Been lifting for 5 months straight

[youngguns]

Who says I shoould take a week off, and jsut eat my ass off? The deadlifts have started to crumble, i was going up great, got 355 for 6, then 365x5, 365x6, 370x5, THEN 370x4, THEN 370 x2!!!! Who thinks I should take a week off from working out? I think I'm going to take more than one week off from deads though, what should i supplement it with? So far i do deads, bent over rows, wide grip pull ups, chainsaws and shrugs,. thanks guys!
Ps. How much cardio should I do on my week off. So far I'm doing 30 minutes on off days in the morning, thanks again!

 

[SgtSlaughter]

Take a week off man.

Deadlifting every OTHER week you'll see your power climb much better that way. Deadlifts are very draining on the CNS when you're getting up there in weight like you are now.

Low impact cardio a few times on ur off week would suffice.

At this point in time...and any other really, I think you'd benefit greatly from a 5x5 set up and learn the principals so you can apply them to the rest of your lifting carear. What you're doing with the week off would be a "deload" completely... then you'd get back into it starting back a certain amount of pounds and work your way up and past your previous PR's.

 

[youngguns]

Take a week off man.

Deadlifting every OTHER week you'll see your power climb much better that way. Deadlifts are very draining on the CNS when you're getting up there in weight like you are now.

Low impact cardio a few times on ur off week would suffice.

At this point in time...and any other really, I think you'd benefit greatly from a 5x5 set up and learn the principals so you can apply them to the rest of your lifting carear. What you're doing with the week off would be a "deload" completely... then you'd get back into it starting back a certain amount of pounds and work your way up and past your previous PR's.

I think I have a grasp on the principles, I've already done the 5x5. Good advice man, I really appreciate it. Ill take a week off, then in 4 weeks try and set more prs. Thanks bro.

 

[Deleted member 33117]

Pulling 370 for reps with only 5 months of training is pretty impressive. If I read you other thread right you are doing morning cardio on an empty stomach right? So I assume you are cutting. It is not uncommon to see strength loss when cutting.

 

[Sassy69]

Pulling 370 for reps with only 5 months of training is pretty impressive. If I read you other thread right you are doing morning cardio on an empty stomach right? So I assume you are cutting. It is not uncommon to see strength loss when cutting.

Was goign to be my same comment -- what are the goals you are fueling for? If you are focused more on cutting then your strength is going to take a hit. If you are fueling for strength, then they wont' but your bodyfat might.

But outside of that - if you've been following the same program for 5 months, I'd suggest a change just to shake things up - and as Sarge said - maybe you need a more efficient program that gives you better recovery time.

 

[JKurz1]

and jsut eat my ass off

NO NEED FOR THAT....MAINTENENCE CALS BRO!

 

[youngguns]

Pulling 370 for reps with only 5 months of training is pretty impressive. If I read you other thread right you are doing morning cardio on an empty stomach right? So I assume you are cutting. It is not uncommon to see strength loss when cutting.

I have acutally been lifting for 14 months. But in the middle of that I had surgery and had to take time off. I've been working out for 5 months straight now, well, I'm taking my week off right now so, and I'm still bulking, I just want to lose a little fat.

 

[youngguns]

Was goign to be my same comment -- what are the goals you are fueling for? If you are focused more on cutting then your strength is going to take a hit. If you are fueling for strength, then they wont' but your bodyfat might.

But outside of that - if you've been following the same program for 5 months, I'd suggest a change just to shake things up - and as Sarge said - maybe you need a more efficient program that gives you better recovery time.

Right now I'm working one day, then the next off, repeat. Theres tons of resting time, it took me 5 months to burn out...

 

[youngguns]

When I get back to deadlifts, I was thinking 135,225,315,350x6 then next deadlift workout, 355x6, and so on, until i get to 370 and try and get 6 reps... a new pr...
then 375....

 

[youngguns]

...

 

[Deleted member 33117]

For your original question, how much cardio should you do when trying to trim down a little? Zero. Cardio is for cardiovascular health. Just drop it completely and eat 200 less calories a day, unless your primary concern is training for endurance. Take that one sandwich you like to eat for your 4th meal every day and cut it in half and toss half in the trash.

What does your EFA intake look like?

 

[youngguns]

For your original question, how much cardio should you do when trying to trim down a little? Zero. Cardio is for cardiovascular health. Just drop it completely and eat 200 less calories a day, unless your primary concern is training for endurance. Take that one sandwich you like to eat for your 4th meal every day and cut it in half and toss half in the trash.

What does your EFA intake look like?

I eat a can of salmon about every toher day, I mix udos, flax seeds oil in my morning protein shakes, and I eat a lot of ANPB.

 

[Deleted member 33117]

I eat a can of salmon about every toher day, I mix udos, flax seeds oil in my morning protein shakes, and I eat a lot of ANPB.

The first three are good, but ANPD is primariy for n-9 fats, which are not essential. Still it is a superior source of fat than saturated or trans fats.

 

[JKurz1]

bro I would never ever reccomend dropping cardio. it does soooo much more than burn cals....helps u recover aids protein synthesis jacks metabolism....eat a tad more or cardio days and do it 2 to 3 times a week ....the heart will thnk u. the days of bulking and getting fat are long gone.....ive given it up for the mnth of january only because I'm sub 6 % tryimg to get a little cushion

 

[Deleted member 33117]

bro I would never ever reccomend dropping cardio. it does soooo much more than burn cals....helps u recover aids protein synthesis jacks metabolism....eat a tad more or cardio days and do it 2 to 3 times a week ....the heart will thnk u. the days of bulking and getting fat are long gone.....ive given it up for the mnth of january only because I'm sub 6 % tryimg to get a little cushion

1) Helps recover? How so? If physical activity helps aid in recovery from weight training, why not hit the weights again instead? What evidence do you have the cardio aids in recovery?

