Ok, it's time for phaze 2.
We have gone from 145-180 and we still have reasonable bodyfat levels because we didn't overeat TOO much.
Our bench press is up to 250lbs and we're squatting 350, if we have been deadlifting it's probably around 400.
It might be time to look at our routine and see if we are still processing. Or maybe we just need to switch it up to stay motivated.
Here I would give someone 2 or 3 options.
1. Push, pull, legs. Or if your deadlifting I would do pull, push legs so we don't have to deadlift and squat 2 days in a row.
If anyone is interested I can post up one of my PPL routines or I can look up a good one to point you in the right direction. Ppl is flexible but I think you need to do 4-6 days a week. If you do a 3 day a week ppl it's going to be hard to get enough work on each muscle in only 1 workout per week.
So I would go pull, push, legs, rest, pull, rest, rest
Then the following week continue on with
Push, legs, rest, pull, push, rest,rest and so on. Your training 4x week and always putting a day in between pull and legs IF YOUR DEADLIFTING.
If you want 5 days then remove a rest day
P, P, L, REST, P, P, REST then start the next week with legs and so on.
And if you want 6 days, just remember to rest between pull and legs if your deadlifting.
Just don't train 7 days a week. Your gonna need that day to rest and grow. And if your busting your ass 6 days a week, you might even need a big carb load or somewhat of a cheat and relax day for recovery. Again. There's more to that, just saying it as basic as I can.
2. This may also be a good time to look into a bodybuilding routine from a actual coach or trainer. John Meadows has so e good beginner routines and intermediate routines you cou choose from.
Now I'm not talking about meadows specific here, but most of the bodybuilding routines are going to have you training everything 1x week on a 5 day split.
I think that until you have put on the amount of size your looking for there are better options then the 1x week approach. You absolutely can grow on that. But I also think that this early in your training, your not going to know how to really work the muscle good enough yet that 6 days of rest is a good idea.
3. Finally, this is something I do because I'm trying to train for a sport and lift together, but even if you can only train 4x week and you hate doing a just legs only day then this might be for you.
A. Chest, Shoulders, triceps
B. Back, legs biceps.
You can do each workout 2x week but do 2-3 exercises per body part.
This is not a routine you will see to often but I like doing it.
Example.
Bench
DB or machine fly
Cable crossover or chest press machine
Overhead DB press
Side lateral raises
Cable pressdown
DB skull crushers
Then on the other day
Pull up or pull down
Barbell or cable row
Stiff leg deadlift
Squat or legpress
Lunges or split squat
Hammer curl
Any other curl of choice.
You can still focus on a few basic lifts but you get more volume and more recovery time while still training 4xweek.
Il be back later to talk about tuning up the diet