Bulk aftermath - complete failure!

[ItsDaBoii]

Imagine taking steroids when you have 36 cm arms at 188cm height ... like holy shit this has to be trolling

 

[RzSco]

I'm going to give it to you straight- there is no way you did 5x5 natty until you plateaued and ended up with those numbers UNLESS your diet was pure shit. Based on your description of bulking yourself into a fat tub-O-lard, and then cutting back down to a scrawny waif, I'm going to go with your nutrition is crap.

Drugs won't fix this- as you've already seen several times. Until you get your diet and training in proper order, you will never see gains.

My nutrition has always been IIFYM which seems to be good enough for most people. 40% carbs, 30% fats, 30% proteins (by calories, not by grams). I track everything (yes, I do) I eat in a spreadsheet that calculates the calories and macros. More protein during cuts, I always aimed for 2g/kg at least. Two big meals a day plus snacks between. Watching my weight and adjusting calorie totals appropriately to keep the rate of gain on target.

My diet did not include deeply unhealthy things (candy, alcohol, fast food etc). Maybe the fat percentage was a little too high and the carbs a little too low but in general I don't think it's anywhere near bad enough to have been the primary cause here.

why do total beginners always think they need the shortcut and take roids after a short time?
dude, your stats scream beginner at me. Your height/weight ratio, your strength values, your training split, your only info about diet "200g protein" etc. etc.
roids work, but they do not work without the other variables.

Yes, my stats scream beginner but I've spent hundreds of hours researching, thousands of hours in the gym, spinning my wheels the whole time. I'm just not made for bodybuilding, slim build, 6" wrists etc, I'm fighting my genetics every step of the way. I started out being able to bench press 15kg for one rep max at 23yo FFS.

It's like I reached my genetic potential and it's very, very, obscenely and unusually low.

 

[ItsDaBoii]

My nutrition has always been IIFYM which seems to be good enough for most people. 40% carbs, 30% fats, 30% proteins (by calories, not by grams). I track everything (yes, I do) I eat in a spreadsheet that calculates the calories and macros. More protein during cuts, I always aimed for 2g/kg at least. Two big meals a day plus snacks between. Watching my weight and adjusting calorie totals appropriately to keep the rate of gain on target.

My diet did not include deeply unhealthy things (candy, alcohol, fast food etc). Maybe the fat percentage was a little too high and the carbs a little too low but in general I don't think it's anywhere near bad enough to have been the primary cause here.




Yes, my stats scream beginner but I've spent hundreds of hours researching, thousands of hours in the gym, spinning my wheels the whole time. I'm just not made for bodybuilding, slim build, 6" wrists etc, I'm fighting my genetics every step of the way. I started out being able to bench press 15kg for one rep max at 23yo FFS.

It's like I reached my genetic potential and it's very, very, obscenely and unusually low.

Sorry man dont want to be rude... but if thats all true what you just said then its really your genetics and you will never be muscular even on steroids.

15kg for one rep at 23 years old? There are 12 year old girls out there doing more.

 

[Dead]

Sorry man dont want to be rude... but if thats all true what you just said then its really your genetics and you will never be muscular even on steroids.

15kg for one rep at 23 years old? There are 12 year old girls out there doing more.

He’s not eating a surplus or his metabolism too fast

 

[M@NU]

He’s not eating a surplus or his metabolism too fast

then he would not get fatter which, according to his measurements, he did.
arms same size and waist bigger shouldnt be the goal of a bulk
and i bet its not the genetics.

 

[ItsDaBoii]

then he would not get fatter which, according to his measurements, he did.
arms same size and waist bigger shouldnt be the goal of a bulk
and i bet its not the genetics.

How is it not genetics? Dude is taking deca and tren on his third cycle and loses his arm size like wtf?

 

[jJjburton]

Drop the full body bullshit

I’m no pro but 3-5 sets of 10-20 reps per muscle??? Really? Dude go on push pull or a 4 day body split

I generally do 3-4 exercises per muscle group and that’s 4-6 sets usually 4 working and 2 blood flow sets. Slow controlled before working set

My compound lifts are 8 reps my iso work is anywhere from 12-18 and sometimes 25 reps like leg extension

This sounds like a training issue. Also how is your form, mind muscle connection all of that.

I never could grow my arms or shoulders until I dropped the weight tremendously and control the weight and keep tension on the muscle, find the right tempo for you.

