Bulk aftermath - complete failure!

[malfeasance]

Ok, let's focus on one functional group (pull) to keep things simple.

Today, I did 5 sets of barbell rows to failure (8, 5, 3, 2, 1) then another 8 drop sets each of lighter weight dumbbell rows, and curls. By the end of this I was physically unable to do the latter exercises for 5 reps with 5kg showing that both lats and biceps were completely exhausted and only had aerobic strength left. I focused on correct form and a 3-0-3 tempo.

I didn't really get a pump, I was shaking a lot afterwards, and so far I don't feel sore at all. I seem to be severely lacking work capacity based on how quickly my row reps dropped, probably due to having about a 1500 calories deficit.

I think my problem might be that I use bulking routines to cut and cutting routines to bulk...

One back exercise, admittedly a good one if you are doing it correctly, but for extremely low reps, then "drop sets" of another back exercise that mimics the first, then one arm exercise.

And all on a 1500 calorie deficit.

Do you not yourself perceive any problems with this as you were typing it?

How did you come up with a calculation of your daily needs and diet that concluded with "I am on a 1500 calorie deficit?"

Why are you calling 1 rep a set?

There are not really any such things as "bulking routines" and "cutting routines."

Answer the questions I posed, and then we'll see if the others reading here can stop bickering amongst themselves and actually offer you some decent advice to get you on the right track.

 

[malfeasance]

Where is your diet? Post up what you are eating and drinking.

You claim some sort of massive deficit, so that means you are tracking, right?

 

[Athlete127]

Where do u guys come up with this shit-reps- percentages-hypertrophy??qay overcomplicating things - just workout man - Fget this technical silly fancy word shit

oh shut the fuck up. just because you dont like the new school or something other thant the old shit you learned. you ridicule everyone who is bettering themselves. See yourself out the fucking door here

 

[Ironman 580]

Just lift the weights bro and hit it hard - no fancy words needed - hypertrophy-lol

 

[RzSco]

My 8/5/3/2/1 were all done to failure on my 8 rep max, which is 80% of 1RM. The rest times were three minutes. My lats and biceps are very sore today.

I know when I'm in a surplus I don't get tired and weak so fast and the sets will be more like 8/7/7/6/6 for the same 80% 1RM weight.

Yes, I'm being an idiot trying to train for hypertrophy on a massive deficit. I'm just so incredibly frustrated by wasting 16 weeks just to get fat and I feel like I need to "catch up" even though it's impossible and the body doesn't work that way.

Right now I'm just eating 120g whey protein and a couple litres of milk per day, plus some coffee. I'm desperate to get my waist down below 80cm again and be able to see abs. Yes, I probably do have an eating disorder. My TDEE is around 2800 based on tracking during the bulk, where I was eating about 3800 per day and gaining 1kg per week.

Since I'm now on cruise (just 250mg test for a 700ng/dL or so level) my TDEE may be lower.

Tbh just writing these posts is a good way to realise I'm not doing anything in a logical way right now.

The 1500 deficit is stupid and emotionally driven. I don't need to lose that weight so quickly and I'm going to lose muscle too by doing this. Would be better off trying to eat at maintenance so I actually have the energy to work out effectively and maybe re-comp for a month or two.

 

[malfeasance]

So you ought to be able to lean up around or just under 2800.

But it should not be coffee, milk, and whey for the day.

Get up, eat 5 eggs and a cup of oats.

Later in the morning 6-8 ounces of meat and rice or potatoes.

Repeat later in the day three or four more times, adding os subtracting some carbs as needed.

Veggies with several of the meals.

All prepared at home.

Questions?

 

[malfeasance]

Tell us about leg day.

 

[Rido]

Hire a coach dude. You’re doing something, or multiple things, horribly wrong.

I don’t mean that in a mean way. I mean it in a helpful way.

Bitcoin and internet ftw

 

[Gbro]

Tell us about leg day.

Usually I go with thighs, but if I'm having a few beers, I'll kill a dozen drumsticks.

 

[eery]

5 sets to failure (stuck trying hard and not moving half way through a rep, maybe the first set will be 10 reps and the last one 5) for each muscle group not enough to cause damage? Twice a week?

The intensity is already pretty much as high as it can go. Zero RIR for every set.

I've read that the optimal training frequency is 2x per week per muscle group, which is what I do at the moment.

You know what the top experts within hypertrophy recommend too? keeping 1-2 reps in reserve on most of your sets to get the best fatigue to stimulus ratio and progress better over time and not shortening your mesocycle too much.

