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I know there has been a couple similar thread like this lately but the answer they got was diet, I feel my diet is pretty good right now though so I wanted to know what people thought of this.
I have started doing a routine similar to the wendlay 5/3/1 but with some alterations. I do a squat day, bench day, deadlift day and shoulder rpess day. I start with those lifts and then go onto assistance stuff in the 10-15 rep range for hypertrophy.
Squats i hit a single, then a set of 20
Deads i hit a single then a set of 5 at a deficit
Bench I hit a double then a set of 15
Shoulder Press I hit a couple sets of 6-9
after squats I do walkin db lunge, leg curls and calves
after deads I do leg press, barbell curl, seated calves and reverse curl
after bench I do incline DB, one arm rows, facepulls and tri extensions
after shoulder press I do wide chins, deep dips, laterals and machine curls
I have been doing this for about 2 weeks now and each workout I set PR's on most lifts, last workout I set 9 pr's. before this routine I did a split BBer type & had decent strength gains on that but not as good as what Im getting now.
My diet looks like this:
Breakfast:
50-75g oats + 200ml whole milk + either blueberries, dired apricots or raisens made into porridge - aprox 45-60g carbs, 10g Protein
3 whole eggs, 200-250g or organic cottage cheese Protein is either 20g or 28g from this, almost no carbs and 15g fat if I have the eggs.
11.15:
100g chicken w/ wholemeal pitter bread + salad - 20g Protein, 30g carbs
12.35:
100g chicken w/ wholemeal pitter bread + salad - 20g Protein, 30g carbs
4.00-5.00pm:
either 200g chicken breast, 4 whole eggs or 190-225g lean steak with either brown rice, wholemeal bread or cous cous. Protien and carbs vary here but usually 30-45g Protein, 30-60g carbs
8.00pm: (post workout)
usually 200-300g lean steak w/ 200g potatoes & broccoli
11.00pm: pre bed
250g organic cottage cheese or more eggs if I havnt had them earlier with veggies. Or if I went to the gym later than my post workout meal is eaten at like 9.30 so I skip this meal and go to bed at 10.30-11.00...
yet I dont gain much mass at all, I get good DOMS and great strength gains but barely any size gains...
what is the problem?
I have started doing a routine similar to the wendlay 5/3/1 but with some alterations. I do a squat day, bench day, deadlift day and shoulder rpess day. I start with those lifts and then go onto assistance stuff in the 10-15 rep range for hypertrophy.
Squats i hit a single, then a set of 20
Deads i hit a single then a set of 5 at a deficit
Bench I hit a double then a set of 15
Shoulder Press I hit a couple sets of 6-9
after squats I do walkin db lunge, leg curls and calves
after deads I do leg press, barbell curl, seated calves and reverse curl
after bench I do incline DB, one arm rows, facepulls and tri extensions
after shoulder press I do wide chins, deep dips, laterals and machine curls
I have been doing this for about 2 weeks now and each workout I set PR's on most lifts, last workout I set 9 pr's. before this routine I did a split BBer type & had decent strength gains on that but not as good as what Im getting now.
My diet looks like this:
Breakfast:
50-75g oats + 200ml whole milk + either blueberries, dired apricots or raisens made into porridge - aprox 45-60g carbs, 10g Protein
3 whole eggs, 200-250g or organic cottage cheese Protein is either 20g or 28g from this, almost no carbs and 15g fat if I have the eggs.
11.15:
100g chicken w/ wholemeal pitter bread + salad - 20g Protein, 30g carbs
12.35:
100g chicken w/ wholemeal pitter bread + salad - 20g Protein, 30g carbs
4.00-5.00pm:
either 200g chicken breast, 4 whole eggs or 190-225g lean steak with either brown rice, wholemeal bread or cous cous. Protien and carbs vary here but usually 30-45g Protein, 30-60g carbs
8.00pm: (post workout)
usually 200-300g lean steak w/ 200g potatoes & broccoli
11.00pm: pre bed
250g organic cottage cheese or more eggs if I havnt had them earlier with veggies. Or if I went to the gym later than my post workout meal is eaten at like 9.30 so I skip this meal and go to bed at 10.30-11.00...
yet I dont gain much mass at all, I get good DOMS and great strength gains but barely any size gains...
what is the problem?
I guess being PATIENT isn't a simple enough answer.
thanks bro, Ill let you know how it goes