It’s all about making the lightest weight as hard as possible.i used to throw 90s up for dumbell ohp now I probly do 60lbs and that’s because it’s controlled all the way from top to bottom.

Limit range of motion of some of your exercises. Like lay pulldown don’t let your arms all the way up so tension comes off the lat I always feel my tricep a bit when doing lat pulldown that’s because I don’t fully exten my arm and keep tension.

I think you need a training revamp

Also check your rest times. Too little rest and you’re not getting enough time before resuming active state and won’t hit progressive overload. Too long and you lose pump and intensity. Idk how else to explain it.

I do 1 minute rest times for blood flow sets, 2.5 minute rest times for machines, and 3:30 for compound lifts like bench press.

There is an optimal rest period of time, for muscular endurance, hypertrophy, power, and strength. I thinkk hypertrophy (6-12 reps) is 60-90 seconds is optimal.

 

[Dead]

There is an optimal rest period of time, for muscular endurance, hypertrophy, power, and strength. I thinkk hypertrophy (6-12 reps) is 60-90 seconds is optimal.

That I haven’t read and haven’t experienced that low before maybe I’ll give it a shot

60 is sounding way low to me

 

[RzSco]

Sorry man dont want to be rude... but if thats all true what you just said then its really your genetics and you will never be muscular even on steroids.

15kg for one rep at 23 years old? There are 12 year old girls out there doing more.

Bad genetics and completely sedentary childhood to blame for that. I now lift 5 times more than that but 5 times nothing is still nothing.

My natty T at 23 was 290 ng/dL so there were definitely problems. I've had a full blood panel done to try and find other problems (like maybe thyroid) but nothing important was identified except a borderline high cortisol level and low SHBG.

Being on TRT at 800 ng/dL lets me maintain 80kg lean instead of 70kg lean, so it's something, I guess. I'd kill for 90kg lean even though it's nothing by BB standards.

 

[jJjburton]

That I haven’t read and haven’t experienced that low before maybe I’ll give it a shot

60 is sounding way low to me

Ill find the chart online.

 

[M@NU]

How is it not genetics? Dude is taking deca and tren on his third cycle and loses his arm size like wtf?

well, drugs without stimulus and nutrition will not built anything.
how he lost arm size? detraining for example.
if you are on such a shitload of drugs as a beginner and can not even train monday wednesday friday with those strength values (ive checked his posts and his thread about the bulking start and tbh, i couldnt believe half of what ive read)
then there is something clearly wrong and its not genetics.
@OP guess what? i also feel tired 80% of the time and still push through because this is the difference between a winner and a loser

 

[jJjburton]

That I haven’t read and haven’t experienced that low before maybe I’ll give it a shot

60 is sounding way low to me

Ok so ill have to double check this. But at equinox and my neuromuscular text book. Optimam recovery for muscular endurance was

This is from my strength and conditioning text book “essentials of strength and conditioning” NCSA

 

[eery]

b

The best I can offer in terms of mind muscle connection without going into your body and doing it for you, if that were possible, I’d to SQUEEZE, MAKE THAT SHIT HURT,

find the right tempo, too fast and ur using momentum

Too slow and ur not contracting and stretching quick enough and you’ll fall out of the range of your actually current strength potential and stall

Go just slow enough that you’re controlling the weight without momentum use the muscle you’re thinking of, if some slight secondary muscles are incorporated then fine

I actually started trying this new thing on leg day I will start leg press or extensions extremely slow (knee issues) for 5-8 reps and when it starts burning horribly, up the fucking tempo a bit to a more normal pace those sets really do something wild for me if I start slow (too slow) and then jump into normal pace, I do it because I get my muscles pumped enough so that when I go into a faster TEMPO I can tell it’s still only the muscle I’m working being hit-THE LONGER U ARE IN A SET THE CLOSER U ARE TO CNS GIVING OUT SO I PUMP THOSE MUSCLES SLOWLY AND THEN GO INTO A NORMAL TEMPO AND THEN RAPID SO I CAN GET OUT OF THE SET AS QUICK AS POSSIBLE BEFORE CNS FSTIGUE, if I start at a rapid pace my muscles just won’t pump and my joints take the load. That’s just me. If my muscles are pumped before upping tempo it feels like I am locking them into tension. This is why I perform blood flow sets

I Am CONSTSNTLY, fucking around with tempo and range of motion and rep range on machines, I always pump my muscles first because then if I go heavy the pumped muscles will take over the load, I’ll even go do bicep curls between back sets so my biceps are weakened and my back takes the load even better.

