I've been working out for about a year now.Full Body 3 Times a week. While not going crazy, I definetely improved my diet.
While improving I feel like I could have made much more progress. Looks and strength wise.
What are some things I need to focus on to ensure improvements /things that I might have forgotten?
remember where you said 'not going crazy', the fact is if you want to really progress and get to where you want to be you have to become an autistic calorie and macro counter, down to the last gram
Eat more
Train till failure
Repeat
Eat less
Don't try until failure.
Try your best
Untrue
Switch routines. You need to split up the work so you can devote more energy to primary lifts. Full body only gets you so far.
What are your height, weight, and lifts?
This is the vaguest fucking post
Its a shitpost by t. bigbrain
Post your routine as well as lifts now vs when you started if you want any actual advice, there is nothing we can really tell you from that post
6'1 175
I dont really do 1RM but
OHP 90
Bench 130
Squat 120
DL 225
Well I started from nothing so you have to refer to after one year
AxBxAxxB
A:
Bench Press 5x5
Leg Press 5x5
Barbell Row 5x5
Leg Curl 3x12
Lying Tricep Extension 3x12
Wide Preacher Curl3x8
Cable Twists 3x10
Rear Delt Flyes 3x12
200kcal Cardio
B:
Deadlift 5x5
OHP 5x5
Lat Pulldown 3x8
Incline DB Bench 3x10
Leg Extension 3x12
Cable Pushdowns 3x12
Incline Hammer Curls 3x12
Leg Raise 3xF
200kcal Cardio
Yeah you're going to notice barely fucking anything after a year, regardless of how good your diet and program is. The change is so gradual that you most likely aren't going to actually notice the change for a couple of years, and only after cutting for a little while as well. That's how it is for an overwhelming majority of natural lifters.
There's nothing wrong with full body programs, nor most split programs. The most important thing is to stay consistent with it. Past that, the best things you can do are:
>Make sure you're getting enough HIGH QUALITY sleep.
>Track your calorie and protein intake.
>Eat foods with proper micronutrients to support healthy hormone regulation.
>Do some form of proper cardio on your recovery days.
>Stretch and do 10-15 minutes of mobility work a day.
>Take steps to reduce your overall stress level, cortisol kills gains.
>Stop comparing your progress to the supposed progress of anonymous LARPers on Jow Forums
That's all that comes to mind.
>Everything is either 5x5 or 3x10-12
>Fuckload of accessory work
I'm no physiologist, but I started making a lot more progress when I switched my compounds to 3x5 and accessory work to 5x10-12. I also cut back severely on the amount of accessory work, but I'm going for strength first and size second and I don't know what your goals are.
>no gains for a year
t. based trollposter
Assuming those are in lbs that is extremely low. You aren’t a skelly, so its likely its more the training than nutrition, though that may be some part of it too.
Bit odd to have B again at the end, usually these routines are just AxBxAxx, unless you just mistyped that
The routine doesn’t seem that bad, some parts of it aren’t great, e.g. you can reduce the deadlifts to 3x5 to reduce strain, replace the tricep exercises with weighted dips as they are more effective, do cardio on rest days instead etc. Still, that shouldn’t be the reason why you haven’t progressed much. Are you working out hard enough? This workout should be very tough with all that volume, if you aren’t suffering every time you are probably not putting in the necessary intensity
>no gains for a year
Why are you saying dumb things on the internet and pretending they're accurate? I didn't say that.
please be kilos
Do your 3 day split full body and ppl over it. 6 days of lifting a week. I guess you are young, eat big and and lift hard and youll get pretty huge in 6 months.
Inb4 overtraining, do whatever you guys want
Yeah it is in lbs.
The last B implies that I start the next week with B. Meaning that A and B alternates each week, if you know what I mean.
I wouldnt call it suffering, but I'm done for good once I'm back home again
She looks nice either way, but looks WAY better as a short haired cutie.
>t. truthposter
Especially on the compounds I use so much weight that I can barely get out the last rep with still good form.
Deload for a week, then drop the weight by 10% and work your way back up.
Well I've been on vacation for two weeks so thats what I had to do anyways, but still thanks
I used to be stuck for a while as well until I just upped the volume and watched my nutrition more, went from about 120 bench to 215 and a 225 dl to 350ish in about 3-4 months.
Routine was pretty much this
AxBxAxx:
A:
Bench 4x5
RDL 3x8
Hack Squat 5x8
Chin Up weighted 3x5
supersetted with Dumbbell OHP 3x8
Dips weighted 3x5
superset with curls 3x10
and facepulls 3x15
B:
Deadlift 3x5
OHP 4x5
Hack Squat 3x8
Chin up weighted 3x5
Superset with Dumbbell flat bench 3x8
Dips weighted 3x5
superset with curls 3x10
and facepulls 3x15
Not saying this is a perfect routine but its decent enough, I took care to make sure the volume for different muscle groups is reasonable. The workouts are pretty tough, only works when bulking I think
That should be right then, though its usually just a given that if you really push yourself form will break down a bit
Based
So up the Volume and lower the weight?
I wouldn’t really up the reps, at least for bench, deadlift etc. Just up the volume, and try to do the weights you are currently doing. Gotta just increase weights once in a while, even if you have to lower them after one or two sets. Hard to say what the main issue is right now as your routine isn’t that shit. Definitely try switching things up a bit, e.g. bench more and see if your bench goes up
If I were you I would:
(I understand this might not fit your schedule but)
I would, increase volume so leave all 5x5 and 3x8-12 behind and switch to 4x8-12. Switch to autoregulated sets instead of strictly adhering to a rep number.
Choose a weight that will be increasingly difficult to match previous rep num.
so first set maybe to 12 second to 11 or 10 last maybe to 8 or 7. Taking all sets close to failure but not to failure.
I would then add two more days, so 5 days a week instead of 3. I would move all my cardio to one additional day, and add a day to train strength, so higher weight lower rep range, maybe 1x3 on all compound lifts, (after warm up/build up sets) I would probably move some accessorie work from previous days to this day to shorten the other 3 lifting days further.
Thats more volume but, if everything else is adequate, I think that's probably the only cure.
One additional thing,
I would consider switching from deadlifts to Romanian deadlifts, the only exception would be on the "strength day" that would be my only deadlift day.
Rdl's are better for hypertrophy anyway, and easier on your body, I think one heavy dealift day would be enough to see progress.