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  1. #1
    Registered User themorganator4's Avatar
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    is progress on track?

    hello everyone,

    ok so a bit of background: I have been lifting on and off for about 6 odd years, i have gone from **** workout programs to **** nutrition, gone from loosing too much muscle on a cut to putting too much fat on a bulk.

    in the last 2 years I have turned that all around and successfully cut to about 11-12% BF, I am now 2 months into a clean bulk (my first proper clean bulk)

    I used the gyms bodytrax machine the other day, now I know I should take the measurements with a small pinch of salt but the results are as follows:

    In 2 months since bulking I have gained 2.7kg of muscle and 1.1kg of fat my lifts are currently as follows:

    (current bodyweight 77kg)

    I do as many reps as possible for a total of reps indicated in brackets, the amount of reps listed next to the exercise is the most I can do in 1 set (hope that males sense)

    Squat: 107.5kg 10 reps (32 reps 4 sets)
    Bench press: 92.5kg 9 reps (25 reps 3 sets)
    Deadlift: 135kg 6 reps (12 reps 2 sets)
    Standing barbell shoulder press: 50kg 8 reps (20 reps 2 sets)
    pendlay rows: 60kg 9 reps (25 reps 3 sets)


    I just want to make sure that these kind of lifts, body fat and muscle gain is ok and if not what kind of figures I should be looking at.

    Thanks.
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  2. #2
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    Originally Posted by themorganator4 View Post
    I used the gyms bodytrax machine the other day, now I know I should take the measurements with a small pinch of salt but the results are as follows:
    Make that a kilo of salt. The machine has no idea how much muscle you have. Muscle =/= LBM.

    In 2 months since bulking I have gained 2.7kg of muscle and 1.1kg of fat my lifts are currently as follows:
    You're bulking WAY too fast. For someone not new to lifting it's hard enough to keep 1 kg gain per month rather lean. At 2kg per month you'll get fat quickly.

    Do you have a current picture? So we can verify the 11-12%.
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    I'm not keen on the rep target idea. This is a minor point but it tends to lead to more sets at times when you are more fatigued which is the opposite of what you want.

    I prefer the idea of fixing the weight, the number of sets and the exertion level (number of reps before failure) for a given session. The actual rep count can fall where it may. When it gets too high, increase the weight. When progress stalls, add more sets. Wave load exertion levels over time - e.g. drop it down to 3 RIR when you have just increased the weight.
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  4. #4
    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    Make that a kilo of salt. The machine has no idea how much muscle you have. Muscle =/= LBM.


    You're bulking WAY too fast. For someone not new to lifting it's hard enough to keep 1 kg gain per month rather lean. At 2kg per month you'll get fat quickly.

    Do you have a current picture? So we can verify the 11-12%.

    Sure, I'll put it on bodyspace after this post

    now done (one dated 30/10)
    Last edited by themorganator4; 10-30-2020 at 08:06 AM.
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    Originally Posted by themorganator4 View Post
    Sure, I'll put it on bodyspace after this post

    now done (one dated 30/10)
    Could be a bit higher than 11-12% but not far off.

    Here's a good study on bulking rates. 0.2% of body weight per week did best.

    https://igoodies.000webhostapp.com/?viagra=showt...9122713&page=1
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    Originally Posted by Mrpb View Post
    Could be a bit higher than 11-12% but not far off.

    Here's a good study on bulking rates. 0.2% of body weight per week did best.

    https://igoodies.000webhostapp.com/?viagra=showt...9122713&page=1
    Not disputing the %, but isn't 0.2% a bit too low to gauge progress from a practical perspective? From my research the lower end is pretty close to that figure (e.g. Mike Israetel --> 0.25% to 0.5% per week), but the lower end seems difficult to track.
    "Get up, and don't ever give up".
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    Originally Posted by xuerebx View Post
    Not disputing the %, but isn't 0.2% a bit too low to gauge progress from a practical perspective? From my research the lower end is pretty close to that figure (e.g. Mike Israetel --> 0.25% to 0.5% per week), but the lower end seems difficult to track.
    It will work if you use a good method of tracking your weight, for example with a 7 day moving average.

