T Nation

Getting Stronger, Not Much Bigger Anymore...

Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?

Combination of things likely. Hitting periods of lower rep real heavy shit is good, very useful, as long as you head back to the classic bodybuilding style volume at other points.

The two things that come to mind are a) progress is not linear. You can be stuck for minths and then bam! Put on 4 or 5 lbs in a couple weeks out of nowhere. Progress is step wise. b) strength could just be ahead of size for the moment. Generally speaking if actually eating enough for size gains and also training in a manner that is geared towards size gains, then a jump in strength will usually eventually be accompanied by a jump in size, either at the same time or a bit behind the strength jump.

The other thing is you might just not be eating enough, and/or need more peri-workout nutrition.

[quote]Aragorn wrote:
Combination of things likely. Hitting periods of lower rep real heavy shit is good, very useful, as long as you head back to the classic bodybuilding style volume at other points.

The two things that come to mind are a) progress is not linear. You can be stuck for minths and then bam! Put on 4 or 5 lbs in a couple weeks out of nowhere. Progress is step wise. b) strength could just be ahead of size for the moment. Generally speaking if actually eating enough for size gains and also training in a manner that is geared towards size gains, then a jump in strength will usually eventually be accompanied by a jump in size, either at the same time or a bit behind the strength jump.

The other thing is you might just not be eating enough, and/or need more peri-workout nutrition.[/quote]

Thanks for the input man. I am hoping that the size is right around the corner! I agree that I may need some extra peri-workout nutrition as well.

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

Post Pics…
Your 5’8 205@12%? thats pretty fucking big and solid bro…I’m 5’7@ 185 @ around 12% and Im decent size.

[quote]Cron391 wrote:

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

Post Pics…
Your 5’8 205@12%? thats pretty fucking big and solid bro…I’m 5’7@ 185 @ around 12% and Im decent size.[/quote]

Ill have to take a few pics soon. Never been much for self shots lol…but I realize that I need to put my money where my mouth is here bc there are so many fucking brotards here that claim to be freaks and really look like dog shit lol. I did just post up a pic in the 18" arm thread. I literally took it like 10 minutes ago, cold and flat. hard to take pics of your own arm.

[quote]Cron391 wrote:

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

Post Pics…
Your 5’8 205@12%? thats pretty fucking big and solid bro…I’m 5’7@ 185 @ around 12% and Im decent size.[/quote]

Here. This was me like 8 moths ago at like…197 at say 14%? obviously not pumped at all, just woke up.

[quote]ironmanzvw wrote:

[quote]Cron391 wrote:

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

Post Pics…
Your 5’8 205@12%? thats pretty fucking big and solid bro…I’m 5’7@ 185 @ around 12% and Im decent size.[/quote]

Here. This was me like 8 moths ago at like…197 at say 14%? obviously not pumped at all, just woke up.[/quote]

Actually I think I was closer to 194 there. sorry

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

I would consider upping the reps, strength and sze is not always synonymous. Of course to get bigger you have to get stronger(unless you just increase sarcoplasmic fluid retention in the cells)but just because you’re seeing strength gains doesn’t mean you’re making muscle gains (as you seem to have realized)

Just do your strength work as normal and add in some more assesory lifts with higher volume. Or consider upping the reps on your main lifts. if you really want to see some progress, try a more high frequency routine. These seem to work better for natural athletes and with good reason. Also, try to keep your diet consistant, I.E. track your calories.

Looking solid bro! Nice upper chest and traps.

But I think u distribution of fat is more “gracefull” that other so I think you are under estimate your bf%. By that I mean you dont seem to store a lot of fat on your midsection, and have decent chest separation up top that may make it appear your bf to be lower.

When u get below 10% you will be a BEAST. GOOD FUCKING WORK

Oh and your size defentially fits your strength. IMO.

So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?

crank up the volume on one accessory lift just focusing on the pump, 10x10/fst7 etc

[quote]Cron391 wrote:
Looking solid bro! Nice upper chest and traps.

But I think u distribution of fat is more “gracefull” that other so I think you are under estimate your bf%. By that I mean you dont seem to store a lot of fat on your midsection, and have decent chest separation up top that may make it appear your bf to be lower.

When u get below 10% you will be a BEAST. GOOD FUCKING WORK[/quote]

Thanks for the kind words boss.

I think you may be right about my bf. I am always still able to see my abs when bulking, chest stays separated, waist stays relatively same size, etc. But I just get…puffier Haha :confused:

BTW your arms in your avatar are fucking dirty dude!!!

[quote]youngster543210 wrote:

[quote]ironmanzvw wrote:
Hey guys,

24
5’8
205
12% bf

So in the past several months all of my lifts have gone up a substantial amount. I feel denser for sure, but not that much bigger. For instance, I have brought my flat bench from 365x4 to 405x4(5 if it’s a good day). Decline bench has gone from 315x6 to 315x10-14. All my other major lifts (squat, deads, etc.) have increased as well.