2) Aids in protein synthesis? Possibly for an inactive individual, but certain not for someone who regularly does heavy resistance training. Marathon runners must have insane protein synthesis.

3) Jacks metabolism? Only hard sprinting or interval training, and even then, would you compair the metabolic increase with doing heavy squats? High intensity cardio of corse cuts into your recovery ability and does not stimulate the same growth as weight training. Why not just add an additional squat workout instead?

The heart might thank you, but a clean diet for someone who already weight trains regularly will lead to overall better general health. However, we can agree to disagree on this. I'm just not a big believer in cardio for people training for maximum strength of lean body mass. It is counter productive.

 

[JKurz1]

ok agree to disagree. that's what well do. do a search on cardio bodybuilding benefits. all my points are easily identified. howrver if bbing is not the goal but strength and size is....thats a whole new game and squats farmet walks etc are great cardio.

no question diet is 90 % of the game. I've given up cardio for this coming month. followed by a 98 % high cakorie clean diet and solid training regimine I am assuming ill go from 7 % to 9ish......tolrable.

on a side note its 10000x easier for me to eat every 2 hrs when I d a mere 2o min am walk....im ravishing all day. havrnt done a lick in 2 days and I'm finding it very easiy to miss a meal.....ive had 10 meals inc pw shakes x 2 when I normally have 8 a day....

 

[youngguns]

Well I took 8 days off, with cardio only 2 times...
I start with squats today, yay

 

[timtim]

The heart might thank you, but a clean diet for someone who already weight trains regularly will lead to overall better general health.

speculation. can you show any proof to this comment?

if you really want to defend the notion that cardio will help with heart health (as if thats really important or anything) but will hinder your ability to be big, so easy decision, big muscles - then that is your choice. confusing to me but its your belief.

cardio does so many beneficial things for your body why anyone would eliminate it really confuses me. if you dont agree with cardio that is one thing but to say that cardio is a hinderance to any bb is ridiculous. just like aas, too much of them are bad. same with cardio. if cardio is done appropriately and not over done, it should be a part of everyones life, whether bb or not, bulking or cutting, whatever. cardio should always be done if a healthy lifestyle is your choice. eating 200 less calories a day does nothing for the heart or body.

 

[Deleted member 33117]

speculation. can you show any proof to this comment?

if you really want to defend the notion that cardio will help with heart health (as if thats really important or anything) but will hinder your ability to be big, so easy decision, big muscles - then that is your choice. confusing to me but its your belief.

cardio does so many beneficial things for your body why anyone would eliminate it really confuses me. if you dont agree with cardio that is one thing but to say that cardio is a hinderance to any bb is ridiculous. just like aas, too much of them are bad. same with cardio. if cardio is done appropriately and not over done, it should be a part of everyones life, whether bb or not, bulking or cutting, whatever. cardio should always be done if a healthy lifestyle is your choice. eating 200 less calories a day does nothing for the heart or body.

Saying that cardio will improve recovery is pure speculation as well. I've got a number of physiology and excersize science books on my shelf that definately show doing endurance training can change the ratios of fiber types away from white fast twitch fibers, which would ultimately slightly reduce gains in lbm from resistance training. Specific adaptation to imposed demands. If you have the energy and recovery ability to do cardio sessions, you could utilize that same energy for more weight training sessions which actually stimulate strength and gains in lbm. No, I am adamantly opposed to cardio for anyone who goal is optimal gains in lbm or changes in body composition. If you are concerned about your cardiovascular health beyond weight training, stop eating shit. Cut your saturated fat down, stop eating all transfat and hi GI carbs, and increase your EFA and fiber intake. There are plenty of respected guru's and doctors who agree.

 

[JKurz1]

bbf what are your goals?stats? compete? evet been sub 6 %

 

[Deleted member 33117]

bbf what are your goals?stats? compete? evet been sub 6 %

Considering I've been out of the gym for 2 years and back in training natural for only 2 months, my goals are to lean out a bit, and slowly start working on gains in size once I reach around 10% bodyfat. Yes I've competed and yes I've been sub 6%. Training and goals are very different though when you are doing it natural. You do not have the same curve that drugs give you to make poor training choices or not put a great deal of thought into your training methodology.

I'm not trying to question your knowledge. I've been on the board a long time, and will give you props for the solid diet advice you've given out over the years. However even you have admitted in other posts that you suspect you've focused on staying lean too long and have issues now gaining size and even eating enough to put on enough size. It is very possible that the year round cardio could be a factor in that even for you.

Sure I used to do cardio precontest once I got under 10% bf, however I was on a great deal of anabolics that reduced catabolism, and looking back, I don't think it was as necissary as I believed it to be. There are plenty of guys out there, Bill Pearl even in his 70's comes to mind, who stay big and lean year round who do not believe in cardio at all.

 

[JKurz1]

good post and thnx for the props....no ? I have spent way too much time nitpickn and excessive cardio. we you are my bf.....1 bad morsel and the abs arre gone. that's over with. my sole focus with my coach is to gain 10 lbs this month. in an effort to do this...im passing on am cardio as its INCREDIBLE precontest but I know I lost a ton of mass doing it. @m also resting 3 days a week. hell I used to train two weeks atva time......cardio will be 4x this entire month.

however in 120 days I'm going back to daily cardio given that I am piushing 190lbs......sittn at 7 % right now with full six pack and etched oblichs......i hope to stay under 10 % and hopefully will do so with diet only............for now its only clomid igf and aimf wrll c what I got in store for the future........hell with tren prop and masteron in my drawer gettn stale.....i should have zero worries about coming back even sharper....4 % think?