Question on adding another lift day

jbmackey5
jbmackey5 Posts: 42 Member
edited November 2024 in Fitness and Exercise
Hey guys

Bulking right now at 5'10- 157. Goal is 175-180

Currently lifting M, W, F and running intervals Tuesday Thursday and Saturday for cardio

I've hit a stall with strength and size so I was curious about swapping out my Thursday cardio for a duplicate lift from Monday and just rotating the regions I hit twice in one week

Question is- if I do away with the 3rd cardio day and sub it with a 4th lifting day, do you think I will gain more body fat because I'm doing away with that cardio? Sorry if it sounds stupid but I use to run 6 days a week and I'm scared to get too flabby


I started the bulk in August and have gained 7 lbs from 150 starting point and 1.8% body fat from 7.5 to 9.3%

Thanks in advance

Replies

  • rybo
    rybo Posts: 5,424 Member
    It's impossible to answer because we don't know what you are doing on your lifting days currently. If you've stalled gaining weight, eat more.
  • sardelsa
    sardelsa Posts: 9,812 Member
    What is your program look like?
    Also, cardio has nothing to do with preventing fat gain.. it ultimately comes down to your cals, ie. the size of your surplus. So if cutting that cardio sessions puts you into too high surplus then just cut the cals down a little. But you should be fine since you say you hit a stall.. are you still gaining?
  • Cylphin60
    Cylphin60 Posts: 863 Member
    I'm just guessing you're doing all strength, like 5x5. If you've been going steady since August with no breaks, try a deload week. I know there's varying opinions on their effectiveness, but it worked wonders for me.
  • jbmackey5
    jbmackey5 Posts: 42 Member
    I'm doing big compound exercises. I trimmed down to almost no muscle so trying to build quickly to match my wide frame.

    Monday- pulls and carries- back/lats

    Wednesday- legs/squats/deads

    Friday- Pushs- chest, etc


    I would rotate but basically add another Pull and carry on Thursday to match Monday.


    FYI yes I've hit a stall. Not gaining as much size as I want lately. Upped calories by 100 to 3100 so we will see how it goes. Really scared I'll get too fat but keep telling myself I've only gone from 7.5 to 9.3% BF in 5 months.

    Also my cardio sessions are intense. 50-55 minutes of intervals. Treadmill 4/5 minutes straight at 8.5 with incline with walk in between, etc. 9.1 sprints for 60 seconds with minute rest
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Depends on your lifting program. Some work well with 4 days, others not so much.

    Generally, I'd say that if you've stalled in gains and strength then you're suffering from one or both of these:
    • Not enough food
    • Not enough rest

    (although I would also say that "too much lifting" or more precisely "too much of the same type of lifting" may, in certain/rare circumstances also be an issue)

    On that basis, you can see that swapping stuff around or replacing cardio with another lifting day is unlikely to fix the problem until you've got the above two points nailed.

    It's also worth noting that people always put on some fat when bulking - it's the nature of the game. If that bothers you (and I wouldn't blame you: I hate it) then consider running a recomposition rather than a bulk (but even then the above two points still stand - given the correct stimulus you still need enough food and enough rest to progress).
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    edited February 2017
    Looking at your strength training I'd say you could add in another squat/DL day and have one focused on strength (lower reps higher weight) and the other on volume. But having said that, you could just take all the planning and guesswork out of it and pick an established, off the shelf program which will contain all the details of sets, reps, weights and progressions:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

    From your cardio days I'm guessing that you're not a "runner who lifts a bit" but rather someone who is interested in body composition rather than a specific sporting/physical goal? That begin the case, I would consider reducing number of cardio/hiit sessions and giving yourself an extra rest day (or two).

    Finally, at 36 you're not a geriatric but at the same time you're not a testosterone fueled 18 year old who just has to look at barbell to pack on pounds of muscle. At your age (I'm older and this applies even more to me) you need to train smart to maximise your improvements for the effort you're putting in and minimise the risk of injuries - and that means eating and resting.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    jbmackey5 wrote: »
    I'm doing big compound exercises. I trimmed down to almost no muscle so trying to build quickly to match my wide frame.

    Monday- pulls and carries- back/lats

    Wednesday- legs/squats/deads

    Friday- Pushs- chest, etc


    I would rotate but basically add another Pull and carry on Thursday to match Monday.


    FYI yes I've hit a stall. Not gaining as much size as I want lately. Upped calories by 100 to 3100 so we will see how it goes. Really scared I'll get too fat but keep telling myself I've only gone from 7.5 to 9.3% BF in 5 months.

    Also my cardio sessions are intense. 50-55 minutes of intervals. Treadmill 4/5 minutes straight at 8.5 with incline with walk in between, etc. 9.1 sprints for 60 seconds with minute rest

    Decide if you want to gain fast or if you want to minimize fat gains, because the 2 are pretty much mutually exclusive. You just don't build muscle that fast.

    IMO, 2% BF in 5 months is pretty damn good.

    I think you're on the right track... a slight increase in cals (or you dump some of the interval work) and monitor things for a few weeks.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    jjpptt2 wrote: »
    jbmackey5 wrote: »
    I'm doing big compound exercises. I trimmed down to almost no muscle so trying to build quickly to match my wide frame.

    Monday- pulls and carries- back/lats

    Wednesday- legs/squats/deads

    Friday- Pushs- chest, etc


    I would rotate but basically add another Pull and carry on Thursday to match Monday.


    FYI yes I've hit a stall. Not gaining as much size as I want lately. Upped calories by 100 to 3100 so we will see how it goes. Really scared I'll get too fat but keep telling myself I've only gone from 7.5 to 9.3% BF in 5 months.

    Also my cardio sessions are intense. 50-55 minutes of intervals. Treadmill 4/5 minutes straight at 8.5 with incline with walk in between, etc. 9.1 sprints for 60 seconds with minute rest

    Decide if you want to gain fast or if you want to minimize fat gains, because the 2 are pretty much mutually exclusive. You just don't build muscle that fast.

    IMO, 2% BF in 5 months is pretty damn good.

    I think you're on the right track... a slight increase in cals (or you dump some of the interval work) and monitor things for a few weeks.

    ^Good points
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