feeling the pump or lifting heavy

[Docd187123]

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

3500'cals seems like it should be plenty for you but if you are very active or have a fast metabolism it might not be enough. If you're gaining weight then it's plenty. If you're not gaining weight eat more cals.

If I were you I would drop protein slightly maybe 200-225g a day. Fats are fine where they are but you could raise them a bit if you want. And any extra calories you need I would try and get from carbs.

I'm 5'10" @ 205lbs. I'll take in 200-250g of protein usually, about 80 or more grams of fat, and mad out as many carbs as I can get. This way my performance in the gym is maximized

 

[zeta1]

3500'cals seems like it should be plenty for you but if you are very active or have a fast metabolism it might not be enough. If you're gaining weight then it's plenty. If you're not gaining weight eat more cals.

If I were you I would drop protein slightly maybe 200-225g a day. Fats are fine where they are but you could raise them a bit if you want. And any extra calories you need I would try and get from carbs.

I'm 5'10" @ 205lbs. I'll take in 200-250g of protein usually, about 80 or more grams of fat, and mad out as many carbs as I can get. This way my performance in the gym is maximized

I started to add half a cup of oats to one of my shakes to get some extra carbs,, I want to reach 150lbs which realistically speaking is not much, 10 pounds of muscle isn't alot for a goal say in a year, how do you track your gains? I do body measurements and bf test once a month and weigh ins every Saturday and also track my workouts as well

 

[Docd187123]

I started to add half a cup of oats to one of my shakes to get some extra carbs,, I want to reach 150lbs which realistically speaking is not much, 10 pounds of muscle isn't alot for a goal say in a year, how do you track your gains? I do body measurements and bf test once a month and weigh ins every Saturday and also track my workouts as well

I'm a strength athlete/competitive powerlifter so keeping track of my progress is mainly strength and just making sure my body weight stays within a certain range.

 

[ebkallday]

I started to add half a cup of oats to one of my shakes to get some extra carbs,, I want to reach 150lbs which realistically speaking is not much, 10 pounds of muscle isn't alot for a goal say in a year, how do you track your gains? I do body measurements and bf test once a month and weigh ins every Saturday and also track my workouts as well

Throw a scoop of peanut butter in your post workout shake too.

 

[zeta1]

I'm a strength athlete/competitive powerlifter so keeping track of my progress is mainly strength and just making sure my body weight stays within a certain range.

i changed my rep range from 6-8 to 8-12 now, but ill still throw in a week or two of strength.

 

[zeta1]

Throw a scoop of peanut butter in your post workout shake too.

i used to when i was eating chicken breast to get that fat in, now i eat pretty much just ground turkey, after i weigh myself tomorrow if it didnt go up ill start doing that again to get some fat and up the calories again.

 

[zeta1]

would anyone recommend the german volume training for someone thats beginner/intermediate?

 

[Docd187123]

would anyone recommend the german volume training for someone thats beginner/intermediate?

No. Much better programs for beginners and intermediates.

 

[zeta1]

No. Much better programs for beginners and intermediates.

when on your cutting cycle besides calories, does the workout need to change? for example one of those "fat-burn" workouts? i want to get the best of my beginner training gains

 

[Docd187123]

when on your cutting cycle besides calories, does the workout need to change? for example one of those "fat-burn" workouts? i want to get the best of my beginner training gains

When cutting volume becomes harder to recover from making intensity more important. Keep intensity, as a function of 1RM, high and cut back on volume.

 

[zeta1]

When cutting volume becomes harder to recover from making intensity more important. Keep intensity, as a function of 1RM, high and cut back on volume.

For example I do 3 sets of 8-13 on all my compound lifts, I would do say 2 sets when on cutting, would my reps go down as well?

 

[Docd187123]

For example I do 3 sets of 8-13 on all my compound lifts, I would do say 2 sets when on cutting, would my reps go down as well?

3 sets isn't much so maybe some thing like 3 sets of 4-8reps on your compounds, keep your accessory and isolation lifts higher reps, 8-12 or so, but cut back on these lifts. Number one priority is the compound lifts.

