrophy, if he wants to.
You gotta build that foundation.
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Protein looks good, carbs look good. Lower your fat. Keep it in 50-75 range.0
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@jmule24 I said don't be one of those bodybuilders who can't lift. I didn't say all bodybuilders can't lift heavy.
I gave a beginner advice that he needs to lift for strength before he changes it up to hypertrophy. 5x5 or 3x5 is fine for a 8-12 months. Let him get his lifts to acceptable numbers, then he can change it up and start looking fine as *kitten* with some hypertrophy, if he wants to.
You gotta build that foundation.
If he wants to focus on building muscle he can still do that as a beginner. I love 5x5 programs but they aren't for everyone. Based on his goal he should follow a hypertrophy specific program with built in linear progression. He will still build a solid "base" going this route also.0 -
dubrovin1012 wrote: »Protein looks good, carbs look good. Lower your fat. Keep it in 50-75 range.
Why?0 -
Lots of good advice on this thread. Honestly though, don't try to force yourself to lift heavier too soon or you risk injury. You have to take into account that as you age, you definitely do not recover as quickly as someone whose 18-21 and building strength would also take a little longer. Make sure your getting enough sleep at night 6-8 hours.0
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jamesmorin59 wrote: »jamesmorin59 wrote: »Thanks @ndj1979 , no I haven't been taking measurements but it makes sense to do so, I will start measuring asap,
So with your advise in mind, I was thinking of starting a 5x5 routine when it was time to mix things up,
Is there a better routine to go on?
At the moment I am mostly aiming for 8-10 rep with the exception of deadlift and squat which is at 6-8reps?
no problem …
Are you new to lifting?
If you are not on a structured program then I would highly recommend something structured like strong lifts, starting strength, all pro beginner…if you are not new to lifting you could run a more intermediate program …just depends on your experience level ...
No I'm not on any structured routine apart from simply.....
Chest/bi -tuesday back/tris/calves - Wednesday
Shoulders/core - Friday , legs - Sunday
I'm fairly new to lifting , I had a few years experience about 5 years ago so I guess I'm back where I started,
Starting strength it is then
@ Horrorfox thanks also, I'm at the end of the scale where I read too much and get lost in the bro science from time to time,
But that's why I'm posting here,
Just plugging in another vote for Starting Strength. I used to be on a "bro split" routine that I just made up and my results were not good. I floundered around for about 6 months and made marginal progress.
Full body workouts are the way to go. If you study anything from pre 1960's bodybuilders, before steroid use was prevalent, these guys all trained full body, every other day, just like Starting Strength (and Stronglifts, and a number of other reputable programs) do. The body split routine is a product of modern bodybuilders touting their workout routines, but failing to mention the part where they have "assistance" that keeps their body's protein synthesis rate spiked for days after hitting a muscle. A normal person looses this spike in less than 48 hours. Splits are great when you are on gear. Not so much if you are like everybody else.0 -
So 2 weeks on and I've been working to this routine......
I have been doing only the three main lifts @ 5x5 , lifts going up every session but was wondering what people thought about the extra exercises I was thinking to add in for a little hypertrophy
Will this be ok or possible overkill,
*-Day1 - workout A 5x5-*
SQUAT
Bench
Bent over Row
3sets x 8-10reps of.....
Dips forward tilt. #.or.# skull crushers
Chin ups hammer grip. #.or.# palms away grip
Chest flys. #.or.# db press
*-Day 2 - workout B 5x5-*
Squat
Overhead press
Deadlift 1 set x 5 reps
3sets x 8-10reps of....
Face pulls #.or.# y raise Bb/db
Pull ups wide grip. #.or.# pull downs
Rear delt raises #.or.# side delt raises
REPEAT
I have been eating well, 95% clean , no cheat days just a cheat meal once a week but I always stick to my macros0 -
You can start adding in more exercises maybe 5-6 weeks after you've stuck to the main lifts. Even though you're doing 5x5, you can still follow this method.
https://blackironbeast.com/starting-strength0 -
I would say Protein is way too high. 1g per lb of lean body mass is all that is necessary, anything else won't really do much else for you except taking away from some of the flexibility of having more carbs to play around with. Even if you wanted to go with a max of a gram per lb of total mass the protein is still too high0
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You put on 2.5 kg per week? That`s such a dirty bulk, you will get fat fast0
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Thanks again palYou can start adding in more exercises maybe 5-6 weeks after you've stuck to the main lifts. Even though you're doing 5x5, you can still follow this method.
https://blackironbeast.com/starting-strength
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michaelmixer wrote: »I would say Protein is way too high. 1g per lb of lean body mass is all that is necessary, anything else won't really do much else for you except taking away from some of the flexibility of having more carbs to play around with. Even if you wanted to go with a max of a gram per lb of total mass the protein is still too high
My goal set grams are too high or the fact that I went over on that day?
I now weigh 170lbs
My lifts up 2.5kg weekly,You put on 2.5 kg per week? That`s such a dirty bulk, you will get fat fast
And I've put on 5lbs in 4 weeks
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