Current Bulk Stopped Working

Beefy Jew

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This is my first post, and looking for some help.

Straight to the point, my current bulk has recently stopped.

I am eighteen, I have been lifting for six years, the past two have been really hardcore, hitting the weightroom religiously.

My current bulk started seven weeks ago. I am training with my own workout regime, made through extensive research, reading, studies, and past experience. I lift heavy three times a week for a strength/size combo, trying to get big and strong for college football next year.

I am six foot two, and before I started the bulk I was a steady 228. I made good strength and mass gains for the first four weeks, increasing weight on all lifts, and consistently increasing my weight up to 238, then for a week remained there, and during last two weeks I've dropped down to 236, without changing anything.

As for my diet, I eat between 4000 and 4500 calories a day, with about 300 to 400 grams of protein, and about 300 to 350 grams of carbs. I am trying to do a clean bulk, so I don't snack, and get most of my protein from chicken. I also drink one gallon of water on off days and two gallons on training days.

As for supplementation, I drink a mass gainer shake post workout, blended with a banana and greek yogurt. For a pre workout I use jack3d and 5 grams creatine mono. I also take now tribulus, 1000mg caps, two a day, on days one in the morning, one 30 mins pre workout with the jacked, and on off days, one in the morning and one at night.

I just want to know why my bulk is reversing on my and how to get it back on track.
Thank you
 
Newtonselite

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well since your training for football and have plateaued, why dont you take a week off training and jump on something like:

Jim Wendler and Angry Coaches 5/3/1 for Football-

Let me first say, this book is LONG, theres a lot of info, and just doing all the strength stuff was tiring, and in no way should this replace anyone buying the book, but rather to give everyone an idea of what it's about, and to stop the endless PM's of people asking me to send it to them or for a writeup... so here it goes...

Wendler kind of assumes you know what “5/3/1” protocol is when referring to lifts, and he tells you to refer to his 5/3/1 book for the percentages.
So I will start out refreshing the percentages for the “5/3/1 protocol lifts”
**Note**-Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM before calculating the weights of “5/3/1 protocol lifts”
**Note** You will perform 3 sets on 5/3/1 protocol lifts, disregarding warmups, on the last (3rd) set Wendler suggests doing an ‘all out’ set doing as many reps as possible. Where it applies, I’ve noted. And yes, you can substitute regular Deadlifts for trap bar Deads.

If you’re doing a 3x5 (5/3/1 rep/set protocol)-
Take 90% of your 1 RM and then use that number to plug into
75%x5, 80%x5, 85%x5(all out)

If you’re doing a 3x3 (5/3/1 rep/set protocol)-
Take 90% of your 1 RM and then use that number to plug into
80%x3, 85%x3, 90%x3(all out)

If you’re doing The 5/3/1 set (5/3/1 rep/set protocol)-
Take 90% of your 1 RM and then use that number to plug into
75%x5, 85%x3, 95%x1(all out)

If you are on your deload weeks( 5/3/1 rep/set protocol)
Take 90% of your 1 RM and then use that number to plug into
60%x5, 65%x5, 70%x5( NOT all out)

The workouts are broken into Strength and Speed Sections and are further broken up into times of year to be performed. I guess you’ll have to figure out how to fit it since the winter is almost over.
There’s some conditioning Stuff in the book, more for coaches though, if you really want to see it I guess buy the book. Basically, As each cycle Ends, the volume decreases a little and the conditioning increases all the way up into the season. I tried to Simplify everything, but Its still really lengthy .. sorry!

They are broken down into –
Winter Training ( 8 weeks )
Spring Training ( 2 weeks )
“Going into Summer” ( 9 weeks )
Summer “Pre Camp” ( 6 weeks )
In Season Template

Here's the strength workouts..

