I was thinking of a title, and absolutely could not come up with one that hammered home the point. This post isn't about one thing or another, more or less seeking opinions about my plan, with some questions. Also sort of an introduction to my fitness, since I've largely ignored this section of ATOT for too long.
[edit - ha, nevermind!]
So far I've been committing to this training plan:
http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
I only recently joined a gym, and I"d been off and on with my own crossfit-inspired own-body-weight exercise routines.
I'm also decently fit, and must maintain some level of "in shape" for Army Reserve PT tests. I usually yo-yo with my cardio, build up for test, drop off completely; strength-wise, I usually did to some degree, but I would also more often at least try to do something on my own with strength - though usually very very very infrequent.
I really avoided the gym at school, though we did stuff for physical fitness multiple times a week for ROTC so there's that too.
But now, here I am, and I went and signed a damned three year contract at a local gym. BAH. Well shit, look's like I'm doing this thing after all!
26 - 5'11" - 170lbs (might be between 170-175 - 9v battery died in the scale. Keep forgetting to buy some)
The past three weeks, I have missed a day or two in a given week due to sleeping in. I was sick with a one-day fever on my rest day last week and wanted to rest the next to ensure my immune system had priority so I wouldn't bounce back. This week, I've been able to hit each day (all two of them ), so I'm calling this Week 2, rolling the three previous weeks (one or two days sampling some of them before I "started" the following Monday).
Except for the one day sick, and the following day I didn't feel like eating much either, I've definitely been hungry more. And I've been drinking three or four protein drinks (one scoop) through each day, which at the high end was 90-110g (perhaps a little more on a few days I think) in supplements. I feel like normal days, no supplements, I probably get between 45-80 from the rest of my diet. My low guess is probably much too low, I might rarely hit 60 as a low, though I can bet I have had lower intake at least a few times.
Some questions:
Anyone have any advice, tips/pointers for that 10-week workout plan? Is that an ill-advised plan?
I've heard it's best to introduce a change of plans after 4-5 weeks, and that changing things shocks the muscles out of routine, which maximizes growth. There would seem to be two ways to do that: entirely different exercises with the same muscle group focuses; or, keep the same exercise routines, but change from the mid-higher rep sets to either really high, lower-weight sets, or low-rep max-type-weight sets.
Right now, for exercises like the bench, I already maintain a lower weight that 1) allows me to finish the sets (though with struggle toward the end of each set), and 2) not feel like I will kill myself.
Right now, that's 115. I was trying a 45 plate per side, but got halfway into the set and did NOT feel comfortable.
See, I've got no spotter - no gym buddy. I really want to do a few max reps, but I've already felt the first few drops of adrenaline hitting and that first pang of fear that makes you think "shit.. you gotta power through, you can't let it drop" - yeah, a spotter would make a world of a difference. Sure, you push more with that adrenaline, but you can't risk riding that boost too long.
My goal is as much mass as possible, while also allowing for perhaps a LITTLE bit of trim (I have abs, I'm sure of it - I just can't see them. I do have a slight gut. Not GUT, but, because... beer. And sweets. Mmmm. Seriously though, it does need to go. It'll cause less torso confusion with my "hole"; "sunken chest"; "cereal bowl chest"; etc:
A very personal goal of mine is to fill out a lot more in the chest, lats/back, and abs (and obliques) to fill in around and minimize the dented chest. Sure, it's sort of a vain thing, and revolves around a confidence issue of sorts, but having shirts properly fit (especially dress shirts and suit jackets) would be a wonderful thing.
Biceps and forearms gains are definitely things I need, very much so, because everything.
And I'm glad legs are in that program - my calves are still complaining from Friday (that was my first legs day - I usually made up a missed day on Friday). I love it. :biggrin:
Hams/quads need lovin' too
So there are those four days. Is it best to just concentrate on those and only those throughout the week? Or, should I also be doing a few days of ab/oblique exercises either at home or tacked on after while at the gym? Any voted best, or is it good to just find a 8-minute abs guide or whatever and do that workout program on top of this program? So far, I do feel like that would be the best way to tack on targeted exercises for the abs.
Of course, that's only the building part. What would cutting? Is that something that should weight until I'm finished with this program, so I can concentrate on mass-gaining and high caloric intake without worrying about cutting into my mass-gaining potential? Or, should I try to consume enough protein and some extra carb calories (oh, my cutting work is typically low carbs) for the recovery/repair fuel, but, ultimately, not as much as I should probably add? Would the body kind of work the difference still? As in, feeling like it could get more energy for the muscle-building process by digging into the fat reserves?
Usually the body, if it doesn't get enough energy from fat and carbs, it burns the protein for energy first, and whatever's left gets to go toward muscle. I don't know entirely though, I can't remember if the body will burn protein intake before it starts burning the fat intake. I do know the body will focus on fat reserves before it digs into actual protein (muscles). But if you don't eat enough everything, especially protein in this case, and the body has thus run out of immediate fuel and has to hit the reserves, if there wasn't any available protein left (makes me think it burns available fat before, now thinking of this), and the body digs into fat, it'll need to actually dig into muscle mass for extra protein.
I cannot guarantee the above is something I have remembered correctly from a few classes and wiki and journal research. I find the stuff fascinating, but the the more technical analysis of digestion and energy and delivery of proteins, amino acids, and proteins... I know I have mixed things up.
