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3 Months Bulking - Feedback Requested
- Thread starter JoeMyBro
- Start date
LOL...
Ok Just finished my routine and I tried barbell bench today... instead of posting up everything I'll just say I lifted a bit less for most exercises since last week, so that I could do more reps.
With Barbell Bench today I did:
50kg x8, 50kg x7, 40kg x 8, 40kg x 6 = 1310 total kg-age
Last week with Dumbbell Bench I did:
62kg x 9, 62kg x 7.5, 62kg x 4 = 1271 total kg-age
So, in comparison I did more than last week I suppose... I actually attempted 60kg first and got like 3 reps but it was damn heavy I thought I better lower it.
Not sure how wide the grip should be so I just held it as wide as possible. Looking at examples online, like the pic here: http://en.wikipedia.org/wiki/Bench_press -- that's pretty much my grip width so it should be all good.
I feel so weak... had to go to 20kg for incline bench and I had to stand up just to lift the bar back on when I got through the reps..
Incline Barbell Bench:
20kg x 12, 20kg x 10, 20kg x 8, 20kg x 8.5 = 770 total kg-age
..and last week with Dumbbell Incline:
50kg x 7, 50kg x 4, 50kg x 3 = 700 total kg-age
Well, that's also an improvement overall. However if I did dumbbell I'd probably be able to get more maybe 850 total kg-age...
It's weird, I thought I would be stronger with barbell bench than with dumbbell yet I have to lift less? Despite increasing the reps from 7-12, a 20kg drop is a bit much??
Feedback would be nice... I'll see how I go next week. Maybe I'll do barbell again next week so I can compare better. How often do you guys rotate your barbell with dumbbell bench?
As for the other exercises... too early to tell I had to lift less so I could do more reps but on some I did about the same reps with lighter weight so I'm dumbfounded lol... overall I wasn't as exhausted as I expected to be, but barbell was definately tougher than I thought.
Oh yeah, finished in 1 hour 7 mins compared to 1 hour last week. Interesting isn't it... I get almost EXACTLY 1 hour prior, and now 1 hour 7 mins EXACTLY give or take a few.
Ok Just finished my routine and I tried barbell bench today... instead of posting up everything I'll just say I lifted a bit less for most exercises since last week, so that I could do more reps.
With Barbell Bench today I did:
50kg x8, 50kg x7, 40kg x 8, 40kg x 6 = 1310 total kg-age
Last week with Dumbbell Bench I did:
62kg x 9, 62kg x 7.5, 62kg x 4 = 1271 total kg-age
So, in comparison I did more than last week I suppose... I actually attempted 60kg first and got like 3 reps but it was damn heavy I thought I better lower it.
Not sure how wide the grip should be so I just held it as wide as possible. Looking at examples online, like the pic here: http://en.wikipedia.org/wiki/Bench_press -- that's pretty much my grip width so it should be all good.
I feel so weak... had to go to 20kg for incline bench and I had to stand up just to lift the bar back on when I got through the reps..
Incline Barbell Bench:
20kg x 12, 20kg x 10, 20kg x 8, 20kg x 8.5 = 770 total kg-age
..and last week with Dumbbell Incline:
50kg x 7, 50kg x 4, 50kg x 3 = 700 total kg-age
Well, that's also an improvement overall. However if I did dumbbell I'd probably be able to get more maybe 850 total kg-age...
It's weird, I thought I would be stronger with barbell bench than with dumbbell yet I have to lift less? Despite increasing the reps from 7-12, a 20kg drop is a bit much??
Feedback would be nice... I'll see how I go next week. Maybe I'll do barbell again next week so I can compare better. How often do you guys rotate your barbell with dumbbell bench?
As for the other exercises... too early to tell I had to lift less so I could do more reps but on some I did about the same reps with lighter weight so I'm dumbfounded lol... overall I wasn't as exhausted as I expected to be, but barbell was definately tougher than I thought.
Oh yeah, finished in 1 hour 7 mins compared to 1 hour last week. Interesting isn't it... I get almost EXACTLY 1 hour prior, and now 1 hour 7 mins EXACTLY give or take a few.
^^^^
You need to hit more reps on your flat bench bro. 8 for a first set is not enough reps, nor would your form be proper doing this few of reps for a first try. Did you focus on the chest performing the movement, or were you too concerned about controlling the weight? The latter I suppose. If so, then it's too heavy. I do 15+ reps my first set when doing this type of lifting.
How could you possibly do 12kg more weight with DB last week with more reps? That makes absolutely no sense bro. None.
Are you sure you are totalling your weight on the barbell correctly? Are yo sure your DB weight is correct?
Something is definitely off with the weight.
~Well the only thing I can think of is the barbell itself being maybe 5kg... since I don't count in that weight... but I still lifted more with the dumbbells its true.
~I used a pretty comfortable grip, I can't go wider than shoulder width anyway because the rack is in the way.
~I did focus on moving with the chest but I also had to think about controlling the weight because I hadn't done that type of movement before. Even though I did warmup sets, my arms were shaking when I put the barbell on me with the 50kg.
