First of all i want to congratulate you for the incredible feat you achieved.

I am new to this site and in one of the threads you wrote that "fat people gain more fat than muscle when doing resistance training while lean people gain more muscle and less fat".

I do not know if i fall in the 'fat category'...I wiegh 159pounds and 1.76m tall and my BFP is 22.5%.....I have been doing the 3 day-split MAX-OT beginer s routine for 2 months, saw no particular, very mild changes in my body (i know it is a short time) and my weight remained the same. I try to eat as healthily as possibble and try to eat lots of protein although rarely did i do any cardio. Should i try too add more muscle first or start doing cardio?

Also i try to lift more every time i go...i found it impossible to add weight every time...if my routine prescribes that i do 2 sets 8 reps, and i cannot lift more weight than the previous week on that day, should i at least try to add reps? (In my bench press i progessed quite well, from 25pounds to 90pounds, but in on my bicep i was only able to add 3 pound on each hand.)


Thanks for your replies... :claphigh:

First of all i want to congratulate you for the incredible feat you achieved.

Thank you very much!

I am new to this site and in one of the threads you wrote that "fat people gain more fat than muscle when doing resistance training while lean people gain more muscle and less fat".

That is sort of what I said. It is more ... when people with extra body fat gain weight, more of that weight is likely to come from fat. Meaning that if your ultimate goal is to have more muscle, less body fat, then cutting FIRST and bulking slowly is preferred to bulking first and then trying to cut.

I do not know if i fall in the 'fat category'...I wiegh 159pounds and 1.76m tall and my BFP is 22.5%.....I have been doing the 3 day-split MAX-OT beginer s routine for 2 months, saw no particular, very mild changes in my body (i know it is a short time) and my weight remained the same. I try to eat as healthily as possibble and try to eat lots of protein although rarely did i do any cardio. Should i try too add more muscle first or start doing cardio?

At 22.5% body fat, I would be trying to cut and drop weight on the scale first. The question is - are those stats accurate? I have a hard time believing that 159 at 5'8" (did I convert correctly) is 22.5% body fat -I'd think more like 14 - 16 but I don't know you to really tell.

Also i try to lift more every time i go...i found it impossible to add weight every time...if my routine prescribes that i do 2 sets 8 reps, and i cannot lift more weight than the previous week on that day, should i at least try to add reps? (In my bench press i progessed quite well, from 25pounds to 90pounds, but in on my bicep i was only able to add 3 pound on each hand.)

The law of progressive overload states you must try to perform more work each workout. There are many ways to do this - the most common is increasing weight (load). Another way is to increase time under tension (i.e. lift more slowly). Yet another would be, as you suggested, to increase reps.


Thanks for your replies... :claphigh:

You're very welcome! There are many others here who can contribute and provide their advice, knowledge, and answers to these questions as well! (I learn something new every day here)

Jeremy

Meaning that if your ultimate goal is to have more muscle, less body fat, then cutting FIRST and bulking slowly is preferred to bulking first and then trying to cut.

d'oh! d'oh! d'oh!

wish I'd seen this three months ago... no wonder my pants are getting tighter again (I though it was because my obliques are popping out from nowhere, dammit).

b off to collect cutting ideas s.