feeling the pump or lifting heavy

[zeta1]

that's a good idea, never thought of that that thanks. About adding weight, if I can perform my 3 sets of 12 reps say with 100 lbs should I add weight or continue to work with those 100lbs until it doesn't stimulate my muscles? I hope I'm making sense. What I understood was that using say 20 lbs for biceps curls for 3 sets of 12 reps, keep doing that weight ultil you no longer get that pump after doing those 3 sets of 12 reps, is that even possible?

 

[Docd187123]

Add weight as often as possible. If you get all your reps and sets in it means you're adapted to the stimulus and it's time to add weight. Work at the new weight until you get all reps and sets then increase again.

 

[zeta1]

Add weight as often as possible. If you get all your reps and sets in it means you're adapted to the stimulus and it's time to add weight. Work at the new weight until you get all reps and sets then increase again.

does it matter if I struggle to get those reps? Say I barely got to rep 12 on set 3

 

[Docd187123]

does it matter if I struggle to get those reps? Say I barely got to rep 12 on set 3

Not a huge deal but you could wait an extra week if you really wanted to.

 

[zeta1]

Not a huge deal but you could wait an extra week if you really wanted to.

today i did some pull ups and some seated cable rows with a thumbless grip and made a huge difference on my back muscles, really felt em working during the lift. read more about back development and how to perform the scapular retraction properly, makes a huge difference on my back exercises like lat pulldowns and bent over rows..

 

[Docd187123]

today i did some pull ups and some seated cable rows with a thumbless grip and made a huge difference on my back muscles, really felt em working during the lift. read more about back development and how to perform the scapular retraction properly, makes a huge difference on my back exercises like lat pulldowns and bent over rows..

Retracting your scapula will also help on bench

 

[zeta1]

Retracting your scapula will also help on bench

i felt better form and stability now that i use this when benching. reading more on it to get better information.

 

[zeta1]

I'm bulking at the moment, I read that an ideal weight is .5-1 lb a week, what would you recommend? I want to put on the cleanest mass I can so I don't have to cut long later down the road..

 

[Docd187123]

I'm bulking at the moment, I read that an ideal weight is .5-1 lb a week, what would you recommend? I want to put on the cleanest mass I can so I don't have to cut long later down the road..

A lot of this is dependent on genetics. That cannot be changed significantly. If you're on gear you can afford a larger surplus or faster rate of gain but you can experiment and find what works best for you. I will say .5lbs/wk will be difficult to measure and keepmtrack of

 

[zeta1]

what would be a more easier gain to keep track of?

 

[Docd187123]

what would be a more easier gain to keep track of?

1lb a week.

Gaining .5lb a week will take two weeks to show a 1lb change so if you end up needing to make corrections to your intake and need to correct again, the changes will take muh. Longer to show. 1lb a week cuts it in half and will still relatively keep your non-lean mass gains at minimal

 

[zeta1]

I read to up my calories by 250 at a time and wait and see for 2 weeks to see if weight is going up, any advice there?

 

[zeta1]

1lb a week.

Gaining .5lb a week will take two weeks to show a 1lb change so if you end up needing to make corrections to your intake and need to correct again, the changes will take muh. Longer to show. 1lb a week cuts it in half and will still relatively keep your non-lean mass gains at minimal

I use myfitnesspal to track calories .. I eat pretty much the same mon-sun

 

[zeta1]

supposedly the calories im eating on myfitnesspal it says that if i ate the exact same thing for 4 weeks i would reach a certain weight,,i eat the same 4 days out of the week and the other days i just dont eat the post-workout shake, should we eat the same amount of calories on training days as in non training days when trying to build muscle/bulk??

 

[Docd187123]

supposedly the calories im eating on myfitnesspal it says that if i ate the exact same thing for 4 weeks i would reach a certain weight,,i eat the same 4 days out of the week and the other days i just dont eat the post-workout shake, should we eat the same amount of calories on training days as in non training days when trying to build muscle/bulk??

Be careful with MFP. Often times some of the info is wrong. But yes I'd eat similar amount of cals on all days.

 

[zeta1]

So the calories from my post workout shake on training days I should add them to my non training days?

 

[Docd187123]

So the calories from my post workout shake on training days I should add them to my non training days?

If you're gaining weight on what you're doing now and taking in enough protein then dont change what's not broke. You can eat less on non training days and more on training days, you can eat the same every day, or whatever else you want to do and keeps your performance high. This is the minutae that doesn't make much difference. I tend to eat roughly the same everyday except sometimes on Saturdays and Sundays I'll eat more

 

[zeta1]

If you're gaining weight on what you're doing now and taking in enough protein then dont change what's not broke. You can eat less on non training days and more on training days, you can eat the same every day, or whatever else you want to do and keeps your performance high. This is the minutae that doesn't make much difference. I tend to eat roughly the same everyday except sometimes on Saturdays and Sundays I'll eat more

on the site after i enter all my meals during training days it said i should be about 145lbs in like 4-5 weeks eating like that everyday. i weight myself once a week every saturday in the morning when i wake up. sometimes ill go up say .5-.7 lbs then some weeks ill go up 1lb and on some weeks ill just be the same weight, should i add more carbs or fat? here are my macros

3,500 Kcals
438 C
78 F
263P

i try to get as close as i can sometimes ill go a little over say protein by like 2-3grams,
heres a sample of my meal plan when i eat chinese food.

as you can see i keep it simple, i have about 3 meals plans which i rotate sometimes

 

[Docd187123]

on the site after i enter all my meals during training days it said i should be about 145lbs in like 4-5 weeks eating like that everyday. i weight myself once a week every saturday in the morning when i wake up. sometimes ill go up say .5-.7 lbs then some weeks ill go up 1lb and on some weeks ill just be the same weight, should i add more carbs or fat? here are my macros

3,500 Kcals
438 C
78 F
263P

i try to get as close as i can sometimes ill go a little over say protein by like 2-3grams,
heres a sample of my meal plan when i eat chinese food.

as you can see i keep it simple, i have about 3 meals plans which i rotate sometimes

What are your full stats?

Weight gain won't always be linear and don't believe MFP when it tells you you'll weight X lbs by a set date. It's a rough approximation is all

 

[zeta1]

What are your full stats?

Weight gain won't always be linear and don't believe MFP when it tells you you'll weight X lbs by a set date. It's a rough approximation is all

i am 5'7 139.6lbs at 11-12% bf and i train 4x a week in a upper/lower split.