~I highly doubt I'm calculating the weight wrong. I honestly have no idea why I lift less with barbell. I'll have to lower the weight again though since I can't get 12 reps yet.
~The thing with the total kg-age shows not just total weight moved but the difference in intensity and also I was lifting heavy weight, not like in your 50x50x40kg example where 40kg is too light for yourself.
My chest is hurting today, I don't think it normally hurts like this. All I can do is see how I go next week... if I see a big difference in strength its possible I added weight wrong but I've been counting the weight as I add it week after week and it doesn't make sense for me to make an error like that. I even got up and checked the weight on the barbell yesterday because I was wondering why it was so heavy for me, I didn't expect it to be.
Maybe it has something to do with my barbell movement compared to dumbbell movement? With barbell my hands at the top were the pretty much the same width apart at the top, and with dumbbells I move in an "A" figure (the peak of "A" being the dumbbells meeting at the top of the movement). I read that barbell uses your shoulders moreso to help push the weight, so maybe with dumbbell movement I was using a different muscle to help push the weight without realizing it?
Anyway I don't think I should be worried because I lifted hard my chest is feeling it today so I definitely worked the chest. My legs are still pretty sore from those squats LOL.
~I used a pretty comfortable grip, I can't go wider than shoulder width anyway because the rack is in the way.
~I did focus on moving with the chest but I also had to think about controlling the weight because I hadn't done that type of movement before. Even though I did warmup sets, my arms were shaking when I put the barbell on me with the 50kg.
~I highly doubt I'm calculating the weight wrong. I honestly have no idea why I lift less with barbell. I'll have to lower the weight again though since I can't get 12 reps yet.
~The thing with the total kg-age shows not just total weight moved but the difference in intensity and also I was lifting heavy weight, not like in your 50x50x40kg example where 40kg is too light for yourself.
My chest is hurting today, I don't think it normally hurts like this. All I can do is see how I go next week... if I see a big difference in strength its possible I added weight wrong but I've been counting the weight as I add it week after week and it doesn't make sense for me to make an error like that. I even got up and checked the weight on the barbell yesterday because I was wondering why it was so heavy for me, I didn't expect it to be.
Maybe it has something to do with my barbell movement compared to dumbbell movement? With barbell my hands at the top were the pretty much the same width apart at the top, and with dumbbells I move in an "A" figure (the peak of "A" being the dumbbells meeting at the top of the movement). I read that barbell uses your shoulders moreso to help push the weight, so maybe with dumbbell movement I was using a different muscle to help push the weight without realizing it?
Anyway I don't think I should be worried because I lifted hard my chest is feeling it today so I definitely worked the chest. My legs are still pretty sore from those squats LOL.
~Well the only thing I can think of is the barbell itself being maybe 5kg... since I don't count in that weight... but I still lifted more with the dumbbells its true.
A standard BB weighs 21kg bro(45 pounds). Is it standard size?
~I used a pretty comfortable grip, I can't go wider than shoulder width anyway because the rack is in the way.
~I did focus on moving with the chest but I also had to think about controlling the weight because I hadn't done that type of movement before. Even though I did warmup sets, my arms were shaking when I put the barbell on me with the 50kg.
My arms shake too sometimes. You are just getting used to it. Form first. Weight comes secondary.
~I highly doubt I'm calculating the weight wrong. I honestly have no idea why I lift less with barbell. I'll have to lower the weight again though since I can't get 12 reps yet.
good. and get that mental focus on the pecs.
~The thing with the total kg-age shows not just total weight moved but the difference in intensity and also I was lifting heavy weight, not like in your 50x50x40kg example where 40kg is too light for yourself.
I was an exaggerated example.
My chest is hurting today, I don't think it normally hurts like this.
Pain = gain
All I can do is see how I go next week... if I see a big difference in strength its possible I added weight wrong but I've been counting the weight as I add it week after week and it doesn't make sense for me to make an error like that. I even got up and checked the weight on the barbell yesterday because I was wondering why it was so heavy for me, I didn't expect it to be.
Maybe it has something to do with my barbell movement compared to dumbbell movement? With barbell my hands at the top were the pretty much the same width apart at the top, and with dumbbells I move in an "A" figure (the peak of "A" being the dumbbells meeting at the top of the movement). I read that barbell uses your shoulders moreso to help push the weight, so maybe with dumbbell movement I was using a different muscle to help push the weight without realizing it?
Anyway I don't think I should be worried because I lifted hard my chest is feeling it today so I definitely worked the chest. My legs are still pretty sore from those squats LOL.
Well, you will get in the groove bro. Your chest should hurt everytime like it is. That means you are doing something right. Mine is tender to the touch sometimes. Even coughing hurts, lol.
Just for giggles, I'm coming at this from a totally different angle, hear me out gentlemen.
I looked at your pics, Neo, and honestly, for lifting regularly for nearly four solid months (assuming you're coming at it as a newb) and increased calories, you're right, virtually no difference. It's weird!
