Disappointed in 3x3 routine!

[Boss101]

I just finished off my 3x3 routine, I went to max at the gym this past week and today, got nothing added to my bench, squat and dead. I feel like shit I spent 8 weeks on this routine and got nothing from it.

I don't know whats wrong I've been eating 3700-4000 cals a day I sleep fine no stress and anything bothering me in life.

Has anyone ever done 3x3 before?

http://www.deepsquatter.com/strength/archives/korte.htm

 

[casualbb]

Try taking like 5-7 days off and then retesting your maxes. If you're doing it after 8 weeks of 3x/week fullbody work then you may have accumulated fatigue that you need to recover from before you can operate at 100%.

Did you gain any size?

 

[Boss101]

My last training day was on Feb 6th, I tryed my squat and bench last week on Wed. Today 10 days since I've lasted DL I didn't improve at all!

I gained about 5lbs nothing noticeable!

 

[Becoming]

dude if you have been doing that the last 8 weeks and pushing up weight each time (in the last 4 weeks) as you are supposed to, you most certainly are fatigued...

how could you NOT gain during the program- you are supposed to up your training percentages by 5% each week (I hope you did not keep the weights the same over the last 4 weeks)

"the percentages for the maximum strength training will be increased weekly by five percent."

ie if week 5 day 3 squat was 600, next week would be 630, the next week ~660, and the next ~690....

 

[Becoming]

PS Boss how big are you? sure 3700-4000 cals is enough for you? go out drinking much on weekends?

 

[ZGzaZ]

I would say if you only picked up 5lbs in that 8 weeks, that you are not eating enough...as the 3x3 workouts arent burning as many cals as other routines....bump the 4000 cals up 500 more, see what that does.

 

[Dave949]

Not all routines work the same for all people. Some bloom and grow like weeds while others will stagnate and wither. Trial and error and exploring different principals and routines will eventually lead you to discover what works best for you as a individual. aka Instinctive training.

Karma for your efforts Bro

Pump on .....

 

[Cuthbert]

Post your diet for the training cycle and the weights you used, then we'll decide how effective the trainnig protocol is.