+ 1 On TRT and still can't get bigger or stronger
I've had low test all my life which has had me being skinny my whole life. I finally got put on trt a while ago and life has been better mentaly but I still can't get stronger or bigger. For example, my 1rmp for deadlift is 140kg (before trt I couldn't dead more than 110kg), bench is 80kg etc and i seem to plateu around these numbers. Even slow progression like 5/3/1 and eating insane amount of cals does nothing for strength.
My total t is high, free test is a good number and estradiol is on the lower side of normal. Does anyone know what might be hindering me? I have some blood work coming up and need some ideas on what to possibly get checked. I don't sleep the best and it comes and goes but surely that shouldn't be hindering me at this low lift weight and body weight. Is it worth getting my gh and igf-1 levels checked?
My routine is 5/3/1 BBB as i can't progress weekly (or monthly, lol) and my diet is good and in surplus.
Weight is 169lb and bodyfat is around 18% (from bulking etc).
Usually is about 3100 cals, my food generally looks like-
Breakfast:
Oats with milk
Couple of boiled eggs
Protien shake with scoop of peanut butter, banana and a few ground oats
Lunch:
Brown rice
brocolli
chicken with a sauce/condiment
milk
Dinner:
fish or beef
rice or pasta
assortment of veg
protien shake with unblended oats
Thanks, I would appreciate any ideas and insights.
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@cantgain, if you're on TRT, remember, you're simply getting to a "normal" level of T with your injections, not double or triple (or more) the amount of T that allows the bigger guys to look like they're inflating.
Suck as it may, It's still about genetics.
Don't beat yourself up about "blowing up" in the gym. SLOW AND STEADY ALWAYS WINS. I've lifted like a mule for 20 years and have strong 16" arms to show for it. Genetically, I simply don't have big arms. However, my fucking quads look like I'm a rugby player clearing rucks every Saturday. Genetics brother, genetics.
If you PM me, I'd be happy to share a few 12 week programs with you that you could try regarding "slowly building mass." (I'm not on AAS, nor have I been in the past, so these programs have shown me slow and steady progress throughout my 30s. I'm knocking on the door of 40 shortly and have low T to boot, so only recently have I decided to educate myself about AAS and TRT. This site has been invaluable to me, let me tell you.)
PM me if you're interested. If not, I promise, no worries at all.
Anyone who lifts is my brother or sister in iron, regardless of experience, strength, size, etc. We're all in this together to try and be the best versions of ourselves that we can be. Chat anytime. Cheers brother! -Zeus
Appreciate the response mate. Will pm you tomorrow when I finish work
When you're just starting out and trying to gain listen to rusty because he's right about volume. Until you work your way up to 225x12 dont even try to max out. Start off slow and stop doing 5 3 1 thats not enough for a good workout unless u did like 3x5 3x3 and 3x1 each exercise but 9 reps isn't enough to tear you down and build strength. Do your 4-6 sets of light weight, get the blood flowing and then have a spotter help you max out so you don't drop it on yourself and work that last rep out hard as you can.
The only thing hindering your gains is you. And thats not a shot at you thats just me saying you are in control of your own destiny. You put the food in and workout so control those things and youll be fine
Nice..
Post BF%.
1830 calories to maintain without activity.
2836 cal with activity 4d/wk (1.55)
Add bulk cal 500-800=3300-3600 cal/d.
270/270/120-pro/cho/fat
5 meals
54g/54g/24g-per meal
75% protein is from natural foods
Depending on body type/metabolism/exercise regimen...could increase daily caloric needs.
Updated post. BF is around 18%
Reduce cho to 200g/d...and u can max them out to 270g 2-3 times per week
Thks
bigwillyI think youd do well to get some real world help man. the online help aint gonna work for ya because we cant see ya, cant tell the ( real story ). you need a buddy to bust your balls, try other shit. 86 the weights for a few months, get off your ass and do push ups, 20 times a day. pull ups, break the rules. glom in with guys at the gym who look like they know what their doing, ask, beg, what ever.
RustyhookerPost your foods and gym.
Updated my post.
RustyhookerLift and eat. Volume lifts or you wont grow.
. Â Food and gym!
Workout. 3 on...off...repeat. no skips on Sunday bs. On day is GYM day.
Chest/tris
6 sets 10-12 incline
6 sets 10-12 decline
6 sets 10-12 flat
THEN. .....ALL THOSE WITH FLIES.
Burnout on peck deck to finish.
Triceps....
6 sets 12-15 V bar push downs
6 sets 12-15 rope extensions
6 sets 12-15 jackhammer
6 sets 12-15 donkeys
Abs....calves too. Crunches for sets of 20 x 5 sets. Leg ups. Calves seated and straight leg 5x 20
Day 2 legs
Warmup 10 mins bike. Get blood into joints
Extensions 6 sets 15 reps, drop sets as you can
Leg press 6 sets of 15
Hacks 6 sets of 15
Seated leg curls 6 sets 15
Laying leg curls or good morning 6 sets 15
Day 3 back bis
Wide pulldowns 6 x 12
Seated rows 6 x 12
Shrugs...run the rack. 4 sets of drops with no break in drops. If you start 75 dumbells x 12...65 x 12...55 x 12 is 1 set.