I would be curious what your hormone profile looks like. Any chance you have decent health insurance that would enable you to go to a doctor and get blood work done to see what your test levels are?
My point, it would be one thing if you were lifting and making strength gains and still looked the same, but I'm hearing that you're not only not changing physically you're not making significant progress in your lifts (or did I read it wrong, I sort of skimmed). I just think, for your age, four months of lifting, even half assed, should have given you something, crap diet or not.
I looked at your pics, Neo, and honestly, for lifting regularly for nearly four solid months (assuming you're coming at it as a newb) and increased calories, you're right, virtually no difference. It's weird!
I would be curious what your hormone profile looks like. Any chance you have decent health insurance that would enable you to go to a doctor and get blood work done to see what your test levels are?
My point, it would be one thing if you were lifting and making strength gains and still looked the same, but I'm hearing that you're not only not changing physically you're not making significant progress in your lifts (or did I read it wrong, I sort of skimmed). I just think, for your age, four months of lifting, even half assed, should have given you something, crap diet or not.
I had a blood test a few months ago and they came back fine, but they may not have tested for everything such as hormonal levels since I think they only tested for bladder issues which is why I had the test done...
There are a few possible explanations as for why I made no progress:
1). All my muscle gain went in my legs - I did not take before and after shots, never really even payed attention to their size.
2). I was so nutrient deficient that my body could not build new muscle.
3). In 9 weeks I went up from 50kg to 62kg with dumbbell bench press. Perhaps I could have lifted 62kg 9 weeks ago, and so I wasn't lifting heavier enough in the first place to actually develop any change in size/strength.
4). I took my before/after shots with different posture which hid any gains from being noticeable. (though I tried to get them exact same posture to be honest)
5). My calorie intake was not great enough - I was having 2700-2800 calories per day. Now I'm recommended for 3500 up to even 4500 per day.
Also these guys think the intensity of the workouts was too low... that and my diet was nutrient deficient. It could come down to genetics also...
The thing is, on paper with my skinfold calculations and such, I've made some Lean Body Mass gains... I cannot see them though, and my strength is so low. Now that I have my focus on deadlifts, squats and bench presses, I'm aiming for a 5% increase per week... I don't even have to wait that long to find out if I've made strength gains - just have to wait until next week because..
...I am certain I tried 100% with squats so that when the time comes next week (tuesday) I SHOULD be able to lift at 105%. I'm also eating vegetables (mixed frozen veggies is what I have) at least twice a day (aiming for 4 meals) and an increase in calories eating at 3500+... to be fair, I've been eating a lot of chocolates since its easter time lol... that puts my calories at 4500 but the main thing is I've got those 3500 coming from good sources. Heck, others eat crap and still gain muscle... still I think I'm going to back off these chocolates lol.
Are there ways to test hormonal levels without going to the doc. I feel a bit weird going up asking to get my hormone levels checked.... that and it costs money I don't have.
There are a few possible explanations as for why I made no progress:
1). All my muscle gain went in my legs - I did not take before and after shots, never really even payed attention to their size.
2). I was so nutrient deficient that my body could not build new muscle.
3). In 9 weeks I went up from 50kg to 62kg with dumbbell bench press. Perhaps I could have lifted 62kg 9 weeks ago, and so I wasn't lifting heavier enough in the first place to actually develop any change in size/strength.
4). I took my before/after shots with different posture which hid any gains from being noticeable. (though I tried to get them exact same posture to be honest)
5). My calorie intake was not great enough - I was having 2700-2800 calories per day. Now I'm recommended for 3500 up to even 4500 per day.
Also these guys think the intensity of the workouts was too low... that and my diet was nutrient deficient. It could come down to genetics also...
The thing is, on paper with my skinfold calculations and such, I've made some Lean Body Mass gains... I cannot see them though, and my strength is so low. Now that I have my focus on deadlifts, squats and bench presses, I'm aiming for a 5% increase per week... I don't even have to wait that long to find out if I've made strength gains - just have to wait until next week because..
...I am certain I tried 100% with squats so that when the time comes next week (tuesday) I SHOULD be able to lift at 105%. I'm also eating vegetables (mixed frozen veggies is what I have) at least twice a day (aiming for 4 meals) and an increase in calories eating at 3500+... to be fair, I've been eating a lot of chocolates since its easter time lol... that puts my calories at 4500 but the main thing is I've got those 3500 coming from good sources. Heck, others eat crap and still gain muscle... still I think I'm going to back off these chocolates lol.
Are there ways to test hormonal levels without going to the doc. I feel a bit weird going up asking to get my hormone levels checked.... that and it costs money I don't have.
c24k
New member
yes.
Here: 4-Hormone Saliva Test for Testosterone, Estradiol, Cortisol, DHEA, ect
Here: Home Testosterone & Estradiol Blood Test
and Here: Home Testosterone, Estradiol, LH, FSH, & Vitamin D Blood Test
I recommend the last one since its a full hormone test. Its the most expensive though. Not sure how much money you have to spend.
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