Winter Strength Training ( 8 weeks )-
You have 4 basic workouts for Winter, 3 times a week
I’ll label them A, B,C,D and indicate which lifts you’ll use your 5/3/1 pecentage and the rep/sets


Workout A Winter-
--Military Press5/3/1 set/rep protocol)
--Squat: 3x5 (55%x5, 65%x5, 75%x5)
--*Chin-ups/Pull-ups: Do 1 set in between every set of squats
and military presses (including warm-ups). Sets should not
be taken to failure. Rather, take ½ of the athletes’ max
reps and have them perform that number per set (or even
less). For example, if an athlete can do 10 perfect
chins/pulls, have them do sets of NO MORE than 5 reps. If
an athlete cannot do a chin-up/pull-up, have them do band
assisted chins/pulls. When in doubt, have them do fewer
reps per set.
--Dips: 3 sets of as many reps as possible.
--Curls: 3 sets of 10 reps (have athletes superset these with
dips).
--Glute-Ham Raise/Sit-ups Circuit: 3 sets of each – reps
depending on athlete’s strength.

Workout B Winter-
--Trap Bar Deadlift: (5/3/1 set/rep protocol)
--Military Press: 3x5 (55%x5, 65%x5, 75%x5)
--DB Lunges: 3 sets of 6 reps/leg
--45-Degree Back Raises: 3 sets of 12 reps
--Med Ball Sit-ups: 3 sets of 20 reps
--Dips/Chins: superset these two exercises - 10 minutes of as
many sets/reps as they can perform.

Workout C Winter-
--Bench Press5/3/1 set/rep protocol)
--Squat: 3x5 (55%x5, 65%x5, 75%x5)
--Chins/Pull-ups: same sets/reps as before - perform between
sets of bench press and squat.
DB Bench Press: 3 sets of 12 reps
--Triceps Pushdowns/Biceps Curls: give the kids 10 minutes to
pump up.
--Sled Rows: Attach a 100 foot tug of war rope to a dragging
sled. Pull the sled toward you, hand over hand. Each
athlete should do 3 sets of this. The weight used depends
on the strength of the athlete.

Workout D Winter-
--Power Clean: (5/3/1 set/rep protocol)
--Squat: (5/3/1 set/rep protocol)
--Bench Press: 3x5 (55%x5, 65%x5, 75%x5)
--45-Degree Back Raise: 3 sets of 12 reps
--Roman Chair Sit-ups: 3 sets of 20 reps
--Dips/Chins: superset these two exercises - 10 minutes of as
many sets/reps as they can perform.

Week 1-
Monday – Workout A use 3x5 on Military press
Wednesday – Workout B use 3x5 on Trap bar Deadlift
Friday – Workout C use 3x5 on Bench

Week 2-
Monday- Workout D use 3x5 on Power Clean
Wednesday – Workout A use 3x5 on Military Press
Friday – Workout B use 3x3 on Trap bar Deadlift

Week 3-
Monday- Workout C use 3x3 on Bench Press
Wednesday- Workout D use 3x3 on Power clean and Squat
Friday – Workout A use 5/3/1 percents on Military press

Week 4-
Monday- Workout B use 5/3/1 percents on Trap bar deadlift
Wednesday- Workout C use 5/3/1 Percents on Bench Press
Friday- Workout D use 5/3/1 percents on Power Clean and Squat

Week 5-
Monday- Workout A use 3x5 on Military Press
Wednesday- Workout B use 3x5 on Trap bar Deadlift
Friday- Workout C use 3x5 on bench press

Week 6-
Monday- Workout D use 3x5 on power Clean
Wednesday- Workout A use 3x3 on Military press
Friday- Workout B use 3x3 on Trap bar Deadlift

Week 7-
Monday- Workout C use 3x3 on bench press
Wednesday- Workout D use 3x3 on Squat and Power Clean
Friday- Workout A use 5/3/1 percents on military Press

Week 8-
Monday- Workout B use 5/3/1 Percents on Trap bar deadlift
Wednesday- Workout C use 5/3/1 on Bench press
Friday- Workout D use 5/3/1 on Power Clean and Squat

------------------------------------------------------------------------------


 
Newtonselite

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Spring Strength training( 2 weeks)-
**Note**Wendler Realizes not everyone does spring ball for 2 weeks, so if you don’t Skip it, these 2 weeks of getting back into the game only have you lifting 2 times per week.
--The difference is in rep/sets is you don’t go all out on your 5/3/1 lift on the last set. The Spring is DIFFERENT workouts, I’ll list the new workouts, applying for these 2 weeks of spring, You can do these anytime in the week, with sufficient rest.

