Feedback on my bulk?? [pics]
dillmilk
Posts: 88 Member
I'm new to this so I would appreciate some feedback and criticism. Should I gain 30 more pounds before I cut or am I reaching my limit??? I'm 6'5 180 lbs at the moment. My goal was to reach 210 and cut to 190. The flex photo is pretty *kitten* but obviously I'm sucking in my gut. Any advice/criticism is appreciated!
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You've definitely added some thickness. It looks as though your body fat is to the point where nutrient partitioning is less than ideal. That means your body is going to be adding a higher percentage of fat rather than lean mass, even with an identical surplus as the beginning.
You may want to consider recomposition at this point. It's likely going to take just as long as bulk and cut cycles, but I'm not sure you really want to add more body fat than you currently have.2 -
Is body recomposition eating at a surplus on training days and eating at deficit on rest days? Why would I do this over a traditional cut? I'm just curious. Would it be to see good results without losing too much weight?0
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You've added good size. You can probably just go into a mini cut phase, get to a certain leanness, and continue the bulk. Otherwise it'll be a long cut if you keep bulking now and it could get demotivating1
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dylan_mazur wrote: »Is body recomposition eating at a surplus on training days and eating at deficit on rest days? Why would I do this over a traditional cut? I'm just curious. Would it be to see good results without losing too much weight?
Recomposition is basically eating at maintenance. This could be a surplus on lifting days and a deficit on rest days, but eating at maintenance every day works too.
During a cut you are going to lose some lean mass. During recomposition you'll keep the lean mass, add more, plus drop fat while not really gaining or losing weight. Based on the pictures you're new enough to lifting that you'll still be adding muscle fairly easy. Take advantage of the newbie gains by working towards recomposition.
If you add 30 more pounds you'll end up fat, even if you only gain 3 pounds per month.4 -
what does your lifting routine look like?1
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Do you do that once per week? Even if you do it twice that's not much volume for each body part. You may want to consider a 3-4 day per week hypertrophy routine.1
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I think the routine is fine on an AxBxAxxBxAxB over two weeks.0
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Yeah, I do ababab (three workouts a week). It's hard for me to find more time than that. I also do three sets where my routine says to only do one.0
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Okay so I was having a similar problem. You've got to really decide this one. Now are you happy with your current size or could you be bigger? If so continue bulking, BUT and I keep telling people this, gain weight SLOWLY, do NOT rush it. I know some of us are impatient as was I at one point too, but I learned the hard way that by rushing weight gain you end up accumulating more fat than muscle. You also need to monitor your body fat % because that's major if you want a good physique. At bulking I recommend that a male stay under 17% and at cutting you really want to reach 10% or lower if you're crazy enough. So it's good you gained weight, but if you're over 20% bf as a male, you've got to cut some weight and get that bf lower and THEN bulk again. It's all trial and error my friend. At one point I was 150 and I had no idea what my bf was at the time, over time I ended up gaining weight up to 175 lbs, I looked sort of fat, but not super fat where it was gross or anything. I then cut this summer all the way back down to 150 and I was just at around 10%. I can tell you that with the SAME WEIGHT I looked WAY more muscular and BIGGER, yes BIGGER with the same weight because of body fat %. Does that make sense?2
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You've added good size. You can probably just go into a mini cut phase, get to a certain leanness, and continue the bulk. Otherwise it'll be a long cut if you keep bulking now and it could get demotivating
I completely agree with the part about lengthy bulking getting demotivating. I sort of declared a summer of fun eating and unintentionally bulked. I have no problem staying motivated to stick with my lifting program, but I can't get my head back on straight with food because I feel discouraged by the bit of chub I have gained.
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Thanks for your in-depth post Seth! I would like to be between 10-14% bf. Looking at my pictures I'm probably in the 20-25%'range right now. I would like to be bigger (210) but I don't want to be fat. I guess I should cut and then bulk again (slower this time). Any idea how much I should cut and how big my defecit should be? Also is there a calculator for figuring out bf% or do I have to buy calipers?0
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It's bad timing for a cut .. Thanksgiving, Halloween and Christmas are right around the corner. Maybe I should put off the cut for three more months and in the meantime try body recomp to see if it works?0
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That workout program looks like it is lacking significantly. There is not enough volume IMO. Especially when bulking, you want to take advantage of that. Especially if you've just been performing that in your bulking phase, it's time to change things up.0
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pinggolfer96 wrote: »That workout program looks like it is lacking significantly. There is not enough volume IMO. Especially when bulking, you want to take advantage of that. Especially if you've just been performing that in your bulking phase, it's time to change things up.
I agree completely! Not nearly enough volume even if he's repeating it.0 -
Your routine needs a lot of adjustments-1
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I think the routine is fine for his level of development.
