Thanks for taking the time to type this out. I like getting all of the info up front and you did a good job illustrating your situation.
In weightlifting we have soo many variables. We can take metric from all of these variables and compile areas of concern and areas of satisfaction. For example; Sleeping 7.5 hours a night, or more, is a number that we can say is ideal. Therefore we don't need to address it.
For most every other metric, its not as easy. Your endocrine system, for example, is difficult to analyze unless we do a blood panel. Metabolism is also difficult to measure without subjecting you to tests and food logs.
I bring these points up so that this idea can be solidified with you, and anyone else reading. According to the scientific method we must only change one variable in a study in order to accurately observe the effects.
My opinion is that you are plateauing because of your training program (or lack of periodization). This would be the first place I would seek for improvement. When people say that deload weeks dont do anything for them its either because they are taking too much or too little of a "de-LOAD" or that their time spent IN THE GYM is not as intense as they think it is, and the body is recovering fine. Since your goal is hypertrophy, and deadlifts lol, then I would begin to use a daily undulating periodization workout plan. There are tons out there, find one that you would most enjoy and GO. Before day 1 I want you to do these tests for me so we can track your progress and see if we are making improvement:
1) Get a tape measure (flexible one that tailors use), and take measurements of your arms, legs, chest, shoulders, hips and waist. If you want to earn the extra-credit get a body-fat caliper and youtube that process as well to get a nice calculation.
2) Test your 5 rep max in Bench, squat, deadlift and OHP
3) Load up a barbell of your 5 rep max bench press and do one set of a static hold for as long as possible and record the time.
We will use this data later to see how well things are going. Lastly, keep doing everything exactly the same that you have been the last year or so and we will re-evaluate in 8 weeks.
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11-18-2019, 05:16 PM #1351
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
Certified Strength and Conditioning Specialist (NSCA)
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11-18-2019, 05:17 PM #1352
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11-18-2019, 07:08 PM #1353
Thanks man, just a few things:
Looking into periodization, it seems like hypertrophy training comprises only 1 mesocyclone while the rest are strength, power, and recovery focused or something similar. How can I maintain the mass I’ve built if I’m training with low volume? Will my TDEE decrease as well?
I’m not actually able to find any pre-established programs for this method, just various articles outlining the organization of it. I wouldn’t know which lifts to choose to maintain a balanced physique (push/pull ratio, variations, horizontal vertical etc.) as I’ve always relied on the program to draw that out for me. Do you have any resources on this? Or could I just use my current program and switch up the intensity/volume to suit the new plan?
Lastly... does a deadlift max necessitate I focus only on the pull and not the eccentric? I don’t think I’ve seen a single person at my gym pull heavy without dropping the thing.
Edit: I found the “pendulum” model in which micro cycles are rapidly cycled through and then reversed (I.e. week one 12-15 reps, week two 6-8, week three 3-5, week four 6-8 etc etc) which in theory should be a better option for LBM maintenance, no?Last edited by Xpiro; 11-18-2019 at 07:43 PM.
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11-24-2019, 05:13 AM #1354
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11-30-2019, 05:50 PM #1355
Hey btw—don’t remember on which page you said this but you were like “whichever workout has higher total volume was the better one,” but... say I perform 195lbs 4x6, decide I jumped the gun on the poundages and couldn’t progress any further without sacrificing form, so I reset to 175 and get 4x8... the latter is higher in total volume, but does this mean I’m damaging the muscle and provoking hypertrophy more effectively than 195 at 6s?
Edit: ah first page lol. What gets me is that something like 140x15 (upper limit of what some ppl claim is the “hypertrophy range”) carries more volume than195x6, yet I can’t imagine the former would be damaging enough to be more useful than the latter. Am I overblowing it? Say... the closer two intensities and set/rep schemes are to one another the more neural connections are retained (if I reset) and the more it evens out if that makes sense? And I’m referring specifically to hypertrophy, strength itself being secondary.Last edited by Xpiro; 12-01-2019 at 04:52 PM.
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12-02-2019, 10:29 AM #1356
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12-03-2019, 02:53 AM #1357
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12-03-2019, 09:06 AM #1358
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12-05-2019, 03:42 PM #1359
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12-16-2019, 06:29 PM #1360
Pain after set
Ive started to isolate muscle groups and push them hard to failure not exhaustion but to pain/exaustion . not a burn or pump but a walk it off the pain is like being frogged in the leg on a leg press you want to get up walk it off its not a cramp or tear Im always ready for my next set i can acheive this on bicepts and chest aswell.