Workout A Spring-
Squat: (5/3/1 set/rep protocol)
Bench Press5/3/1 set/rep protocol)
Chin-ups: 3 sets of as many reps as possible
Dips: 3 sets of as many reps as possible
Lying Leg Lifts: 3 sets of 25 reps

Workout B Spring-
Trap Bar Deadlift: (5/3/1 set/rep protocol)
Military Press: (5/3/1 set/rep protocol)
Glute-Ham Raise: 3 sets of 10 reps
Roman Chair Sit-ups: 3 sets of 20 reps

Week 1-
Day 1 – Workout A use 3x5 on Squat and bench
Day 2- Workout B use 3x5 on Trap bar deadlift and Military press

Week 2-
Day 1- Workout A use 3x3 on Squat and bench
Day 2- Workout B use 3x3 on Trap bar deadlift and Military Press

-------------------------------------------------------------------------

“Going Into Summer” Strength Training( 9 weeks)-
Again This Cycle of 9 weeks has Different Workouts, I’ll List them

Workout A- Going into Summer-
--Trap Bar Deadlift: (5/3/1 set/rep protocol)
--Military Press: (5/3/1 set/rep protocol)
--Chins/Pull-ups: perform a set of 3-5 reps between every set
of military presses (and even trap bar deadlifts if
possible).
--45-Degree Back Raises: 3 sets of 15 reps
--DB Lunges: 3 sets of 6 reps/leg
--Med Ball Sit-ups: 3 sets of 20 reps

Workout B- Going into summer-
--Bench Press (5/3/1 set/rep protocol)
--Chins/Pull-ups: perform a set of 3-5 reps between every set
of bench press and dips.
--Dips: 5 sets of 10-20 reps (reps based on athlete’s
strength)
--Curls: 3 sets of 10 reps
--Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps

Workout C-going into Summer-
--Power Clean: 5/3/1 (5/3/1 set/rep protocol)
--Squat: 5/3/1 (5/3/1 set/rep protocol)
--DB Bench Press: 4 sets of 10 reps
--Glute-Ham Raises: 3 sets of 10 reps
--Shrugs: 3 sets of 15 reps
--Roman Chair Sit-ups: 3 sets of 20 reps

Week 1-
Monday- Workout A use 5/3/1 percents on Trap Bar and military
Wednesday- Workout B use 5/3/1 percents on bench press
Friday- Workout C use 5/3/1 Percents on Powerclean and Squat

Week 2-
Monday- Workout A use 3x5 percents on Trap Bar and military
Wednesday- Workout B use 3x5 percents on bench press
Friday- Workout C use 3x5 Percents on Powerclean and Squat

Week 3-
Monday- Workout A use 3x3 percents on Trap Bar and military
Wednesday- Workout B use 3x3 percents on bench press
Friday- Workout C use 3x3 Percents on Powerclean and Squat
Week 4-
Monday- Workout A use 5/3/1 percents on Trap Bar and military
Wednesday- Workout B use 5/3/1 percents on bench press
Friday- Workout C use 5/3/1 Percents on Powerclean and Squat

Week 5-
None

Week 6- Deload week
Monday- Workout A use Deload percents on Trap Bar and military
Wednesday- Workout B use Deload percents on bench press
Friday- Workout C use Deload Percents on Powerclean and Squat

Week 7-
Monday- Workout A use 3x5 percents on Trap Bar and military
Wednesday- Workout B use 3x5 percents on bench press
Friday- Workout C use 3x5 Percents on Powerclean and Squat

Week 8-
Monday- Workout A use 3x3 percents on Trap Bar and military
Wednesday- Workout B use 3x3 percents on bench press
Friday- Workout C use 3x3 Percents on Powerclean and Squat

