Guys I'm about ready to jack it in -no gains but fat and depression

[Debaser]

thanks for the help and such a great post debaser...is this better for me than the 5x5?

I might get some flak for saying this, but I really think it'll work better for you. With your body as worn out as it is right now, and your current stats, you don't need the failure sets as well as all the other sets for a single body part, let alone an arm day (I don't think you need this at any stage of bodybuilding anyway).

You could do my version 5x5 if you wanted, just do 5x5 instead of the 2 x 8-10 for each exercise. I don't do 5x5 the way needsize does, I prefer the way it was originally intended by Bill Starr, which would be something like (for say, squats):

150 x 5
180 x 5
210 x 5
240 x 5
270 x 5

And if you make all 5 reps on your last workset, you increase the poundage by 5-10 lbs your next session.

HST would be fine for you to do as well, my routine I gave you is similar in ways (higher frequency, lower volume), but it sounds like you need to gain lots of strength as well as size. This program is a very good compromise (lots of strength AND size gains).

 

[JOKER47]

Up your protein another 100-150g. Up your zinc intake to help your body's endogenous test production, if you have been training and havent replenished your zinc that could explain your constant fatigue. ZMA works pretty good for me.

How much zinc do you recommend per day for this? If zinc deficiency is the problem?
I seem to always feel "tired", but not to the point that I can't function after a couple cups of coffee. I'm wondering if this might help.


Thanks,
Joker

 

[revexrevex]

Holy shit 12 sets to failure.... after one set to complete failure I am completely destroyed.... I cant imagine following it up with another 11 sets. What I think you should do is start with only "1 working set", just like Debaser said and see if you can make strength/size progress. If you are making progress with 1 set, you can slowly increase your number of sets until you find a point where you can still do multiple sets and not overtrain.

 

[Debaser]

I don't do 5x5 the way needsize does, I prefer the way it was originally intended by Bill Starr,

Also this was not meant to sound inflammatory, needsize has a perfectly valid 5 x 5 progression too. I may be wrong but I believe he does all the sets the same weight, until he makes all his reps, for example:

300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

And since you made the last set, go up 5-10 lbs next session. If you didn't, stick with the same weight.

 

[Deleted member 33117]

Is eating hydrogenated oil really that bad? I like to eat my salmon( high in omega3 ) with margarine ( hydrogenated canola and palm oil, monounsaturated). Will that be bad if I do it everyday and decrease my testosterone?

THanks.

Yes in the sense that the hydrogenated oils can greatly block the absorbsion ofDHA & EPA in the fish, thus reducing the healthy and testorone boosting effects of eating that fish. Do you have any idea how horrible margarine and other hydrogentatd oils are for you heart? They can also reduce gains in muscle mass by reducing insulin sensitivity. My advice anyone who trains intensity, or even sedinatry who care if they cut 10 years off oftheir life, to completely avoid hydrogenated oils.

Warpath hold the f*@king boat! That is pretty damn irresponsible. The greater majority of hard training (they're on a good diet, taking a multi-vitamin and training intelligently) do not have a zinc deficiency. Taking estra zinc if one is not deficient will not increase testosterone production. In fact if one is not deficient in a metalic element, it is unhealthy and potentially dangerous to suppliment with it, especially higher doses. Not only can the metals, which the body only needs in trace amoungs for optimal health, build up to toxic levels and cause organ damage, but by taking massive amounts of one metal, it has been proven that one can impede the absorbion of other metals and actually create deficiencies. The advice to suppliment with additional zinc is something I will not support.

 

[NWinters]

Not only can the metals, which the body only needs in trace amoungs for optimal health, build up to toxic levels and cause organ damage, but by taking massive amounts of one metal, it has been proven that one can impede the absorbion of other metals and actually create deficiencies. The advice to suppliment with additional zinc is something I will not support.

I dont think he knew that. Thats news to me, thanx for that info!!!!

 

[erowana]

Great Info BBF. Thanks and karma.

 

[Arnold'sApprentice]

I just wanna thank every one of you again and tell you that i will implement and take your advice (i'm not one of these guys who goes thanks and then does the exact opposite)

I feel genuinely touched by the good intentions from you guys and am gonna take 1/2 weeks off and read all those huge 5x5 and HST and DC threads before thrashing out my routine and keeping you all posted.

you are without doubt the cxoolest,nicest and most knowledgable guys i have ever met on the net.

thanks everyone

 

[Exodus]

one thing i will say..genetics do matter cos i train so hard it's untrue .sometyimes i can barely lift the soap to my back after a workout but i look like mr average.

this statement has nothing to do with genetics. if your natural,as everyone else already said it, pro's can get away with your routine becuase of steriods..... you cant.

the routine was bad that your doing, nothing wrong with that. i used to workout each bodypart once a week and do 25 sets to failure for each bodypart.......... we learn.

one of the reasons your feeling bad is self esteem i would guess. your not getting results and thats flustering you, if you do the 5x5 routine. and dont go to faliure on every set, and follow the diet steps listed, your self esteem is getting better, trust me.

just becuase your sore, doest mean it was a great workout. this took me a long time to understand.

right now im training like a powerlifter, which doesnt really involve any chest isolation work. even my bench press form, minimizes pec involvement. but my chest is growing, and it is hardly ever sore.

good luck......... i pray the best for you.

X

 

[Arnold'sApprentice]

thanks exodus...you're right the self esteem had dropped when i train so hard and make no gains..i have a poor self uimage and took up bb'ing to boost self confidence but the way ive done it ive ended up worse-feeling rundown and like a failure