Single arm rows or tbar 6 x 12
Bis.....
Standing curls 6 x 12
Thinking 6 x 12
Preachers 6 x 12
Reverse grip 6 x 12
THEN abs...calves
Hit this for 8 weeks. No more than 60 seconds between sets. Use notebook to keep notes on weight used. Also proof to self you completed. Update up in 8 weeks and I'll give you new workout
Thanks, I'll definetly keep this in mind but is my current workout not good enough (5/3/1 bbb)? I'm primarily wanting to get stronger
5/3/1 only works if you already have the mass.
try 80% of your 1rm and do sets of 12 10 8 6 4. do these for at least a month then switch to 5 5 5 5 5 of 90% 1rm. switch again to a basic 15 12 10 8 8 of 80% 1rm. this alone should get you pretty strong as long as you fkn do it, no skipping, no cheating, and do everyvset til you bleed through you anus. Make sure you are carbing like crazy too because it will exhaust your muscles.
Hmm, ok. I will give that a go.
Just want to make sure I understand. Is that a set of 12 then 10 then 8 etc. How long to do the 5 5 5 5 5 90 for? Do i keep progressing till something like 15 15 15 15 15 then up the weight?
Thanks for the reply and and advice.
the sets are correct, but you dont progress to 15 15 15 because then you are building endurance not strength or mass. You up the weight by either 5 or 10 pounds every week. If you cant by that much its not a game over, just do what you can.
Ok, so i do the 12 10 8 one for at least a month, I assume I up the weight here every week? Then do 5x5 for a bit while upping the weight and then back to the 15 12 10 etc.
Sorry, just want to make sure I fully understand. Thanks!
yes but when doing 5x5 you are lifting extremely heavy so when you hit the 5th rep you struggle, also when doing the 5x5 make sure you rest 1 to 2 minutes between sets or you will burn out fast. when doing the 5x5 if you fail to do 5, continue to the next set and rest 5.minutes before doing 5.
double post accident, derp derp.
Rustyhooker^^^^^^^powerlifter. And thick as a tree
RustyhookerId have to get the powerlifter guys in here for that. I never max out, my goal is thick mass so I lift for volume.
well...as hard as your busting your ass at the gym...do it harder...then when u feel like u are trying your hardest, put on more weight. when ur giving 110% in the gym, and your throwing on as much weight as you can, and repping it out on EACH AND EVERY SET until your muscles are shaking and you can do anymore...let me put it like this...if you finish a set(no matter what muscle)and you feel like you could have pushed AT LEAST 1 more rep....then ur wasting your time...literally every set, every muscle, every day, every excercise.....rep until you arent capable of doing anymore reps....THEN eat more protein, eat more food, and try your best to get some sleep.....and last but not least....dont fuck with alcohol or drugs...you do all that, then u should be good...
I do give it 110% everytime. It's getting pretty demoralising as I really enjoy lifting but don't have much to show for my efforts.
I also don't drink or take any drugs.
You are overtraining can't gain, 110% every workout sounds like it should work but in reality doesn't. You need to cycle your intensity on both sets and weight used, start lighter and give yourself somewhere to go and strive for new peaks each cycle.
The other thing is your low testosterone levels which will limit both your strength and size unless you supplement them, I think you said your on TRT so what are you taking and how often?
You must when training for size and strength allow your body to recover and build the muscle tissue you have torn down with training, You should also take vitamin and mineral supplementation. Calorie wise find what your maintenance level is by monitoring your calorific intake and weight and then increase this by 500 calories a day and you will gain weight and strength.But again your DNA and natural testosterone levels will put a cap on your natural size and strength, the only way to break this is with steroids but please educate yourself on their use and how to counter the most likely side effects. Some like myself can use high androgens which arew the best for size and strength gains others get on better with low or medium strength steroids, you need to try them and see the results and tweak what you are doing when you have the answers.
If you PM me I can put you in touch with some good safe steroid guides and also a top trainer with many titles under his tutelage. Over to you
I'm on nebido every 10 weeks (test u) and at the end of week 10 my test levels are on the high end. I don't plan to do steroids until i get a grasp on why i suck at the gym and have been training natty for a while.
Thanks for the reply mate.
The supplementation is a bit on the low side for bodybuilding/strength training. Its hard when your young'ish not to get hung up on the poundages you use especially the bench press. I trained naturally for 5 years and really wanted to bench 40kg each side of the olympic bar but couldn't quite get there no matter what I did.With moderate and safe steroid cycles I peaked at 70kg each side of the olympic bar for 2 reps (bench press was always a poor lift for me) and a good 3 stone of solid muscle heavier so properly used they can make a big differance to your natural strength and limitations.
Its also a good idea to shake the muscles up by changing your routine and the rep range you use.
Good luck