Week 9-
Monday- Workout A use 5/3/1 percents on Trap Bar and military
Wednesday- Workout B use 5/3/1 percents on bench press
Friday- Workout C use 5/3/1 Percents on Powerclean and Squat

-------------------------------------------------------------------

Summer Pre-Camp: 6 Week Training Cycle
Again This Cycle of 6 weeks has Different Workouts, I’ll List them

Summer Pre-Camp Workout A-
--Trap Bar Deadlift: (5/3/1 set/rep protocol)
--Military Press: (5/3/1 set/rep protocol)
--Chins/Pull-ups: perform a set of 3-5 reps between every set
of military presses (and even trap bar deadlifts if
possible)
--45-Degree Back Raise: 3 sets of 15 reps
--Med Ball Sit-ups: 3 sets of 20 reps

Summer Pre-camp workout B-
Bench Press: (5/3/1 set/rep protocol)
Chins/Pull-ups: perform a set of 3-5 reps between every set
of bench press.
Pushups: 5 sets of 20 reps
Face Pulls: 3 sets of 15 reps
Lying Leg Raises (or Hanging Leg Raises): 3 sets of 25 reps

Summer Pre-camp Workout C-
Power Clean: (5/3/1 set/rep protocol)
Squat: (5/3/1 set/rep protocol)
Glute-Ham Raises: 30 total reps (done in as few sets as
possible or as many sets as needed)
Roman Chair Sit-ups: 3 sets of 20 reps

Week 1-
Monday- Workout A use 3x5 on Trap bar and military press
Wednesday- Workout B use 3x5 on Bench press
Friday- Workout C use 3x5 on Power Clean and squat

Week 2-
Monday- Workout A use 3x3 on Trap bar and military press
Wednesday- Workout B use 3x3 on Bench press
Friday- Workout C use 3x3 on Power Clean and squat

Week 3-
Monday- Workout A use 5/3/1 on Trap bar and military press
Wednesday- Workout B use 5/3/1 on Bench press
Friday- Workout C use 5/3/1 on Power Clean and squat

Week 4
Monday- Workout A use deload on Trap bar and military press
Wednesday- Workout B use deload on Bench press
Friday- Workout C use deload on Power Clean and squat

Week 5-
Monday- Workout A use 3x3 on Trap bar and military press
Wednesday- Workout B use 3x3 on Bench press
Friday- Workout C use 3x3 on Power Clean and squat

Week 6
Monday- Workout A use 5/3/1 on Trap bar and military press
Wednesday- Workout B use 5/3/1 on Bench press
Friday- Workout C use 5/3/1 on Power Clean and squat

--------------------------------------------------------------

In Season Training-
Your Coach Will probably have a program for you, but if we doesn’t I really like what Wendler says to Do, its what I did all last year, and works well, He suggests Training these 2 days on Monday and Wednesday

Day 1-
Squat: 5/3/1 set/rep protocol
Bench: 5/3/1 set/rep protocol
Dips: 3 sets
Chins: 3 sets

Day 2-
Deadlift: 5/3/1
Military Press: 5/3/1
GHR
Situps

Good Luck!
 
Rodja

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Any advice from Wendler is worth its weight in gold.

OP, drop the tribulus. You don't need it and the only advice I can tell you is to be patient and realize that you're only 18. It takes YEARS to obtain a great physique.
 

Beefy Jew

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Thank you for the workout guides, I have already looked at them, and based my current workouts of of them and others, a sort of hybrid thing. But right now, over the winter, my goal is to bulk up, I'm doing purely strength training with the lifting.

Since the start of my bulk my lifts have been increasing, and still have been going up even on the past three weeks without weight gain, so my workouts are working for me, but my weight is most important right now and I would like a solution to the change from steadily gaining weight to steadily losing weight.
 
