Dont get discouraged, building muscle takes a long ass time. Check again in a few months, until then just do as you are, focusing on diet and lifts. As you admitted before you CANNOT be scared to get a little fatter, this will inhibit your progress, being “fatter” also includes a fuller look that will be noticeable on a leaner frame like yours. Keep at it man, you got the drive. Gains will come, be patient
Muscle gain does not happen with the same suddenness as a cut. Forget weeks and forget months. You have years of heavy lifting and big eating in front of you before you yourself notice a difference. Being that you see yourself every day, you’ll be the last to notice that difference. But seriously - years. It’s a lifelong struggle.
Hammer curl 12 kg x 18, 12, 13, 10
Cable Preacher curl 25 kg x 17, 12, 12, 12
Rope pushdown 30 kg x 22, 18, 25 kg x 20
Pjr pullover 26 kg x 13, 11
Leg press 2 sets
My schedule was thrown off a bit this week due to holidays and I had to train at 3pm today (I usually train in the evening). I felt pretty taxed during and after the workout. I really pushed myself still. It’s 10pm and I’m still quite tired, more than I’m used to, so I’m looking forward to tomorrow since it’ll be rest day.
So here’s a thought about 5/3/1.
I’d like to hear @T3hPwnisher’s take on this as we talked about it in the past.
Since as of next week my mass season with Paul Carter will come to an end, I talked to him about my intentions of doing 5/3/1 for a year with boring but big.
He agreed that it’s a good idea for me to do it if I can stick with it for that long, but commented on the fact that he doesn’t think BBB would not be best for me. He said that he thinks at the moment high volume at low intensity on the big lifts is not what I need. He also added that most of my progress will come by focusing on beating rep pr’s on the basic lifts.
Do you think I’d be best served doing a different, simpler template like the triumvirate for the first months at least?
You shouldn’t do ANY one 5/3/1 program for a year, to include BBB. Jim recommends sticking with a program for 2-5 cycles before moving onto another one. This s a basic form of periodization, as each 5/3/1 program focuses on different physical qualities (size, strength, speed, conditioning, etc), and by rotating through them you bring them all up. If you just focus on one, eventually your weaknesses will limit your ability to make yourself stronger.
What Paul is saying gels with what Jim advocates as well. You’ll have a time to focus on PR sets with 5/3/1, as those are typically the “anchor” programs. These are the times when you go for PRs. Leaders are the programs that set you up for success on those programs. Going back to periodization as an example, leaders are like accumulation blocks and anchors are like intensification.
BBB might be a good kick start. Do it for 2-3 cycles, then do 5x5 FSL and go for PR sets and jokers for 1-2 cycles after that. Then, after that, try a different 5/3/1 program.
Interesting. I know these things are discussed in Forever book, which I don’t own at the moment but plan on getting the next months.
The thing is I know literally nothing about periodization (other than maybe the definition of the term) and this makes me a bit anxious because at first I thought that the basic 5/3/1 programming I had learned about was all there was to it and now I’m learning new stuff that I might mess up before even starting the program.
I understand that sticking with the same template for a year is not advised and I wasn’t suggesting that, however I think what Paul was saying is that, since I’m not that strong yet, if a big chunk of my volume is done at a low percentage, I’ll be moving around very little weight, maybe not enough to have a training effect at all?
To give some perspective, the most weight I’m able to do on the bench currently is 180 lbs x 4 reps at a bw of 160 lbs. I don’t know the standards but it sounds lame to me after almost three years of training. And that’s okay, because now I realize that so far I trained with the wrong principles in mind and chasing irrelevant goals. I’m here to change this from now on, but still as far as my base it is what it is.
So to sum up, I have filled my training with so much unnecessary stuff so far (I’m talking up to when I started training under Paul’s guidance of course) that now I want to find the simplest training methodology that will allow me the best possible progress. So that next time I ask myself why I’m not as big as I’d like, the answer won’t be as obvious as, “no shit, you struggle with 110 kg on the squat.”