Ok so I have done a bit of research:
current stats:
77kg
15% BF
Bench: 85KG 25 reps in 3 sets
Squat: 90KG 32 reps in 4 sets
Row: 52.5KG 25 reps in 3 sets
deadlift: 110kg 12 reps in 2 sets
standing shoulder press: 42.5kg 20 reps in 2 sets
currently (before lock down anyway) i was doing the vikings full body workout, I have gained strength and although I have gained a bit more fat than I wanted (went from 11-15% BF in about 7 months) I think most of this is due to interrupted workouts due to lock down and being a bit loose with the diet.
However I have used this time to reevaluate things and would like your input:
I was eating about 300kcal surplus a day, my strength was going up but slowly (which is to be expected as I have been lifting for about 2 years) but i was gaining approx 1kg a month in weight. I was increasing by about 1lb every 2 weeks on my bench press, shoulder press and rows and increasing by approx 5kg each week with deadlifts and squats (although, I reduced weight on these lifts by about 20% due to form correction after the first lockdown)
My new plan for when I get back to the gym is as follows:
reduce surplus to 150kcal and keep this up providing my strength still hits the 1lb every 2 week increase for the compound lifts.
Keep track of my weight to make sure I don't gain anymore than say 1-1.5lb a month.
if I stall on a compound lift (don't hit the 1lb increase in strength in 2-3 weeks) I increase Kcal by 150 a day.
If this doesn't work then deload on the exercise i am stalling at.
If the deload doesn't work and my weight remains either unchanged or increases then I find a new workout programme, perhaps with longer rest periods between muscle groups.
Any criticism would be welcome
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Thread: plan for lean bulking
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12-28-2020, 10:29 AM #1
plan for lean bulking
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12-28-2020, 10:53 AM #2
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12-28-2020, 10:55 AM #3
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12-28-2020, 11:45 AM #4
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12-29-2020, 09:48 AM #5
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01-16-2021, 01:14 PM #6
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01-17-2021, 01:05 AM #7
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