 

[Ironman 580]

You know what the top experts within hypertrophy recommend too? keeping 1-2 reps in reserve on most of your sets to get the best fatigue to stimulus ratio and progress better over time and not shortening your mesocycle too much.

O god fatigue to stimulus ratio lol

 

[Ironman 580]

This isn’t rocket science man

 

[nkdozzy]

Can i just say that OP shows guts to come here and tell his failed story and at least tried to change it. Many such cases would just be too shy/embarrassed to even start posting, let alone come back after all the "lol you dumb" posts.

You started wrong but now got enough information to turn it around. Good luck!

 

[malfeasance]

Can i just say that OP shows guts to come here and tell his failed story and at least tried to change it. Many such cases would just be too shy/embarrassed to even start posting, let alone come back after all the "lol you dumb" posts.

You started wrong but now got enough information to turn it around. Good luck!

There has not yet been enough information to turn anything around. He has shared very little, so there is not much to correct.

 

[nkdozzy]

There has not yet been enough information to turn anything around. He has shared very little, so there is not much to correct.

he does not need to share more tbh. He needs basic knowledge which he already got. The best tip he can now get is to find someone in real life who can show him his actual limits while lifting.
remember, we want to get him from stick mode to slightly bigger stick mode, not from top10 to top5 olympics

 

[RzSco]

Right, I'm back to eating proper food, 2800 calories of meat and complex carbs with a 20/50/30 macro split (fat / carb / protein). This should be maintenance.

Currently laid out by something that seems very likely to be Covid so I assume I shouldn't be trying to train if I'm dizzy and feverish. Once I'm feeling better I'll try and build some work capacity in preparation for another blast in a few weeks time.

I'm thinking it would be better if I use short esters (prop, ace) this time, it's expensive and a lot of pins but I'd like a shorter more clearly defined blast where I know I can give it everything without any kind of long term fatigue or life getting in the way.

Is 730ng/dL (Undecanoate weekly so no real peaks or troughs) a good T level for cruising or should I increase my cruise dose a little, assuming my other bloodwork markers stay happy? I inject 250mg a week which is a high dose I know, but my response is apparently very low.

 

[malfeasance]

Ugh. Everybody is sick lately . . .

 

[RzSco]

Toilet rolls are gone again from the stores and so are all the painkillers. Definitely a wave of sickness.

 

[may2021]

My 8/5/3/2/1 were all done to failure on my 8 rep max, which is 80% of 1RM. The rest times were three minutes. My lats and biceps are very sore today.

I know when I'm in a surplus I don't get tired and weak so fast and the sets will be more like 8/7/7/6/6 for the same 80% 1RM weight.

Yes, I'm being an idiot trying to train for hypertrophy on a massive deficit. I'm just so incredibly frustrated by wasting 16 weeks just to get fat and I feel like I need to "catch up" even though it's impossible and the body doesn't work that way.

Right now I'm just eating 120g whey protein and a couple litres of milk per day, plus some coffee.

I'm desperate to get my waist down below 80cm again and be able to see abs.

If you're on 250 Test, eat enough to have the energy to train hard - just add cardio every day and your waist will shrink as you grow and get stronger.

It's that simple.

Yes, I probably do have an eating disorder. My TDEE is around 2800 based on tracking during the bulk, where I was eating about 3800 per day and gaining 1kg per week.

Since I'm now on cruise (just 250mg test for a 700ng/dL or so level) my TDEE may be lower.

Tbh just writing these posts is a good way to realise I'm not doing anything in a logical way right now.

The 1500 deficit is stupid and emotionally driven. I don't need to lose that weight so quickly and I'm going to lose muscle too by doing this. Would be better off trying to eat at maintenance so I actually have the energy to work out effectively and maybe re-comp for a month or two.

 

[stormface]

OPs posts sound like a lot of excuses (low T, genetics, small wrists, I’m still waiting for the injury story). To me you sound thoroughly convinced that everything you are doing is unimpeachable and the poor results are due to external factors out of your control. I’m going out on a limb and guessing you are in your early twenties. It seems like you want this group to share in your anger with God rather than actually fix your issues, because you constantly rebuff every suggestion.

- training is garbage
- IIFYM is for idiots
- your drug usage makes no sense

Hire a good coach with a résumé and do everything they say for the next two years. If that isn’t appealing just quit and save your health, which you are wasting using multiple drugs for no reason.