Bulk, cut, maintain if u were in my position? Wanna hear from the pros

[esheg]

Frustrated with minimal results after 2.5 years lifting. Right now im 168 5'9 age 21. Im currently in a middle of a 10 week cut and debating if I should just continue.
Usually when I bulk gaining strenght isn't an issue. The issue is not seeing size gains. I have seen some size gains, but I expexted more. Maybe one of u bros could help me out and set me in the right direction so I can make progress. I want to look different in the next 6-12 months. Want to be leaner and bigger.

Lifts pre cut
bench 185x 5
Squat 225x5
Deadlift 315 x 1
Ohp 135 x 1

Lost a lot of strenght so far during this cut. But I doubt I lost any size. Once I bulk again I should get it back quick.

[MillerTime07]

Slow bulk and count all your macros. You need more mass before you cut.

[bartosh]

This isn't the forum section for this.

[esheg]

Slow bulk and count all your macros. You need more mass before you cut.

Is there a specific routine u recommend? Something with high volume and intensity with steady progression

[esheg]

This isn't the forum section for this.

Im aware of that but I wanted to ask pro bodybuilders on what they would do.

[SammyJr]

Im aware of that but I wanted to ask pro bodybuilders on what they would do.

top 3 in the '93 olympia checking in



have coffee before morning walk lift cardio


our other pro, rommyromboid, can give further analysis









but seriously what helped me a ton was hiring a coach to give me the macros i should be starting with, and how much to increase/decrease each week. weighing my food to get accurate macros each day helped a ton

[esheg]

top 3 in the '93 olympia checking in



have coffee before morning walk lift cardio

Lol wot ur 20 yrs old. I drink my coffee, lift and do cardio a few times a week. Need a plan to stick to for 6 months

[Dystopia1980]

Im aware of that but I wanted to ask pro bodybuilders on what they would do.

Not many actual pros post on this forum, just people that like discussing them.

Anyways, when there is lack of progress/size gains often times it has to do with your diet. You may not be hitting your macros properly or taking in enough carbs/calories/protein to grow.
Also if your strength is increasing but you're not gaining size you might want to try different workouts to see what works best for you.
Some gain more size training very heavy with lower to moderate reps, and I've seen others make more gains using lighter weight + higher reps and time under tension

I've been lifting about 3 years now and have tried a ton of different types of workouts. Pyramids, reverse pyramids, drop sets, etc. and eventually figured out that I respond better to higher volume vs heavy weight. I also feel reverse pyramids work better for me vs pyramiding up in weight each set.
It's really trial and error, each person responds differently to different things, there is no real set way that works for everyone.

[MillerTime07]

Is there a specific routine u recommend? Something with high volume and intensity with steady progression

Low volume, high frequency. I hit almost everything 3x a week, except for dead lifts and bench. I squat and do upperback work 3x a week.

[esheg]

Not many actual pros post on this forum, just people that like discussing them.

Anyways, when there is lack of progress/size gains often times it has to do with your diet. You may not be hitting your macros properly or taking in enough carbs/calories/protein to grow.
Also if your strength is increasing but you're not gaining size you might want to try different workouts to see what works best for you.
Some gain more size training very heavy with lower to moderate reps, and I've seen others make more gains using lighter weight + higher reps and time under tension

I've been lifting about 3 years now and have tried a ton of different types of workouts. Pyramids, reverse pyramids, drop sets, etc. and eventually figured out that I respond better to higher volume vs heavy weight. I also feel reverse pyramids work better for me vs pyramiding up in weight each set.
It's really trial and error, each person responds differently to different things, there is no real set way that works for everyone.

Diet wasn't an issue since i was gaining weight. So im thinking it could be my training routine. Im currently experimenting with different routines atm. I personally prefer bodypart splits because I have an easier time sticking to it, but its probably not the most optimal way to train. Currently doing 53. Its a modified version I found on this site and it has more volume and frequency. I will do it for three weeks and decide then if its for me or not.

