wiigelec Member

you could try resting longer and see what that does for you. i would also suggest that a calorie deficit may not be the best way to make strength gains. so, things that could help; - different programming - longer rest between sets - micro loading - diet

how long are you resting between sets?

i don’t believe i offered any statements indicating such

and to progress beyond this? 7x5? 8x5? 100x5? or add 1-5# and start over 3x5 then 4x5 then 5x5? maybe cycle intensity every session? session 1 - 3x5 55# session 2 - 3x3 60# session 3 - 3x1 65# add reps/sets until 5x5 55# 5x3 60# 5x1 65# then start over adding 1-5# say: session 1 - 3x5 57.5# session 2 - 3x3 62.5# session 3…

do micro plates take away stimulus? at some point intensity will need to increase as one cannot add sets indefinitely. and sometimes a 5# jump is too much...

i don’t mind doing heavy deadlifts on light squat days or heavy squats on light deadlift days but doing heavy deadlifts and heavy squats on the same day doesn’t work very good for me... *heavy = rpe > 8, light = rpe ~ 6-7

how big of jumps are you making between sessions? press really benefits from smaller 1-2 pound jumps...

what are you trying to accomplish? M squat + accessory lifts W bench + accessory lifts F deadlift + accessory lifts keep T Th S as you like

drink a gallon of milk every day for a couple of months. if you would like to bias gains towards lean body mass then an appropriate training protocol is indicated. barbell squat, bench, press and deadlift for heavy sets of 5 and regular increases in intensity usually works pretty well for a couple months.

don’t like foam rolling eh well to each their own helps me immensely

https://triggerpoint.implus.com/product/grid-foam-roller

who do you think put on more mass: lifter a) benches 225 for multiple sets of 10-15 and eats carefully weighed chicken breasts lifter b) benches 350 for multiple sets of 10-15 and eats as much (or more) ground beef as possible in a sitting several times per day in general high level bodybuilders in big weight classes are…

so become a scientist and experiment with the variables of exercise selection, frequency, volume and intensity. make sure you only change one or two things at a time, track your changes in your training log and give enough time between changes to gauge their effect...

you have to look closely and identify the commonalities then make the appropriate modifications to fit your specific needs. there is some trial and error involved...

if you are following an appropriate training program, consuming an appropriate amount of protein, inputting a caloric average at maintenance level and are around an average body fat level you will “recomp” whether you want to or not...

uncooked is for measurement purposes if you want to eat it uncooked make sure you have a good relationship with your dentist

If you are indeed lifting heavy stuff and interested in gaining lean body mass you may find the following to contain some useful information: https://www.andybaker.com/building-a-simple-diet-for-mass/ Excerpt: "Effective Diet is like training……it’s so simple a fool cannot comprehend it, and so brutally hard that a lazy man…

Steak, lots of steak. And chicken. Fatty fish like salmon. Sardines and crackers are good too. And rice. And some green leafy vegetables. And milk, lots of milk. And training. What are you doing for training?

Day 1 - squat - bench Day 2 - press - deadlift

Foam rolling IT quads and calfs before bed does wonders on most nights for my “restless legs”...

Eat more train more

Pushups pull-ups lunges and burpees

Burpees

Squat rack, bench and Olympic weight set. Andy Baker / Jim Wendler influenced programming style, HLM and one lift per day mashup with a specific focus on increasing strength in one lift, currently deadlift...

Indeed my apologies a bit of background information is required: https://www.t-nation.com/workouts/531-how-to-build-pure-strength

The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time. Start tomorrow and look forward to your results!

Maybe you'll like this one better? https://jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

Since you’ve been waiting patiently for answers, what program have you been running in the interim?

Any specific objections to Wendler’s “Building the Monolith” program?

https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size