I enjoy your articles on T-nation the most. your old article about bulking ( https://www.t-nation.com/training/truth-about-bulking?sf=jvpnlyp ) has opened my eyes to nutrition and I have been doing well since then.
based on that article my diet is 3000-3500 Calories. 260-320 g of protein , 260-320 g carbs and the rest comes from fats. I am doing well in my lifts and dont do any cardio. I do lots of drop sets to limit fat gains or to lose fat during cutting. 50 % drop in weight and trying to get above 10-15 in total reps. my only concern is strength gains in the big lifts (bench, dead lift, squat and standing up military press). I am not able to advance in those lifts fast and I mean lifting heavy for reps (6-8). for example my bench is stuck at 225 lbs for 5 reps for 1 year and a half now and those 5 reps are not a guarantee from week to week… though this didnt limit my gains. I was able to add 4 kilos of muscle in a 6 months bulk naturally. It is my first bulk. now i am on my second
here is my complete program,
heavy flat bench, heavy inclined bench followed by inclined light dumbells, hammer strength, machine flies 4 sets with 2 drop sets.
dead lift, machine rows, shrugs, 2 cable workouts: 4 sets 2 being drop sets.
2 bicep workoout one fore arm, 3 tri ceps workout. all 4 sets include a drop set.
Military press, lateral raises, front raises, bending shoulder raises for back shoulders. the last three workout are all 4 sets with drop sets.
squat , machine squat , calves raises, and quad curls with drop sets. I cant do any hamstring isolation because it always tend to cramp painfully. I guess deadlifting and squat would be enough.
so as I said my strength gians is limited.
am I overtraining ? I try to limit fat gains with drop sets and it was the only way to cut down to 7% body fat. I try not to rest any day in a cut session while on a bulk I rest 2 days.
is there a training technique required (power lifting training) to add strength ? I have seen people less muscular than me lifting way more in all these lifts.
my aim here is to be able to lift heavy for reps (at least 5) not 1-rep max.
please critique my workout in general and give a lifting wisdom on my main concern.