So - pointers, tips, suggestions, helpful guidance, etc?
[edit - ha, nevermind!]
So far I've been committing to this training plan:
http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
I only recently joined a gym, and I"d been off and on with my own crossfit-inspired own-body-weight exercise routines.
I'm also decently fit, and must maintain some level of "in shape" for Army Reserve PT tests. I usually yo-yo with my cardio, build up for test, drop off completely; strength-wise, I usually did to some degree, but I would also more often at least try to do something on my own with strength - though usually very very very infrequent.
I really avoided the gym at school, though we did stuff for physical fitness multiple times a week for ROTC so there's that too.
But now, here I am, and I went and signed a damned three year contract at a local gym. BAH. Well shit, look's like I'm doing this thing after all!
26 - 5'11" - 170lbs (might be between 170-175 - 9v battery died in the scale. Keep forgetting to buy some)
The past three weeks, I have missed a day or two in a given week due to sleeping in. I was sick with a one-day fever on my rest day last week and wanted to rest the next to ensure my immune system had priority so I wouldn't bounce back. This week, I've been able to hit each day (all two of them ), so I'm calling this Week 2, rolling the three previous weeks (one or two days sampling some of them before I "started" the following Monday).
Except for the one day sick, and the following day I didn't feel like eating much either, I've definitely been hungry more. And I've been drinking three or four protein drinks (one scoop) through each day, which at the high end was 90-110g (perhaps a little more on a few days I think) in supplements. I feel like normal days, no supplements, I probably get between 45-80 from the rest of my diet. My low guess is probably much too low, I might rarely hit 60 as a low, though I can bet I have had lower intake at least a few times.
Some questions:
Anyone have any advice, tips/pointers for that 10-week workout plan? Is that an ill-advised plan?
I've heard it's best to introduce a change of plans after 4-5 weeks, and that changing things shocks the muscles out of routine, which maximizes growth. There would seem to be two ways to do that: entirely different exercises with the same muscle group focuses; or, keep the same exercise routines, but change from the mid-higher rep sets to either really high, lower-weight sets, or low-rep max-type-weight sets.
Right now, for exercises like the bench, I already maintain a lower weight that 1) allows me to finish the sets (though with struggle toward the end of each set), and 2) not feel like I will kill myself.
Right now, that's 115. I was trying a 45 plate per side, but got halfway into the set and did NOT feel comfortable.
See, I've got no spotter - no gym buddy. I really want to do a few max reps, but I've already felt the first few drops of adrenaline hitting and that first pang of fear that makes you think "shit.. you gotta power through, you can't let it drop" - yeah, a spotter would make a world of a difference. Sure, you push more with that adrenaline, but you can't risk riding that boost too long.
My goal is as much mass as possible, while also allowing for perhaps a LITTLE bit of trim (I have abs, I'm sure of it - I just can't see them. I do have a slight gut. Not GUT, but, because... beer. And sweets. Mmmm. Seriously though, it does need to go. It'll cause less torso confusion with my "hole"; "sunken chest"; "cereal bowl chest"; etc:
A very personal goal of mine is to fill out a lot more in the chest, lats/back, and abs (and obliques) to fill in around and minimize the dented chest. Sure, it's sort of a vain thing, and revolves around a confidence issue of sorts, but having shirts properly fit (especially dress shirts and suit jackets) would be a wonderful thing.
Biceps and forearms gains are definitely things I need, very much so, because everything.
And I'm glad legs are in that program - my calves are still complaining from Friday (that was my first legs day - I usually made up a missed day on Friday). I love it. :biggrin:
Hams/quads need lovin' too
So there are those four days. Is it best to just concentrate on those and only those throughout the week? Or, should I also be doing a few days of ab/oblique exercises either at home or tacked on after while at the gym? Any voted best, or is it good to just find a 8-minute abs guide or whatever and do that workout program on top of this program? So far, I do feel like that would be the best way to tack on targeted exercises for the abs.
Of course, that's only the building part. What would cutting? Is that something that should weight until I'm finished with this program, so I can concentrate on mass-gaining and high caloric intake without worrying about cutting into my mass-gaining potential? Or, should I try to consume enough protein and some extra carb calories (oh, my cutting work is typically low carbs) for the recovery/repair fuel, but, ultimately, not as much as I should probably add? Would the body kind of work the difference still? As in, feeling like it could get more energy for the muscle-building process by digging into the fat reserves?
Usually the body, if it doesn't get enough energy from fat and carbs, it burns the protein for energy first, and whatever's left gets to go toward muscle. I don't know entirely though, I can't remember if the body will burn protein intake before it starts burning the fat intake. I do know the body will focus on fat reserves before it digs into actual protein (muscles). But if you don't eat enough everything, especially protein in this case, and the body has thus run out of immediate fuel and has to hit the reserves, if there wasn't any available protein left (makes me think it burns available fat before, now thinking of this), and the body digs into fat, it'll need to actually dig into muscle mass for extra protein.
I cannot guarantee the above is something I have remembered correctly from a few classes and wiki and journal research. I find the stuff fascinating, but the the more technical analysis of digestion and energy and delivery of proteins, amino acids, and proteins... I know I have mixed things up.
So - pointers, tips, suggestions, helpful guidance, etc?