It will allow him to build strength in the compound lifts at each workout.
When the novice linear gains dry up, he can move to a weekly progression and add volume then.1 -
dylan_mazur wrote: »
The only way to know if the routine is "lacking" is to determine your ORM one rep max is, then use 60-80 percent of that. Retesting based on how easy it gets, and at least once a month, then increase sets, rep ranges or total weight.
Example: I can do 3-5 sets of 8-12 reps of 150 on bench and not get a decent workout. Or I could do 200 on bench 2-4 sets 6-8 reps and get a super workout. People overlook intensity all the time.
I think the volume is there. Although, I do question your leg workouts. Calf raises to me seem pointless, I advise you to do some leg presses or lunges instead. Either way, the leg muscle groups are harder to train and they usually require more reps and sets, but if you're having DOMS, that last 48 hours or more you might want to lower the volume or weight, and if you're not feeling any soreness or tenderness, very slightly raise the weight or volume. No one is going to tell you the exact set/rep range/weight to use without knowing a lot more information.0 -
dylan_mazur wrote: »
The only way to know if the routine is "lacking" is to determine your ORM one rep max is, then use 60-80 percent of that. Retesting based on how easy it gets, and at least once a month, then increase sets, rep ranges or total weight.
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No one is going to tell you the exact set/rep range/weight to use without knowing a lot more information.
Exactly. So where are people getting their conclusions that my routine is "lacking" and needs more "volume"? If it needs adjustments then what does it need? More sets? More reps? More exercises? More days a week? Why? I use the appropriate amount of weight necessary to reach failure by the end of the designated sets and increase the weight semi-weekly.
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dylan_mazur wrote: »dylan_mazur wrote: »
The only way to know if the routine is "lacking" is to determine your ORM one rep max is, then use 60-80 percent of that. Retesting based on how easy it gets, and at least once a month, then increase sets, rep ranges or total weight.
...
No one is going to tell you the exact set/rep range/weight to use without knowing a lot more information.
Exactly. So where are people getting their conclusions that my routine is "lacking" and needs more "volume"? If it needs adjustments then what does it need? More sets? More reps? More exercises? More days a week? Why? I use the appropriate amount of weight necessary to reach failure by the end of the designated sets and increase the weight semi-weekly.
Volume just means more reps basically and whether those additional reps come from more sets or more exercises, either it way it all adds up. I personally found that combining high volume which to me is less weight with more reps combined with a strength type of lifting (lower reps, but heavier load/weight). Either way you're always going to or close to failure in each set except your warm up sets. I've personally found that this helps me gain both strength and size as opposed to just one out of the two. Obviously at some point no matter how you lift as long as you put 100% intensity and go fairly often and keep progressing in your reps and load, you'll increase size and strength, but I found that training both ways helps maximize those results. Also creatine and a good pre work out helps too lol. Don't forget working out is only a little bit of the whole picture, water intake, diet, and sleep are MAJOR!!! Sleep is especially overlooked, it helps a lot when you get more sleep!3 -
Should I go heavy with more sets and less reps for the compound exercises and stick to lighter weights and more reps for the accessories?0
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The exercises look good, but one set is probably not going to do it unless you know exactly what your max is. To get more volume in my workouts I do 4 sets + a burnout with full rest in between...so 10 reps, 8 reps, 6 reps, 15 reps + Burnout. The 10 Rep set is the warm up/weight test, 8rep and 6rep are higher weight/max, 15 rep is lower weight and burnout might be half of what I was lifting or even body weight exercise - just to totally burn out the muscle. Not sure if that would work for you, but it's a way to get higher volume with your current exercises1
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dylan_mazur wrote: »Should I go heavy with more sets and less reps for the compound exercises and stick to lighter weights and more reps for the accessories?