I know the first obvious response will be…EAT MORE DUMBASS! But I am, really. I mean, I have even been dirtying up my diet just to add cals. More peanut butter, more pasta, massive sub sandwiches, etc. Of course I still have my main foods: chicken, steak, sweet potatoes, brown rice, greens, eggs and egg whites, protein shakes, etc.

Is it just that my strength is ahead of my muscle size? I mean I have gained some weight, but I don’t feel like personally look to much bigger?

I have to admit that I have been hitting a lot of lower rep higher weight sets the past month or so, so maybe I just need to incorporate way more higher volume work? I do at least one high volume exercise for everybody part every week, maybe I need more?
[/quote]

I would consider upping the reps, strength and sze is not always synonymous. Of course to get bigger you have to get stronger(unless you just increase sarcoplasmic fluid retention in the cells)but just because you’re seeing strength gains doesn’t mean you’re making muscle gains (as you seem to have realized)

Just do your strength work as normal and add in some more assesory lifts with higher volume. Or consider upping the reps on your main lifts. if you really want to see some progress, try a more high frequency routine. These seem to work better for natural athletes and with good reason. Also, try to keep your diet consistant, I.E. track your calories.

[/quote]

I do need to add more high volume work like you said. Just blows my mind that someone can increase their strength by so much and not have bigger gains to go along with it lol. But I realize its not all about heavy weights

[quote]Iron_Made wrote:
So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?[/quote]

if these numbers are correct then this would be amazing progress.

[quote]paulieserafini wrote:

[quote]Iron_Made wrote:
So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?[/quote]

if these numbers are correct then this would be amazing progress.[/quote]

If this were true without using PED…he’d be man of the fucking year.

In 8 months = gained 11lb of LBM while SIMULTANEOUSLY loosing 2%bf

thats pretty dam unreal borderline impossible.

[quote]Cron391 wrote:

[quote]paulieserafini wrote:

[quote]Iron_Made wrote:
So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?[/quote]

if these numbers are correct then this would be amazing progress.[/quote]

If this were true without using PED…he’d be man of the fucking year.

In 8 months = gained 11lb of LBM while SIMULTANEOUSLY loosing 2%bf

thats pretty dam unreal borderline impossible.
[/quote]

I never said I’m not using PED lol…I’m on test.

Besides, everyone is off track lol. I didn’t start a thread to talk about my past 8 months of gains or fat loss. I was asking for opinions on continuing to grow, via different rep ranges and stuff.

[quote]ironmanzvw wrote:

[quote]Cron391 wrote:

[quote]paulieserafini wrote:

[quote]Iron_Made wrote:
So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?[/quote]

if these numbers are correct then this would be amazing progress.[/quote]

If this were true without using PED…he’d be man of the fucking year.

In 8 months = gained 11lb of LBM while SIMULTANEOUSLY loosing 2%bf

thats pretty dam unreal borderline impossible.
[/quote]

I never said I’m not using PED lol…I’m on test.

Besides, everyone is off track lol. I didn’t start a thread to talk about my past 8 months of gains or fat loss. I was asking for opinions on continuing to grow, via different rep ranges and stuff.[/quote]

By test do you mean Steroids? Or pro hormones? If its the second one, I’ve lost all hope of you, lol.

[quote]youngster543210 wrote:

[quote]ironmanzvw wrote:

[quote]Cron391 wrote:

[quote]paulieserafini wrote:

[quote]Iron_Made wrote:
So 8 months ago you say you were 194 @ 14% and now you say you are 205 @ 12%. What exactly is your question?[/quote]

if these numbers are correct then this would be amazing progress.[/quote]

If this were true without using PED…he’d be man of the fucking year.

In 8 months = gained 11lb of LBM while SIMULTANEOUSLY loosing 2%bf

thats pretty dam unreal borderline impossible.
[/quote]

I never said I’m not using PED lol…I’m on test.

Besides, everyone is off track lol. I didn’t start a thread to talk about my past 8 months of gains or fat loss. I was asking for opinions on continuing to grow, via different rep ranges and stuff.[/quote]

By test do you mean Steroids? Or pro hormones? If its the second one, I’ve lost all hope of you, lol.
[/quote]

Lol…never heard of anyone calling a prohormone test. Test as in testosterone enanthate. Prohormones are dumb

10lbs of lean muscle isn’t that noticeable if you’ve been staring at yourself every day and you have a some bf over it. You would need a before and after picture. Considering how much muscle legs hold you could very well have added 6lbs of muscle to your legs and 4lbs to your upperbody, although as you have noted your upper body numbers have gone through the roof. Many things go into how the body appears, including cardio, glycogen depletion and other stuff. have you been doing cardio? You look more like an athlete in your initial pic.

  1. An initial pic says nothing about what you are asking. Impressive build but I’m sayin

  2. Get a pump

  3. If I did use, I’m not sure I would take pictures and state that I was.