Would appreciate help

[FishingBrah]

Hello Elite Fitness. I was an endomorph all my life, at 200lbs 2 years ago I ran/dieted down to 140lbs. Unfortunatly being a skinnyfat weakling diden't make me much happier, so I started lifting 7 months ago with SS. I got my lifts up to 285lb Squat, 295lb DL, and 135lb bench (3x5). Then I snapped some shit up in my back trying to DL 315 and lost almost all of my gains (I can barely squat 215 to parralel now).

So I decided to get back on track, I started a 3 day split 30 days ago, logging every rep/set and exercise. These were my results:
9/11

10/11

So basicly no gains. Can anyone recommend a good routine? My main goal is aeshtics, and being a endomorph (I think) the 3500Cal/SS route never turned out very well.

 

[Buildingup24]

SS is not a great program at all if you're trying to look good naked. (I'm sorry, it's not. It's a strength Program.)

Get on a simple program like push/pull/legs/free day

Free day lets u do things like curls/abs/calves..etc.

Or do upper/lower 2x a week.

3500 calories is a lot- prolly too much for you if u get fat on that. Figure out how many you need to gain weight gradually-like .5lbs/week

Also, the time frame of your training is short. Building a body takes YEARS not months.
On your days off, do some form of conditioning. Sprint/ride a bike/kettle bell swings/swim--whatever you enjoy but gets you active and breathing hard.

Routine example:
Monday-Push-chest/shoulder/triceps
Compound movements first then a isolation exercise or two.

Wednesday-Pull-Back/traps/rear Delts
Deadlift/pull-ups/rows/shrugs/rear Delt Flyes

Friday-legs
Squat/leg press/SLDL

Saturday- free day-
Curls/dips/calf work/abs

 

[FishingBrah]

SS is not a great program at all if you're trying to look good naked. (I'm sorry, it's not. It's a strength Program.)

Get on a simple program like push/pull/legs/free day

Free day lets u do things like curls/abs/calves..etc.

Or do upper/lower 2x a week.

3500 calories is a lot- prolly too much for you if u get fat on that. Figure out how many you need to gain weight gradually-like .5lbs/week

Also, the time frame of your training is short. Building a body takes YEARS not months.
On your days off, do some form of conditioning. Sprint/ride a bike/kettle bell swings/swim--whatever you enjoy but gets you active and breathing hard.

Routine example:
Monday-Push-chest/shoulder/triceps
Compound movements first then a isolation exercise or two.

Wednesday-Pull-Back/traps/rear Delts
Deadlift/pull-ups/rows/shrugs/rear Delt Flyes

Friday-legs
Squat/leg press/SLDL

Saturday- free day-
Curls/dips/calf work/abs

That seems like a pretty good program, but I'm concerned with the volume. For instance, hitting chest 1x per week would mean I would only bench 4 times a month. Is that good for building muscle?

 

[Buildingup24]

Volume man.
3 sets of heavy benching
4 sets of DB incline press
4 sets overhead press
3 sets dips
2 sets cable crossovers
3 sets lateral raises.

That could be the work you do on a "push" day. That's a shit load of volume (THE ABOVE IS PURELY AN EXAMPLE, IM NOT SAYIG JUMP INTO THAT MUCH RIGHT AWAY)
but build up to it.

Also if u do upper lower 2x a week
You can focus on chest n back 1 session n shoulders n Back the other. For lower body you can focus more on quads one day n hamstrings on the other leg day.

Train with intensity and use a variety of rep ranges, eat right and sleep. You'll grow slowly man. Put in the effort n give it time

 

[raze]

Buildingup24 has given some nice advice. BBing is definitely a marathon not a race and diet is key to growing.

 

[buddhabuilder]

And I highly recommend starting 20-30% lighter than you are lifting right now to tweak your form. Use a small video camera and get good shots from the back and side. You can post them on here for critique, and also compare them to good youtube videos. You probably got hurt putting weight over form. This will help keep that from happening again.

 

[Buildingup24]

And I highly recommend starting 20-30% lighter than you are lifting right now to tweak your form. Use a small video camera and get good shots from the back and side. You can post them on here for critique, and also compare them to good youtube videos. You probably got hurt putting weight over form. This will help keep that from happening again.

This.
After a certain point, strength gain is not linear (aka 3x5 doesn't work forever) and you need to do a program like 5/3/1. The gains are slower because the weight is more.