    Eric Helms recommends 0.5 to 1% of body weight per month for intermediates, which is right in line with 0.2% per week.
    Last edited by Mrpb; 10-30-2020 at 10:21 AM.
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    Resident Malteser. xuerebx's Avatar
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    Yeah I guess you need a daily reference point (that's what I'm using in fact, but for cutting). To be honest I'd rather a cautious approach as well, would be interested to see posters here who use a very cautious approach too for bulking (0.2% per week).
    "Get up, and don't ever give up".
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    Originally Posted by xuerebx View Post
    Yeah I guess you need a daily reference point (that's what I'm using in fact, but for cutting). To be honest I'd rather a cautious approach as well, would be interested to see posters here who use a very cautious approach too for bulking (0.2% per week).
    One of the biggest misconceptions about slow bulking is that if you don't gain weight for say 2 weeks you're not gaining muscle.

    This isn't necessarily the case. Even if you happen to not gain weight for a short period you can still continue to gain some muscle. This is because a surplus isn't mandatory to gain muscle, unless you're very lean.
    Last edited by Mrpb; 10-30-2020 at 12:48 PM.
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  10. #10
    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post

    This is because a surplus isn't mandatory to gain muscle.
    how so?
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    Originally Posted by themorganator4 View Post
    how so?
    Gaining muscle depends on positive muscle protein, not necessarily on positive energy balance.

    Keep in mind I still recommend a small surplus for you, I'm just saying there's no need to worry if you happen to not gain weight for 1-2 weeks while you're still getting stronger. You might need to increase calories though if you want to gain weight.

    ps. I edited my previous post because it had one typing error.
    Last edited by Mrpb; 10-30-2020 at 12:53 PM.
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  12. #12
    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    Gaining muscle depends on positive muscle protein, not necessarily on positive energy balance.

    Keep in mind I still recommend a small surplus for you, I'm just saying there's no need to worry if you happen to not gain weight for 1-2 weeks while you're still getting stronger. You might need to increase calories though if you want to gain weight.

    ps. I edited my previous post because it had one typing error.
    Ok thank you. I increased my surplus by 300kcal 2 weeks ago after stalling at 75.7kg for 3 weeks and my strength started to plateau. I then went to 76.6kg after a week, then 77kg the week after, my strength increased.

    On a side note, i am now taking a break from the gym for a week as I have been going 3 days a week since July
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    Originally Posted by themorganator4 View Post
    Ok thank you. I increased my surplus by 300kcal 2 weeks ago after stalling at 75.7kg for 3 weeks and my strength started to plateau. I then went to 76.6kg after a week, then 77kg the week after, my strength increased.

    On a side note, i am now taking a break from the gym for a week as I have been going 3 days a week since July
    Ok when taking a break go back to maintenance.
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    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    Ok when taking a break go back to maintenance.
    will do although looks like we are going back into lockdown next week for a month....great...
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    Originally Posted by themorganator4 View Post
    will do although looks like we are going back into lockdown next week for a month....great...
    We might be getting a lock down here too (Netherlands). As soon as it happens I'll be ordering a bench and some weights. I've already got some dumbbells.
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    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    We might be getting a lock down here too (Netherlands). As soon as it happens I'll be ordering a bench and some weights. I've already got some dumbbells.
    it's frustrating, gyms here have had virtually no transmission of covid, it is coming from the pubs and bars. I don't have room for any equipment so i am screwed...
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    Originally Posted by themorganator4 View Post
    it's frustrating, gyms here have had virtually no transmission of covid, it is coming from the pubs and bars. I don't have room for any equipment so i am screwed...
    While it's not ideal you could still do weighted push ups with a back pack and pull ups outside. Split squats with a back pack are also good.

    #noexcuses
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