Hi everyone, I’m new to the forum but I’ve already read a lot of topics and I’m a t-nation reader for at least 1 year.
I’ll introduce myself: I’m a 20 year old male from Chile, South America. I’ve training seriously 2 years and I consider myself an obsessed gym rat.
In the past, I had serious problems with my nutrition, Overbulking then suffering from doing a cut diet with really lots of volume and cardio but really eating “too clean and too little” so losing a lot of the hard earned muscle.
My mind wasn’t healthy but right now I do better with nutrition.
I tend to be a little of a hard gainer in terms of muscle but I tend to gain fat without much problem. That’s why I have a very strict nutrition right now and I measure my calories.
Right now I’m at around 67kg fasted in the morning and I’m 179 cms.
I’m consuming 2800 calories (more or less, I usually measure food cooked as I’m not who cooks) on training days and 2450 on sundays (I eat less carbs as I don’t train that day).
I don’t eat a lot of carbs (250 ish) and I try to consume them around workout. I eat a lot of protein (250 ish too) and the rest is distributed with fat and some carbs when I have some days with more carbs.
I did your Indigo project hypertrophy plan (3 phases) and I think that I Improved a lot in my technique and range of motion, I had my PRs of 80kg in bench press, 52 kg in OHP, 110 kg in Squat, 125kg in DL all with full range of motion. (before I hadn’t a full range of motion).
I think I got something like 1 kg of muscle (I entered that program after a cut, so I started eating less calories and finished at around 2900 per day)
Right now I’m eating less calories because I’m having summer holidays and I’m not as active as I’m not going to the university.
I know I need to make “gainz” since I’m small even though I’m lean (something like 10 % I think, last year I was at around this “leanness” and when I got measured, I was at around 8.8%).
So… arriving to the question… I’m doing your “best damn…” plan.
The thing is I’m a gym rat and I tend to train a lot. As an example, for your indigo project training plan, I added some warm ups and I always trained at failure in a lot of the hypertrophy exercises.
My current plan is basically:
- bike 5-8 min
- 4x3 vertical jumps or long jumps (depending on push/pull days)
- Four exercises
- grip work 2 sets (loaded carries)
- 2 sets of hanging leg raises
- 2 sets of scissors
- “optional” bike 5-8 min, just on Wednesday and Thursday when I do leg extensions and leg curls, as it is more “isolation”
The thing is I’m adding 1-2 warm up sets before the 3 sets, and sometimes as I don’t feel tired, I add an extra set at the end when I’m putting weights in their places (so If I was deadlifting 100kg, I do a set with 60 kg, some like 12 reps with an emphasis in technique).
I decided to do more “bang for bucks” exercises, so I’m squatting twice a week (double RP day and double drop set day), deadlift 1 day (double drop set), romanian deadlift 1 day (double rest pause), military press twice a week (double RP and drop set), bench press twice too (same advanced techniques) and for triceps, one day close grip bench press (double drop set) and weighted dips (double rest pause). For my back I just to barbell rows once (double rest pause) and chin ups once (double rest pause) the 2 other days, seated cable rows and pulldowns. (the other exercises are more “isolation” for the mTor sets!)
I feel good when I’m at the gym, I don’t have problems when I’m working out, but I’m needing a lot of sleep, something like 9 hours and a nap after lunch… it’s very weird.
Workouts are lasting something between 1:25, 1:35.
I just finished my 5th session of the second week and as I’m monitoring my weight, I’ll adjust calories next week to try to gain something like 0.15-0.2kg per week.
I’m going very near to failure on the last sets, and I’ll increase weights after two weeks in a row achieving 2 extra reps of what I have to do. (so for example, I did 100kg deadlift 8 times two weeks in a row so I’ll increase to 105 kg next week, and as I did 70kg for 10 reps in that double drop set, I’ll increase to 75kg)
What do you think?
I’m curious because I’m doing more “work” so I fear that I’m training more than what I have to, and I don’t know if I should because of all the science you have behind the program.
However, I want to train abs and grip because I think the indigo project didn’t help me with that, and I feel those jumps are necessary because I want to maintain my hops.
Thanks for reading all of this stuff… I need some help and I’m forward to be hearing what you guys think