This is an ever learning hobby, just because u find the right rep range tempo for one machine does not mean it’s the same for another.

For instance I typically do 13 reps on machines why? 10 feels too little for me and 15 feels too far out of hypertrophy range.
But tricep pushdowns? 2 sets of 20 reps for blood, then 15-20 reps for working sets. I used to do heavy ass 10 rep sets for that and I never got sore the next day. No growth. Now I drop the weight a ton and do it like this, lock my elbows, release my grip to an extremely light squeeze, turn my palms slightly up, limit my range of motion so I don’t lock out my elbows and so I don’t hit 90 degrees at the other direction this is what I need to get constant tension,

Sometimes I can stretch past 90 degrees but most of the time my triceps just uncontract and my shoulders take the load

All of this shit matters and it takes a long long time to learn ur body. This is me just starting to get an idea after 5 fuckin years. So fuck around with it and have fun. Burning those muscles up is so much more fun than ego lifting heavy weight. You ever see big ass bodybuilders curling dumbells? They always use like 35lbs? And the shit works. It does not take a lot of weight it takes planning and focus

Man, these training posts are fucking awesome. Some greaet adice in there.

 

[Gbro]

Ok so ill have to double check this. But at equinox and my neuromuscular text book. Optimam recovery for muscular endurance was

This is from my strength and conditioning text book “essentials of strength and conditioning” NCSA

Those are the numbers I have seen all over the place

 

[Giveitago]

This has to be diet related. I’m not huge by any stretch, and the biggest thing I learned on my first cycle was how to eat. The whole waist got bigger and arms smaller makes me think it’s how you measured (maybe different spots or time of day or not enough carbs and flat). When I really started pounding lots of food, good food, trying to bill I ended up loosing fat. It was like a light went off….I had read and heard how important eating is but this is when it hit me. It’s HARD to get down 4,000 clean calories but you probably need it. Lots of carbs….energy to crush the gym. Eat more.

 

[RzSco]

I can push myself all I want but if my muscles are not capable of doing the same number of reps as last workout then either I didn't stimulate them enough to prevent detraining or I exhausted them so much that they could not recover even though they had plenty of calories to do so. I doubt CNS fatigue is relevant for me due to low level of strength.

I just want to add reps or weight somehow. I can only add volume by doing more frequent, less intense workouts. I can only add intensity by doing less frequent, more intense workouts.

Volume or intensity for someone with tiny muscles and difficulty growing?

 

[jJjburton]

I can push myself all I want but if my muscles are not capable of doing the same number of reps as last workout then either I didn't stimulate them enough to prevent detraining or I exhausted them so much that they could not recover even though they had plenty of calories to do so. I doubt CNS fatigue is relevant for me due to low level of strength.

I just want to add reps or weight somehow. I can only add volume by doing more frequent, less intense workouts. I can only add intensity by doing less frequent, more intense workouts.

Volume or intensity for someone with tiny muscles and difficulty growing?

Workout more, lift instenser aka more intense

 

[Pineapples4Puss]

Imagine taking steroids when you have 36 cm arms at 188cm height ... like holy shit this has to be trolling

That’s why 13-14 inches? I didn’t even see the height…. I’m an inch taller and feel skinny as fuck with 18 inch arms.

 

[eery]

There is an optimal rest period of time, for muscular endurance, hypertrophy, power, and strength. I thinkk hypertrophy (6-12 reps) is 60-90 seconds is optimal.

in what exercise, at what intensity for how many reps?

60-90 seconds would not be enough to perform at your best for anything other then small movements like lateral raises, curls and stuff like that imo.

if you can squat a 10-15RM and rest for only 60-90 seconds and perform at your best, you are a fucking freak imo, or you are so small its not that taxing for you or what you think is failure is like 5 reps in reserve. Most people will be panting on the floor for 2-4min after that.

Rest as long as you need to get the most out of your next workset.

here are some reads:

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men - PubMed

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7)...

pubmed.ncbi.nlm.nih.gov

Rest Times - Important or Not? – Revive Stronger

In this article I answer the question; how long should your rest times be? Should you carry a stop watch with you, or is that overkill? Find out here.

revivestronger.com

How Long Should You Rest Between Sets to Build Muscle?

Long rest times are great for gaining strength. Short rest times are better for improving your fitness. Both can be good for building muscle.

outlift.com

men.

 

[RzSco]

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