Its not doms no unusual sorness but im used to doms this is usually onset on last rep and carrys over 15 seconds after the set. Ive been lifting 6years age33 healthy hydrated and suppliments. I train alternating styles usually changing it up every 4 months . The workouts to failure is like a dorian yates concept . Should i lift to this point is this the pain and gain concept. u have to lift to shaking not just , i hit my number or i think im done to achive this. My old workouts pre this pain work very well i lifted a bench 365 squat 320 deadlift 400 and am 6'2" maintaining 10-12percent body fat men physique build . will i be offering myself anygains. I cant seem to find any advice and all info says pain is a nono in todays lifting culture. It just seems im putting in more effort and that would/should be good but dont want deminished returns.
If a novice recreational for general health lifter shouldnt but the guy on the cover page of bb.com should with a developed body that is relevant in my case.
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12-17-2019, 02:38 PM #1361
Kettlebell
Hey, I'm very new to working out, but I'm getting into it because my body went from naturally skinny and in good shape, to I'm almost 30 and I'm not liking my beer belly. I've given up alcohol, I'm eating as clean as I can, and I'm running two days a week a couple miles. All I have is one 30 pound kettlebell at the moment and funds are low due to the holidays. What workouts should I start doing using that? I also have a pull up bar
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12-28-2019, 05:23 PM #1362
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01-01-2020, 06:16 AM #1363
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01-07-2020, 01:07 PM #1364
I struggled at first but then i met this guy
Hello,
I've been training with this guy for a while now, he is such an inspiration and he can really make you not only understand how to properly workout, but i have seen results! - I am a guy from Denmark, who had abit of struggle going into bodybuilding. That's why i tried to get some help at first, and now It's a rutine with him and me.
If you wanna see his page, go to runerefsgaard.dk and you can translate it into your own language by google if you want.
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01-15-2020, 12:53 PM #1365
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01-15-2020, 12:54 PM #1366
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01-17-2020, 05:27 PM #1367
Hi there, just starting out today. Not sure which program would help as i live with chronic pain and have to walk with a walker so i can rest from pain. I have a gym/pool membership so i can utilise that. I am currently morbidly obese which is very depressing. Pain has lead to inactivity and sometimes comfort eating but mainly drinking my calories. I will have to get back to clean food and drinking water all the time instead. I obviously will need to start slower than most people. I was thinking pool for my physio exercises and gym for upper body. I have degenerative disc disease, advanced osteoarthritis and am a 55 yr old woman. You can read more on my bio. I have to start with low weights and lots of reps i think.
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01-18-2020, 11:47 PM #1368
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01-21-2020, 07:33 AM #1369
Am I starting with too much?
I asked a friend of mine who's in pretty good shape to design a workout plan for me and they did, but I'm on my second day of it and I feel like it's way too much.
I'm 27 y/o, male, 160 pounds at 5'10". I was a half pack a day smoker up until the time I quit in November 2019. I have been playing DDR for a half hour a day most days over the last few months, but haven't done much in the way of upper body workouts.
The exercise plan that my friend came up with for me is:
30 Russian Twists
25 Push-Ups
25 Crunches
30 Squats
Walk for 1min, hold squat for 30 seconds
(4 sets, 5 days a week)
The first day I did this, I had real trouble with the push-ups. I failed each set I did, 24, then 17, then 12, then 7. The rest of the exercises were fine. Really surprised myself with the amount of squats I was able to do (I guess the DDR was paying off).
Today's my second day, and I just failed the first set of push-ups at 17, and felt so discouraged I came and made an account on this website in the hopes someone who knows what the heck they're talking about would tell me that yeah, I'm starting with too much and should slow it down. I know 17 push ups and failing is pretty pathetic.
The macho, idealistic part of me is telling me to stop being such a pussy, suck it up, and push through, and the rational part of my brain is shouting that this level is clearly not sustainable.
Would you be able to give me your opinion? Thanks in advance!
