T Nation

New workout/method needed


#1

Hey guys. I discovered T-mag Nov. 2/2002, and after reading various articles on basic lifting and techniques, I implemented various changes in my regimen that worked out very well for me (tempo importance, nutrition, periodization, etc). I had lifted on and off for about 8 years, nothing serious, so the principles I discovered here really helped me out. This is what happened:

Nov 2/02 Present
Wt. 174 202
Bench: 200 365
Deads: 0 405
DB shoulder press: 50 110

I guess those are all the major lifts I do. I don't do squats because of a previous back injury, and have only recently begun doing deads (I like 'em!)

My workouts have been a regimented periodization program of 6 weeks strenth/6 weeks growth, working out 4 times a week. My results seem to indicate progress, but the thing is, most of my gains came on pretty rapidly, in about 6 months. In the past 6 months, I've only added 5 pounds to my body, and not much to my major lifts. My workouts consist of 25-30 sets on average. I'm currently doing the workout suggested a few weeks ago here written by Chad Waterbury: http://www.t-mag.com/nation_articles/284big.jsp

I modified it a bit to do different leg stuff instead of squats, though. (Leg presses and barbell deads instead of DB deads). Prior to this, I worked on probably 80% compound lifts only; dips, chinups of various kinds, presses of all kinds, rows, hack squats (barbell), deadlifts, and curls for arm stuff.

My diet is pretty well dialed in. I eat a cup of oatmeal every morning, without fail. Lunches are whole grain breads, tuna, and fruit only, each day. Dinner is nearly always chicken/vegetable or steak/vegetable, or whole wheat pasta with beef/chicken. Chips, desserts, etc. are at a minimum. I have a pre-workout shake with dextrose and maltodextrin, and a post workout shake of 3:1 carbs/protein. Before bed, I have a big shake with 80 grams of protein. It should be noted I like milk - my shakes and oatmeal all have milk in them. This diet is pretty regimented, but I'm human. I have pizza and white pasta sometimes, and cake and anything else a normal human being likes to consume. Not too often though. Also, I never drink, not even a little bit.

My goal is primarily to get bigger (surprise, surprise!). From my results, it looks like this is happening, but on this regimine, I have noticed more fat than usual on my body. I have trained even harder to compensate for this, but my lifts have stayed fairly stagnant for a few months now. I don't know what methods I should be following to counteract this. I want to be a hard 210 or so, and it's proving extremely difficult to do. Most guys would say, "it's your diet, stupid!" But anytime I add some extra quality calories to my diet (more morning oatmeal, a morning shake, etc.) the past few months, it seems to just get added on as fat instead.

From what I have posted, what could I change to improve my results? Are my expectations too high, or am I on target to hit my goal in a year or so doing what I'm doing? Taking any supplement other than creatine or protein is not an option for me. My t-levels are normal as proven by a recent medical test.

I just feel like I'm doing the same old thing, and when I begin my new latest "hypertrophy stage" my numbers look essentially the same as when I last did it. Any help would be appreciated from those in the know, or even pointing me towards a good new workout/philosophy. There are so damn many on here, I just don't know what school of thought to take.


#2

i didnt read all the details simply because it is too long. if you feel like you are doing the same thing just pick a different program every 3 weeks or so. there is a million here to choose from. also give massive eating a read.


#3

Strato,
First, I think your results are very good. You've made a ton of progress, I think. Two quick suggestions are that you may need to cut down slightly on your volume of work(try 12-15 sets per w/o) and you may want to try sprinting or some cardio work to get harder.


#4

I'd have to say that for gaining weight Just about everyone who uses the WSB template gains size and strength. Weighted GPP can help add on some mass (wheelbarrow/Sled)

For fat maintenance you can add in a couple sprint sessions (CT's Running man) and a couple of Davies Style GPP sessions (See Renegade Training article)

If I was doing the Sprints and Davies GPP then I'd initially nix the weighted GPP.


#5

Hi Strato,

First of all, congratulations on your progress! I remember when you first came onto the site about a year ago... Nice that you've stuck with it and made some changes. :slight_smile:

As for your current goals, I think that you need to make a decision about what you want to do: get stronger or cut fat. Now that you're beyond your "newbie gains", it'll be difficult to do both at the same time.

Personally, I like what Squatty said above. The Westside template has worked for pretty much anyone and everyone, including yours truly. So if you want to get bigger and stronger, give it a shot.

As for cutting fat, I like and can recommend Joel's CD/EDT program as being about the best out there if you want to maintain your strength while doing it. If you do a search here it should come up (it was posted as a thread rather than an article on T-Mag). One thing is that it requires some other supplementation, but nothing too radical. If you don't want to use 4-AD-EC, then check out JMB's site, where there's an updated version of the plan.

Hope this helps.


#6

Thanks, Char-dog! It's been a lot of hard work and a lot of reading to get to where I am, but for now I do feel like I'm kind of stuck. I see guys a lot far ahead than me and I want it for myself. I'll read into the program you mentioned...The WSB stuff seems to get a lot of good feedback on here, so maybe it's for me. All I know is, simple periodization for the past 4-6 months isn't cutting it for me.I do plan to stay away from the supplements though (4-AD, etc.)