Bulk aftermath - complete failure!

[eery]

4-day split ABxABxx was my routine for most of this bulk. I was meant to increase weight if I got all my reps in the desired range but I was really just wheelspinning and getting fat. I should be able to grow from these compound lifts at such a shit strength level and eating 3800 calories for a 1kg per week weight gain. These numbers are essentially very close to my maxes, and are pathetic! I'm just that weak though and natty I was plateaued for years at 2/3rds of these weights. That first test cycle was the only thing that ever actually seemed to do anything.

A
5 x 10-12 bench 60kg
5 X 10-12 row 50kg
5 X 15-20 bicep curls 25kg

B
5 X 10-12 squat 70kg
5 X 10-12 overhead presses 45kg
5 X 15-20 skull crushers 20kg



I don't know man, I had gear from 3 different sources (2 direct from labs) and 5 different labs, you'd think at least some of it was not bunk right? These were not shit labs either, I did my research.

1kg gain a week? bro what the fuck. Ofcourse you'll get fat as fuck on a 1100kcal surplus.. 300-500 should be more than enough lol. Why wouldnt you want to optimize your training for the best possible hypertrophy outcome? It looks like you are just trying to become stronger looking at this.

ofcoures you saw gains in size and strength when you went from 70 to 80kg, cuz you gained fucking weight.

How hard are you pushing these sets? What is the RPE/RIR on those 5 sets? How often are you doing these sessions and what is that you said about working out once a week? lol ofcourse you wont do anything then perhaps maintain some strength doing that..

how did your diet look during these different times?

 

[RzSco]

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.

Yep, it's extremely grim. I probably had about 10 inches before steroids. My whole family are basically noodles coated in a thick layer of grease. At least I can be lean.

 

[Dead]

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.

Kinda felt this way about it 2:00 I could sed

 

[Dead]

b

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

Thanks!

 

[jJjburton]

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.

Yes, that is for hypertrophy which is no higher then 82% 1RM

Or 6-12 reps depending

 

[may2021]

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

That's the first thing that I thought of.
I'm 5'5" and have bigger arms since starting up again in May on 350 test.

He just needs to lift much heavier weight.

 

[MisterSuperGod]

That's the first thing that I thought of.
I'm 5'5" and have bigger arms since starting up again in May on 350 test.

He just needs to lift much heavier weight.

My dude!

 

[Dead]

Yes, that is for hypertrophy which is no higher then 82% 1RM

Or 6-12 reps depending

In that case I’d have to up my volume to like 8 sets or I’d be done in 50 minutes. Can ANYONE else touch on these short rest times?

 

[Gbro]

In that case I’d have to up my volume to like 8 sets or I’d be done in 50 minutes. Can ANYONE else touch on these short rest times?

What's to touch on. Heavy compounds are 2-3 minutes, everything else is 60-90 seconds. You don't get bigger by spending a lot of time on 10 minute rests at the gym.

 

[Gbro]

I do one set. I take an hour and thirty minute rest, and them I do a second set. My workout lasts an hour and thirty two minutes! I'm going to be huge! drr drr

 

[Pineapples4Puss]

In that case I’d have to up my volume to like 8 sets or I’d be done in 50 minutes. Can ANYONE else touch on these short rest times?

Depends on what I’m doing

If I’m doing a heavy compound movement like a barbell row I’m resting 2-3 minutes. BUT if I’m doing them for volume and pump At a lighter weight I’m doing 60-90 second rest.

I don’t think you should be huffing and puffing after every single set. You should train hard enough that it’s a struggle but you’re able to do a good 4-6 movements with 8-20 reps with decent form 85% of the time for hypertrophy. Always worked for me at least.


Kinda over thinking it. Simply go lift and make it into work if you want results.

 

[Norse13]

In that case I’d have to up my volume to like 8 sets or I’d be done in 50 minutes. Can ANYONE else touch on these short rest times?

I'm not claiming to be a training guru, but I base my rest time on recovery ability, gauged by how many reps I reduce on the following sets.

Example, dumbbell lat raises, I may aim for somewhere around 15-12-10 reps. That's about 90 second rest for me. I choose a weight that i can squeeze out 15 or so reps on first set (to failure or 1rir). If I rest just 45 seconds, there's no way in hell that I'll manage 12 reps on the second set. 90 sec rest allows me to recover enough to do around 12 reps on second set. And around 10 on the third set.

I do 120-150 second rest on upper body compound lifts, about 90 second on isolation lifts.

I'm a bit older... I recovered faster when I was younger and had 15-30 second less rest times then.

 

[Ferenor]

I'll leave the GBR (generic bulking routine) by Lyle McDonald here

 

[eery]

I'll leave the GBR (generic bulking routine) by Lyle McDonald here

View attachment 158285

A Look at Some Popular Hypertrophy Programs

A post I made to the Power and Bulk forum comparing HST, DC and my generic bulking program.

bodyrecomposition.com

Training Volume and Muscle Growth: Part 3 -

And finally, in Part 3 of Training Volume and Muscle Growth, I look at how the 6 studies I examined fit together along with the issue of set count.

bodyrecomposition.com

Lyle mcdonald is a great resource in general.

 

[may2021]

I'll leave the GBR (generic bulking routine) by Lyle McDonald here

View attachment 158285

I'm just curious - there's no weight used in each exercise listed - nor a relative percent, so isn't this essentially useless?

What's amusing is the ABS row.
Exercise: ABS
SetsxReps: Whatever

Someone - like @Mac11wildcat
Please explain to me how using heavy weight on abs doesn't simply cause that area to expand. I could never understand why people thought it made sense to use heavy weight in ab movements.

Aren't you just blowing that area out?

 

[Gbro]

I'm just curious - there's no weight used in each exercise listed - nor a relative percent, so isn't this essentially useless?

What's amusing is the ABS row.
Exercise: ABS
SetsxReps: Whatever

Someone - like @Mac11wildcat
Please explain to me how using heavy weight on abs doesn't simply cause that area to expand. I could never understand why people thought it made sense to use heavy weight in ab movements.

Aren't you just blowing that area out?

What's confusing? You use a weight that's just a little to heavy to get every rep on every set. When you are able to get all of the reps/set, you increase the weight the next time.

 

[Formsh1ft]

Training is shit. Nothing to repair so nothing to gain. Too much kcals on top of that and you'll simply just get fat.

Your body has no reason to use the extra kcals because there's almost nothing to repair and rebuild.

 

[Dead]

I do one set. I take an hour and thirty minute rest, and them I do a second set. My workout lasts an hour and thirty two minutes! I'm going to be huge! drr drr

Rest times are 2:30 not 1:30

 

[Gbro]

Rest times are 2:30 not 1:30

I only take 2:30(ish) for heavy compounds. Everything else is one minute.

 

[malfeasance]

What's to touch on. Heavy compounds are 2-3 minutes, everything else is 60-90 seconds. You don't get bigger by spending a lot of time on 10 minute rests at the gym.

Unless I am fighting puking on leg day, in which case rest between sets is long enough that I am 98% certain I am not going to hurl all over the floor on my next set.