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01-23-2020, 11:36 AM #1370
Hello first of all sorry for my bad English, its not my native language. i have been training really intense for some pretty good period of time, but for some problems i skipped 2weeks of training and when i got back to training again, i noticed how much strenght i lost and thats really hurts my EGO, also during those 2 weeks i was not really eating much becouse of stress, i am sure thats also caused loss of strenght, i have put much effort on it and now i lost . The question is, do i am gonna recover my strenght faster if i will change my training routine ? Now i do 4days split, my training routine :
Monday - Legs + abs
1. Deadlift 4x10
2. Dumbell Lunges 4x10
3. Single Leg raises 4x10
4. Leg curls 4x10
5. Barbell Calf raises 4x20
6. Decline crunch 4x10
7. Russian Twist 4x10
Tuesday - Shoulders + Biceps
1. Military press 4x10
2. Mid delt raises 4x10
3. Wide grip barbell row for lower deltoids 4x10
4. Upright barbell row 4x10
5. Single arm shrugs 4x10
6. Bench curls 4x10
7. Incline dumbell curls 4x10
Thursday - Chest + Triceps
1. Bench Press 4x10
2. Decline bench Press 4x10
3. Decline dumbbell flyes 4x10
4. Pushups 4x max
5. Overead barbell tricep extension 4x10
6. Tricep rope pushdown 4x10
Friday - Back + Abs + Biceps
1. Bent-over barbell rows 4x10
2. One-arm dumbell row 4x10
3. Lat Pulldown 4x10
4. Ab Rollouts 4xMaX
5. Leg raises 4xmax
6. dumbell curls 4x10
7. Standing dumbell curls 4x10
Should i focus and go now on easier,shorter training routine with compound exercises to recover strenght or just keep exercising in same way? Thanks a lot for answers
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02-01-2020, 10:07 AM #1371
Dawn effect on Ketosis and exercising
I am new here so I hope I am posting the appropriate questions in the correct area!
I have measured my ketone levels in the morning and learned that the "Dawn Effect" drops my ketone levels in the morning. I usually do two workouts in a day beginning with cardio in the morning and and weight training later in the day. I have been doing my cardio before I eat and I have realized my body is just barely in ketosis. Would it be more productive to have a snack with MCT and other fats to get me into ketosis before my first workout or does it really matter if I wait to eat till after my workout?
I do watch all my macros and plan all my meals carefully along with rotation of muscle groups when exercising.
Thanks!
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02-05-2020, 02:55 PM #1372
Beginner
Hello,
My name is Yosef or Yosi for short and I am a 23-year-old, 6'4" tall, male who is getting into working out and being healthy. I have never really worked out in the past and I have started working on a full-body workout three times a week. You can see an example of this on my BodySpace profile since I just tracked a workout last night.
I was wondering if you could provide me with assistance on doing Romanian deadlift. Am I supposed to bend my hips back and bend my knees down as if it were a squat or is it just my hips? I have seen various video tutorials on proper form but I still cannot seem to nail the form correctly. Additionally, if you have any advice for me whether in terms of diet, exercise, motivation, etc., I would greatly appreciate it.
B'shalom,
Yosi
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02-06-2020, 07:03 PM #1373
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02-09-2020, 06:05 PM #1374
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08-17-2020, 06:09 PM #1375
Hey man, thanks for doing this.
I was wondering if you could help with an issue I can't seem to find any literature on, nor can I find any Youtubers or physios that have experience with this injury: The ulnar nerve. I had an ulnar decompression surgery and my injury improved a little, however I still get numbness when using the computer or if I train weights and do specific movements.
As far as I can tell, bending the elbow repeatedly, whether under tension or not hurts the elbow, specifically at a 90 degree angle. I have almost completely stopped training arms, and the only lifts I perform for upper body are the following:
- Rows (10 x 10). Bothers me less than other exercises despite the 90 degree angle. I also don't bring it all the way back, but try to focus on the squeeze right before the elbows reach 90 degrees.
- Bench press (at times bothersome, such as today), can only do around 3 sets of 5-6 reps currently.
- Shrugs.
- Reverse pec dec.
- Chest fly.
Do you have any tips for exercises I can implement to either help with the injury, or so that I can get safe exercises to build some muscle?
Additional info:
- I sleep with a cast on both arms to prevent bending the arms.
- My left arm (the one I had ulnar decompression surgery on) has visible neuropathy between the thumb and pinky (thumb adductor (?)).
- i struggle with posture and have done so since I was small.Last edited by ulnargeek; 08-17-2020 at 06:16 PM.
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