I originally posted this in the carguy bulk challenge thread but I feel that it could do with getting some more exposure as I could do with getting as much advise as I can. I hope you don't mind.


Gah, I feel like I'm treading water at the moment. The scale is going up but I'm convinced I'm just getting fatter. I've just taken some new progress shots and I don't look any different than I did in July. This is thoroughly demoralising. How can this be? I'm training hard 3 times a week, I'm eating well and often, I'm getting between 3400 - 3700 cals a day (roughly 40/30/30) but I just wont get any bigger.

Here are the photos:

http://fitness.danielwood.co.uk/images/july-august-07.jpg

4th August 2007

http://fitness.danielwood.co.uk/images/transformation-20070804.jpg

http://fitness.danielwood.co.uk/images/progress-20071009.jpg

I know I've been switching my workouts around a fair bit recently but I have been working out. I'm wondering if I should be doing something else? At the moment I'm on the 5x5 but perhaps that isn't enough volume if I want to gain size. Fact is, I really don't know enough about it. Would I be better off doing a upper/lower split 4 days a week and increasing the rep ranges from 5 to 10-12?

I've actually considered cutting again. But this time getting right down. That way when I started to bulk again I might actually be able to see what's going on.

Also, my scales say I'm 20%BF! That can't be right, can it?

Any thoughts?


Thanks in advance.

5x5 is plenty of volume....you don't need more.
Are your lifts going up?
Don't routine jump...it's one of the major mistakes I see people doing.

In fact, if the 5x5 is working for you , you may try 2x5.

Limit your total amount of volume per workout...looks like you have a lot of ectomoprhic qualities.

Also, are you lifting hard enough?

5x5 is plenty of volume....you don't need more.
Are your lifts going up?
Don't routine jump...it's one of the major mistakes I see people doing.

In fact, if the 5x5 is working for you , you may try 2x5.

Limit your total amount of volume per workout...looks like you have a lot of ectomoprhic qualities.

Also, are you lifting hard enough?

This is the plan I'm following at the moment (weight in kg).
http://fitness.danielwood.co.uk/images/5x5-plan.gif

I got it from here:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

I think I'm lifting hard enough. The thing with it is I'm only lifting the heavy weight 1x5. I used to do the other sets as warm ups.

I probably am somewhat ectomorphic but I think I also have certain endomorphic traits as well as I have been quite fat in the past, not massively fat, but enough for everyone I met to comment on it when I lost it all.

I know I shouldn't jump from program to program, and when I feel like I'm on the right path I won't. At the moment though I'm not sure if this is the one to meet my goals.

I want to gain mass. From what I have read this would appear to be more of a strength building program. Should I not be working out in the higher rep ranges?

Also, are you lifting hard enough?

how does one determine this? is it related to working a muscle to failure? or does it vary from individual to individual? or do you literally have to be sweating it out....

thnx

Stick with it. That's a solid program, you will be stronger than you are now come December. You can tweak some accessory work into the program, but it will work without it. You need to get your back up to speed.

Regarding pics - take 'em every week if you want, but don't obsess over them - file them away, look at them later. So long as the weights are moving up, let it ride. Bulking is a great time for loose t-shirts and facial hair, not looking at yourself in the mirror in your undies. Work out and move on with the rest of your day. Watch the scale and eat more if you need to - drinking milk is an easy way to add calories.

Persistence and discipline will pay off come January. :gl:

Stick with it. That's a solid program, you will be stronger than you are now come December. You can tweak some accessory work into the program, but it will work without it. You need to get your back up to speed.

Regarding pics - take 'em every week if you want, but don't obsess over them - file them away, look at them later. So long as the weights are moving up, let it ride. Bulking is a great time for loose t-shirts and facial hair, not looking at yourself in the mirror in your undies. Work out and move on with the rest of your day. Watch the scale and eat more if you need to - drinking milk is an easy way to add calories.

Persistence and discipline will pay off come January. :gl:

I'm not questioning the program. I'm just wondering if it's the best program to meet my goals. Although I would like to be stronger, I would like to be bigger more. So if there is something I can do to work on that I think I'd rather go that route.

You are right about my back though, that is one of the areas I would most like to improve. This is another reason I'm questioning that program, as all I do is 10 sets of rows and 4 sets of deadlifts a week.

I'm not questioning the program. I'm just wondering if it's the best program to meet my goals. Although I would like to be stronger, I would like to be bigger more. So if there is something I can do to work on that I think I'd rather go that route.

You are right about my back though, that is one of the areas I would most like to improve. This is another reason I'm questioning that program, as all I do is 10 sets of rows and 4 sets of deadlifts a week.

NB: As discussed in a few threads in the last few days, inverted rows (with optional weight added) are pretty killer for the back - http://www.trinewbies.com/StrengthTraining/strength_training2.asp