You can do that, that's not a bad idea. A rep range of 3-8 is very widely used. With compound exercises it is always better to go heavier since you can move more weight as these are multi joint multi muscle movements. For example I'm not going to do a 3-4 rep set of lateral deltoid raises, won't even get the weight up with that rep scheme, right? So for an isolation exercise I'm going to pump it out and do 10-12 reps x 4 sets until my lateral deltoid feels like it's going to fall off lol, but for exercises like deadlifts, bench, and military press you can do a solid heavy weight (without comprising form of course) for a decent amount of reps. But you have to feel it out and see where you're at. If you're a beginner I would only do compound exercises for now, no need to isolate in the early stages of lifting and growing you need to build that structure and the compound exercises will do that, they cover majority of key muscles. Make sure you do Squats or Leg press (some will argue, but I like Leg press), Dead lifts, Military Shoulder Press or Barbell Shoulder press, Bench press, and Rows. I would also include weighted Dips, weighted Pull ups, and Lat pull downs.3 -
The exercises look good, but one set is probably not going to do it unless you know exactly what your max is. To get more volume in my workouts I do 4 sets + a burnout with full rest in between...so 10 reps, 8 reps, 6 reps, 15 reps + Burnout. The 10 Rep set is the warm up/weight test, 8rep and 6rep are higher weight/max, 15 rep is lower weight and burnout might be half of what I was lifting or even body weight exercise - just to totally burn out the muscle. Not sure if that would work for you, but it's a way to get higher volume with your current exercises
I mentioned in one of my posts that that I do 3 sets for all my exercises, even the ones that say 1 set. I guess a lot of people didn't read that post.dylan_mazur wrote: »Should I go heavy with more sets and less reps for the compound exercises and stick to lighter weights and more reps for the accessories?
You can do that, that's not a bad idea. A rep range of 3-8 is very widely used. With compound exercises it is always better to go heavier since you can move more weight as these are multi joint multi muscle movements. For example I'm not going to do a 3-4 rep set of lateral deltoid raises, won't even get the weight up with that rep scheme, right? So for an isolation exercise I'm going to pump it out and do 10-12 reps x 4 sets until my lateral deltoid feels like it's going to fall off lol, but for exercises like deadlifts, bench, and military press you can do a solid heavy weight (without comprising form of course) for a decent amount of reps. But you have to feel it out and see where you're at. If you're a beginner I would only do compound exercises for now, no need to isolate in the early stages of lifting and growing you need to build that structure and the compound exercises will do that, they cover majority of key muscles. Make sure you do Squats or Leg press (some will argue, but I like Leg press), Dead lifts, Military Shoulder Press or Barbell Shoulder press, Bench press, and Rows. I would also include weighted Dips, weighted Pull ups, and Lat pull downs.
Thanks man! Your replies have been super helpful and informative. I will go heavier on the compounds and try to squeeze more sets out of my exercises. I prefer leg press as well.
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dylan_mazur wrote: »The exercises look good, but one set is probably not going to do it unless you know exactly what your max is. To get more volume in my workouts I do 4 sets + a burnout with full rest in between...so 10 reps, 8 reps, 6 reps, 15 reps + Burnout. The 10 Rep set is the warm up/weight test, 8rep and 6rep are higher weight/max, 15 rep is lower weight and burnout might be half of what I was lifting or even body weight exercise - just to totally burn out the muscle. Not sure if that would work for you, but it's a way to get higher volume with your current exercises
I mentioned in one of my posts that that I do 3 sets for all my exercises, even the ones that say 1 set. I guess a lot of people didn't read that post.dylan_mazur wrote: »Should I go heavy with more sets and less reps for the compound exercises and stick to lighter weights and more reps for the accessories?
You can do that, that's not a bad idea. A rep range of 3-8 is very widely used. With compound exercises it is always better to go heavier since you can move more weight as these are multi joint multi muscle movements. For example I'm not going to do a 3-4 rep set of lateral deltoid raises, won't even get the weight up with that rep scheme, right? So for an isolation exercise I'm going to pump it out and do 10-12 reps x 4 sets until my lateral deltoid feels like it's going to fall off lol, but for exercises like deadlifts, bench, and military press you can do a solid heavy weight (without comprising form of course) for a decent amount of reps. But you have to feel it out and see where you're at. If you're a beginner I would only do compound exercises for now, no need to isolate in the early stages of lifting and growing you need to build that structure and the compound exercises will do that, they cover majority of key muscles. Make sure you do Squats or Leg press (some will argue, but I like Leg press), Dead lifts, Military Shoulder Press or Barbell Shoulder press, Bench press, and Rows. I would also include weighted Dips, weighted Pull ups, and Lat pull downs.
Thanks man! Your replies have been super helpful and informative. I will go heavier on the compounds and try to squeeze more sets out of my exercises. I prefer leg press as well.
No problem glad I can help! And yes you bring up a good point about the squeeze, that mind muscle connection is really important when it comes to form, I've noticed as I became more in tune with the way I lifted weights, it actually yielded better results in muscular development, I thought it was all bunch of crap but in actuality it does make a difference. Good luck and let me know how it goes! It all takes time so you have to be patient, but over time with consistency and hard work you'll absolutely see results!0 -
You do have some muscle so I would highly recommend cutting down till you're lean (around 10%). At this point you can truly assess how your body looks and what you need to improve on.
Don't forget: everyone has less muscle and is fatter than they predict!2 -
OP - at what body fat percent were you when you started your bulk? I think you need to cut down to sub 15% body fat and then re-assess from that point.1
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