 

[zeta1]

3 sets isn't much so maybe some thing like 3 sets of 4-8reps on your compounds, keep your accessory and isolation lifts higher reps, 8-12 or so, but cut back on these lifts. Number one priority is the compound lifts.

The Muscle Building Workout Routine: Upper Body A

1. Bench Press
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Rows
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
3. Incline Dumbbell Press
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Lat Pull-Downs
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
5. Lateral Raises
   2 sets of 10-12 reps.
   1 minute rest between sets.
6. Triceps Press-Downs
   2 sets of 10-12 reps.
   1 minute rest between sets.
7. Dumbbell Curls
   2 sets of 10-12 reps.
   1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

1. Romanian Deadlifts
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Leg Press
   3 sets of 10-12 reps.
   1-2 minutes rest between sets.
3. Seated Leg Curls
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Standing Calf Raises
   4 sets of 6-8 reps.
   20 seconds rest
   
5. Abs
   x sets of 8-15 reps.
   20 seconds rest

The Muscle Building Workout Routine: Upper Body B

1. Pull-Ups
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Barbell Shoulder Press
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
3. Seated Cable Row
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Dumbbell Bench Press
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
5. Dumbbell Flyes
   2 sets of 10-12 reps.
   1 minute rest between sets.
6. Barbell Curls
   2 sets of 10-12 reps.
   1 minute rest between sets.
7. Skull Crushers
   2 sets of 10-12 reps.
   1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

1. Squats
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Leg Extensions
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
3. Laying Leg Curls
   3 sets of 10-12 reps.
   20 seconds rest
   
4. Abs
   x sets of 8-15 reps.
   20 seconds rest

this is what i am currently doing upper/lower split. the compound lifts where in the 6-8 rep range but i changed them to 8-12 lowered my weight a bit but kept it as high as i could so i could reach 8 reps minimum and work my way to the 12 reps on all 3 sets.

 

[Docd187123]

The Muscle Building Workout Routine: Upper Body A

1. Bench Press
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Rows
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
3. Incline Dumbbell Press
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Lat Pull-Downs
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
5. Lateral Raises
   2 sets of 10-12 reps.
   1 minute rest between sets.
6. Triceps Press-Downs
   2 sets of 10-12 reps.
   1 minute rest between sets.
7. Dumbbell Curls
   2 sets of 10-12 reps.
   1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

1. Romanian Deadlifts
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Leg Press
   3 sets of 10-12 reps.
   1-2 minutes rest between sets.
3. Seated Leg Curls
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Standing Calf Raises
   4 sets of 6-8 reps.
   20 seconds rest
   
5. Abs
   x sets of 8-15 reps.
   20 seconds rest

The Muscle Building Workout Routine: Upper Body B

1. Pull-Ups
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Barbell Shoulder Press
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
3. Seated Cable Row
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
4. Dumbbell Bench Press
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
5. Dumbbell Flyes
   2 sets of 10-12 reps.
   1 minute rest between sets.
6. Barbell Curls
   2 sets of 10-12 reps.
   1 minute rest between sets.
7. Skull Crushers
   2 sets of 10-12 reps.
   1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

1. Squats
   3 sets of 8-12 reps.
   2-3 minutes rest between sets.
2. Leg Extensions
   3 sets of 8-10 reps.
   1-2 minutes rest between sets.
3. Laying Leg Curls
   3 sets of 10-12 reps.
   20 seconds rest
   
4. Abs
   x sets of 8-15 reps.
   20 seconds rest

this is what i am currently doing upper/lower split. the compound lifts where in the 6-8 rep range but i changed them to 8-12 lowered my weight a bit but kept it as high as i could so i could reach 8 reps minimum and work my way to the 12 reps on all 3 sets.

That's not that bad. Try it out and see how it works

 

[zeta1]

That's not that bad. Try it out and see how it works

thanks for the help

 

[zeta1]

Did 2 sets of lateral raises, 10-12 reps with 20lb weights,, used some pointers I got from a video on YouTube, keeping shoulder blades together, leaning a little forward but the best one was not lowering the weight all the way down but keeping it about 6-7 inches from you sides to keep the tension on the shoulders , best shlukder workout I've had.

 

[zeta1]

here is the video where i got the tips.
real good stuff, works the shoulders 100%