Son Goku
Great Sage Equalling Heaven
Not being aggressive, just tired of telling folks the same shyt every week on here.Damn, why so aggressive? I'm not ruling out the other stuff you wrote. I'm gonna make sure my bulk is cleaner. I just brought that up as an aside, because I was also working 6x a week for many months at a time, eating clean.
I would lift 3x a week fullbody, and do intense cardio or HIIT on off days. While cutting, and bulking.
I had some muscle, but even when cutting - whether a really low calorie cut, or a more reserved cut, I would always still have some flab with the muscle. I could never get that nice lean look. always something to grab on with a full hand
I prolly have the most mid negro genes ever and am still bigger and stronker than 95% of cats in the gym. I haven't been more disciplined (diet-wise) or more gifted than that 95% of folks, just more knowledgeable and more dedicated.
This shyt is not rocket science but nobody wants to accept that.
Three times a week full-body is amateur (beginner/early intermediate) lifting status. Even the ones for more seasoned lifters are usually not supposed to be ran that long into your career, or for an extended period of time. If these sessions don't start with a barbell lower-body Push (squat) or hip-hinge (deadlift) every time, you already lawst.
- If you can't hit B/S/D goals of 220, 300, 400 for a set of 5 clean ones at a bodyweight of roughly 180-200 lbs, you're still a gym newb and you need be following a newb program. If you are and still getting fat during your bulk, you're macros are off and you're eating too much.
- If you're still using a newb program at numbers much greater than that, you're prolly still eating too much for the activity level you're actually at.
- If you're running a beginner lifting program and not adding weight to the bar each session (or at least every other session), your LP gains are finished and you shoulda moved on.
If you have specific questions or replies, please see us (me) in the Random Gym Thoughts thread.
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How long are you spending in the gym?
I'd usually do fullbody - Chest, Back, Shoulders, Legs - and spend some 75-80 minutes. 3x a week, with HIIT or some other intense cardio on off days.
I'd do this whether cutting or bulking. And again, I've gained muscle, but it seems like at a certain point, the muscle just doesn't increase. and the flab still remains when I cut.
If you're not hitting big boy numbers but are trying to program for yourself, .
I'd ask for program specifics but it's likely less effective if it's something you came up with yourself than one of the cookie cutter programs that have worked for thousands of folks, myself included.
As a general rule, the folks that are cleared hot to program for themselves don't ask questions like these in places like this.