William Rohe
Forum Replies Created
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The mistake you’re making is pushing weight up quickly. If you add 20-30lbs over a short time, of course most of that will be fat. Muscle can only grow at a certain rate no matter how much you eat. You need to monitor your body and increase calories when needed. You should be able to tell when calories need to be increased it will take you longer to recover and strength increases will be in smaller increments. That’s when you’d increase a small amount.
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It’s going to depend on your goal and how your body reacts. No set time frame can be said because we all react different. I know when I reversed, I tossed in ~75g carbs peri workout right away to help with performance. Cardio wise, I slowly decreased the number of days a week I was doing cardio until I was no longer doing any. My goal is to build muscle now, so that’s why I personally took cardio out. If you like cardio, you can keep it in. Just take it away slow. Either dipping into the amount of time cardio sessions are or removing sessions one by one weekly. But you need to keep your eye mostly on the mirror and how your body looks.
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Pretty much what Mark said. If go into a set with the intent of leaving a rep or 2 left in the tank, you aren’t overloading the muscle enough or forcing growth. Being that you’re only going to have 2 working sets, you need to get the MOST you can out of both of those sets. I’d opt to go for the heaviest weight you plan to shoot for on your first working set until failure. Then take 90-120 seconds rest, drop the weight for a “back off” set and then go until failure again at the lower weight. Every week might be different for what exact rep range I shoot for in each of my working sets. If I hit 225 x 6 reps last week, odds are I’d rather try to increase reps before increasing weight. So I think a lot of it has to do with what you did the previous weight and not neccessarily locking yourself into a set rep range.
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Do you have any t-shirts or hoodies left? If not, any idea when you may be getting more in to sell?
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I know it’s easier said than done, but chill out don’t don’t overly stress or worry. You have plenty of time and if you have low bodyfat levels, which I assume is a given since you’ll be doing a photo shoot, you’ll drop the water with zero problem. Carbs getting pulled for several days, H2O remove, and maybe cutting down on water intake the day before and day of…..you’ll be just fine.
The best thing you can focus on doing right now is getting enough sleep each night and be well rested. If you’re having trouble sleeping at all, make sure you’ll turning off all electronic devices, tv, and lights 30mins before bed and use this time to unwind and calm down. Add a sleep supplement if anything.
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Slow reverse diet unless you want to get sloppy and add a bunch of water weight and fat on really quick. Tapper down on the cardio, slowly increase calories week to week. Focus carbs around pre/intra/post workout.
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Then you seem to kill your appetite on workout days if you’re only taking them then. Those days are the most important to have an appetite and get food in. You can try low dosing your oral and see if you can get away with it not affecting your appetite. It’s completely person dependant. Some people have zero problems with appetite while others don’t feel like eating anything on even low doses. Find how your body reacts and if you cannot get your body to accept them, then cut orals out.
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I don’t know if it’s considered a compound movement but seated overhead dumbbell tricep extensions with heavy weight are quite effective.
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Enjoy the extra food and new found strength during your coming bulk. Be patient! It’s a marathon, not a sprint.
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I started using ProjectAD’s Ravenous as well within the last 3 months and LOVE it! I have issues with digestion when I reverse diet after a cut and adding back in foods can be a killer and cause a lot of digestion issues, stomach pain, and stomach distension. I don’t get that nearly as much with taking Ravenous now and it keeps you hungry. I consider it a staple with my meals now.
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Absolutely! You can build strength switching routines like that but you NEED to be in a calolic surplus and push to increase your weight to add that size. Even IF anabolics are in the mix, you cannot focus or expect to gain size in a deficit. Reverse those calories to a surplus and enjoy some carbs. Those strength numbers will sky rocket even more.
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You mentioned in your post that your leg strength has gone up. Some useful information I think we will need is what rep ranges are you doing? Are you progressing primarily on your one rep max or across all rep ranges? How much bodyweight have you added over the past 6 months?
It’s really a matter of as long as you’re getting stronger over multiple rep ranges and you’re pushing up your bodyweight, the muscle should grow. If not, might be handy to get a video of you doing some of the exercises and posting up so we can take a look at your form.
I made HUGE changes to my legs when I dedicated hitting them at least twice a week, progressing on a weekly bases, and increasing my bodyweight 40-50lbs. Increasing that much in bodyweight while getting stronger is almost impossible for leg growth to not occur.
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Video doesn’t really show you getting pisses off about the missed rep, but could tell you were because you fought for it. I was going into the video expecting to see another moment like you ripping apart the headphones. I watched that video before going to the gym Saturday and was so amped up from seeing your intensity I hit 2 PR’s(7 plate T Bar Row x 5, 535lb rack pulls x 5)
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Consider yourself lucky for not hitting that food digestion wall. I’m in the middle of reverse dieting and feel like I’m capped at 175g carbs on some days. Some days bagels and cereal just doesn’t digest the best.
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Because you’re hitting the muscles more frequently with an upper/lower split, try not to look at it as low volume. Over the course of the week, it all adds up. And because you’re using such high intensity, it should force your body to grow. upper/lower and pull/push/legs are find are by far the most optimal splits for growing and progressing your workouts.