Rodja

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Increase your calories. As you continue to gain weight, you'll need to continue to add additional calories for each pound that you gain.
 
mattrag

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Increase your calories. As you continue to gain weight, you'll need to continue to add additional calories for each pound that you gain.
People tend to forget this. Specially if you are doing any thing that requires you to move your body. Caloric expenditure will increase by a whole lot if you move more weight over a longer period of time/intensity. If you playing sports then I am sure you are exploding and running longer distances. At that high body weight plus the massive amount of muscles you built your body probably just needs more food. Give it time though, don't get fat in order to get big. Not good at all
 
Newtonselite

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don't get fat in order to get big. Not good at all
Dave tate would be so disappointed with this comment hahaha jks bro......

Always cracks me up!!
There was a time at the Old Westside gym where I couldn't gain weight to save my f-g life.

There was this dude who trained there who could just put on weight like f-g magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.

I finally asked him one day how he did it.

"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."

Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious s-t if we have to go outside, I thought.

So we get outside and he starts talking.

"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that s-t down and eat. That's your breakfast."

At this point I'm thinking this guy is nuts. But he's completely serious.

"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG BS. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."

"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that f-kr up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that s-t over the pie until half of the bottle is gone. Just soak the s-t out of it."

"Now before you lay into it, I want you to sit on your couch and just stare at that f-kr. I want you to understand that that pizza right there is keeping you from your goals."

This guy is in a zen-like state when he's talking about this.

"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that s-t. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You f-g can't quit. You have to sit on that couch until every piece is done.

And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a f-k about getting bigger and you don't care how much you lift!"

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.
 
mattrag

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omg, i love that from Jim!
Im going to have to use that next time I wanna get big.

I was more talking about for football in performance. For powerlifting, or off season bbing when you just want mass the extra fat will only hinder you in weight class or if you cant diet it off well.
 

Beefy Jew

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So how much more should I be eating? If 4000 calories at 230 was good, how should I plan my eating if I want to get up to 260, as lean as possible over the next three to four months.
 
mattrag

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So how much more should I be eating? If 4000 calories at 230 was good, how should I plan my eating if I want to get up to 260, as lean as possible over the next three to four months.
Add 500 cals extra per day you workout/train. If thats not enough add them to the off days too. If not then add 250 on top of that.

Just gotta keep going up and up. (I wish I didnt have to cut year round... )
 
packers6211

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Dang bro I thought you left or went on vaction. Hadn't seen you around or miss this thread one lol. Merry Christmas bro.
 
Newtonselite

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"Now before you lay into it, I want you to sit on your couch and just stare at that f-kr. I want you to understand that that pizza right there is keeping you from your goals."
This guy is in a zen-like state when he's talking about this.
hahahaha..... self quote 0_o how gay! like a joke u tell and think is really funny and no one else does but you keep laughing lol

If you want to hit 260, eat your macros for a 260'er
 
hugry4more

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Increase your calories. As you continue to gain weight, you'll need to continue to add additional calories for each pound that you gain.
Do this! 4500 may seem like lots but I kno people that have to eat 6000 ! Increase everytime you stop gaining by 500 Cal.
 
Rodja

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Do this! 4500 may seem like lots but I kno people that have to eat 6000 ! Increase everytime you stop gaining by 500 Cal.
Just as an example, I ate 6000kcals per day when I was seeking to put on size at your age. Eat until it's uncomfortable at each meal and top it off with some whole milk.
 

Beefy Jew

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Alright, so I will try eating 5000 calories a day for the next week and see where that gets me, thank you for the advice. And that one story is hilarious, but I can't do that as I'm trying to keep this as lean a bulk as I can.
 

PVL

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hahahaha..... self quote 0_o how gay! like a joke u tell and think is really funny and no one else does but you keep laughing lol

If you want to hit 260, eat your macros for a 260'er
well said............people who sit on the sidelines and complain are gunna stay on the sideline.........true story

those who wanna lead by example dont ask for answers, they come up with solutions.........
 

PVL

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Alright, so I will try eating 5000 calories a day for the next week and see where that gets me, thank you for the advice. And that one story is hilarious, but I can't do that as I'm trying to keep this as lean a bulk as I can.
then eat lean dude...........its really that simple.............or do cardio for 1hr a day and eat everything u see............

there is no magic bullet man
 
swollen87

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Add more steaks
 

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