[sedrik]

This isn't actually an 'ask the pros' section as it is advertised.
More a discuss the pros

[Dreambulker]

imo ur ready for the olympia stage

[jamez123]

get dat dere celltech brah.

[napa1m]

wrong section man. This is not how this section works




but yeah Bulk, you need more mass

[purdey]

I would suggest you bulk. Count your macros and eat healthy. You should be able to get leaner and build muscle at the same time at your level. You probably wont hear from any pros, sorry.

[ROMMYromboid]

Frustrated with minimal results after 2.5 years lifting. Right now im 168 5'9 age 21. Im currently in a middle of a 10 week cut and debating if I should just continue.
Usually when I bulk gaining strenght isn't an issue. The issue is not seeing size gains. I have seen some size gains, but I expexted more. Maybe one of u bros could help me out and set me in the right direction so I can make progress. I want to look different in the next 6-12 months. Want to be leaner and bigger.

Lifts pre cut
bench 185x 5
Squat 225x5
Deadlift 315 x 1
Ohp 135 x 1

Lost a lot of strenght so far during this cut. But I doubt I lost any size. Once I bulk again I should get it back quick.

Are those lifts in lbs or KG's?

--------> IF KG's then cut
--------> IF lbs then bulk

TEAM ROMGLE

[sedrik]

Are those lifts in lbs or KG's?

--------> IF KG's then cut
--------> IF lbs then bulk

TEAM ROMGLE

It's lbs bro cmon...

[rippedaspirer]

No the correct section, but my 2 cents am in a similar situation as you and am gonna try Lyle McDonald's PSMF diet, looks very promising and kid of a quick fix

[Deano87]

Are those lifts in lbs or KG's?

--------> IF KG's then cut
--------> IF lbs then bulk

TEAM ROMGLE

Wise response is wise

[T3mpest]

To OP what was your starting strength like.. what would have been your lifts then? What about a year ago how much could you bench squat and dead a year ago?

Rommy trolls, but he is on the right track here.. your lifts are weak for a 2 year gym goer.. nobody gets big benching 185 and squatting 225..

[esheg]

To OP what was your starting strength like.. what would have been your lifts then? What about a year ago how much could you bench squat and dead a year ago?

Rommy trolls, but he is on the right track here.. your lifts are weak for a 2 year gym goer.. nobody gets big benching 185 and squatting 225..

Here is a pic I found from wayyyy before. I weighed 150 pounds here. This was before I lifted and joined a gym. All I did was cardio p90x with light weights. In my opinion not much of a body transformation

Back to ur question. I cannot really remember what my lifts were because I remember I had to reset and restart because my form sucked. It took me a while to get to 185 bench press. I remember it took a long time to get to 185 squat. I never really focused on strenght. And i was afraid of lifting heavier. It was until I started training with some people I made good strenght gains. They pushed me and I got stronger. I then started training with my friend and I got really strong. I dirty bulked. I got my dumbbell shoulder press to 75-80s (which is decent I think). And my other lifts went up too. The only downside was I got fat for bulking like an idiot. Thats what's stopping me from bulking. Im worried about getting fat again

[esheg]

Here is my comparison pic. Before after 10 weeks. I dont want to get that fat again

[Azza84]

Professional lifter checking in. Yeah what u need to do brah is u need to bulk and then cut whilst maintaning your weight. Best of luck.

[DPNZ]

I hate this thread.

[extremenergy3]

I hate this thread.

Agreed.

[TTimmerman]

I hate this thread.

add OP to that sentence and i agree

[Paranoy]

Frustrated with minimal results after 2.5 years lifting. .

Doubt any pro has ever been in this position, so there is little they could offer you.

[lancs_hotpot]

168lb 21 year old cutting, why? Any skinny **** can have abs and look ripped mate, you need muscle. If youre not gaining on a bulk its probably because you dont know how to train, so you should be honest with yourself amd learn propper technique. Train everything at least twice a week, 3 times is better, focus on compounds dont worry about isolations too much, train hard, eat everything.

[tom11]

If I was in your position I would try to change my genetics.

[TTimmerman]

i'd off myself