Where to go from here?

nbrady20009

I started training seriously last November, having completed 3 programs since then, I'm at a crossroads of where to go next. Each of them got their 2-3 month time and its time to move on to the next. I'm looking for a bit of advice of what I should introduce to the next one. What would be the natural progression?


My goal is to gain lean muscle.



My stats are as follows:
Male. 20. 5' 11".







In November I got an assessment and my stats were
58kg @ 11.6% body fat.
The program I got from the personal trainer was:

Bench Press: 3 sets x 12, 10, 8 reps.
Deadlift: 3 x 12, 10, 8.
Squat: 3 x 12, 10, 8.
Pull up: 3 x 12.
Shoulder Press: 3 x 12.
Dips: 3 x 12.
Tricep dips: 3 x 12.
Barbell curls: 2 x 21.

That was done about 4 times a week.







Then in February I got reassessed.
59.4kg @ 12.4% bf.
New program:

Tuesday/Friday;
Shoulder/Arms:
Shoulder press (db): 3 sets x 12, 10, 8 reps.
Lat raise: 3 x 12, 10, 8.
Front raise: 3 x 12, 10, 8.
Hammer curl: 3 x 12, 10, 8.
Bicep curl: 3 x 12, 10, 8.
Reverse shoulder (cable): 3 x 12, 10, 8.
Tricep push down: 3 x 12, 10, 8.
EZ bar bicep curls: 2 x 21.
Tricep dips: 3 x 12, 10, 8.

Thursday/Sunday:
Chest/Back:
Dumbbell bench press: 3 sets x 12, 10 ,8 reps.
Incline bench press: 3 x 12, 10, 8.
Alternating sets of pull ups and dips (3 types of pull ups): 3 sets to failure on each, changing the type of pull up for each set.
Low row: 3 x 12, 10, 8.
Deadlift: 3 x 12, 10, 8.
Cable cross over: 3 x 12, 10, 8.
Lat pull down: 3 x 12, 10, 8.

Saturday:
Legs/Abs:
Leg press: 3 sets by 12, 10, 8 reps.
Leg extension: 3 x 12, 10, 8.
Leg curl: 3 x 12, 10, 8.
Lunges: 3 x 12 for each leg.
Crunch: 2 x 30.






In May got reassessed once more.
63.2kg @ 10.2% bf.
Switched to a different person for the next program.


All training days started with about 10-15min of foam rolling.

Note:
5 sets comprises 8, 8, 5, 5, 5 reps.
4 sets comprises 8, 8, 5, 5 reps.

Day 1:
Back squat - Wide pull up: Alternating 5 sets.
Flat bench - dumbbell thrusters: Alternating 4 sets.
Plate swing 15kg x 15 reps - Plank 30 seconds - Twist x 20 reps: Round of 4

Day 2:
Metcon

Day 3:
Rest

Day 4:
Deadlift - Bent over row: 5 sets
Incline bench - Dumbbell snatch: Alternating 4 sets
Plated sit up x 20 - bicep curls x 8 - knee to chest x 20: Round of 4

Day 5:
Metcon

Day 6:
Rest

Day 7:
Back squat - short arm pull up: Alternating 5 sets
Decline bench - Dumbbell thruster: Alternating 4 sets
Toes to bar x 20 - Dips x 8 - Reverse curls x 8: Round of 4




Mixed it up a bit, if I wasn't up for squatting 2 days back to back, I switched to a metcon, or substituted, just used a bit of common sense.

The metcons were "the girls", generally modified to suit ability.



I suppose I should include my personal bests to gauge some sort of progress.
These are only the most recent ones:
Squat: 110kg (admittedly should have gone deeper)
Deadlift: 105kg
Flat bench: 75kg
Pull ups: Bodyweight + 25kg
Dips: Bodyweight + 20kg

Cindy: 15 rounds (only metcon I have recorded)

• I have very much enjoyed the crossfit element of my latest program, and would like to progress in that direction.
  
  
• I would be much obliged if someone could help me draw up a new program that would be a nice progression from my previous ones.

In terms of equipment I've no kettlebells or bands, but I might invest in a decent set of bands soon.



Many thanks.

squod

That's a lot of stuff to be doing. I don't image cindy metcon is going to help your recovery. Keep it simple IMO. Bulk and cut in stages and do a regular three day split.

TimeToShine

60kg @ 5'11 is very skinny, you need to eat more, what program you do isn't as important as your diet.

Mellor

nbrady20009 wrote: »

I started training seriously last November, having completed 3 programs since then, I'm at a crossroads of where to go next. Each of them got their 2-3 month time and its time to move on to the next. I'm looking for a bit of advice of what I should introduce to the next one. What would be the natural progression?

Why did you change programs at these pouints?
Had you stopped progress or because you are "supposed" to change every 2-3 months

I have very much enjoyed the crossfit element of my latest program, and would like to progress in that direction.

My first thought was if you enjoyed crossfit, then do crossfit.
Although its not ideal for putting on mass, which you need to do based on stats.

newby.204

squod wrote: »

That's a lot of stuff to be doing. I don't image cindy metcon is going to help your recovery. Keep it simple IMO. Bulk and cut in stages and do a regular three day split.

first off squad this isnt directed at you, i only read this recently myself, but

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

think the OP could do with a read of this!!!

squod

Absolutely. But for so many athletes who want size, I reckon bulking and cutting in stages has worked.

newby.204

i agree, it was just to point out that, and to back up a point i suppose, just because your bulking doesn't mean that 2 or 3 trips a week to mcdonalds is acceptable, rather a steak or two would be the better option, or fish or chicken etc!!

nbrady20009

Mellor wrote: »

Why did you change programs at these pouints?
Had you stopped progress or because you are "supposed" to change every 2-3 months

My first thought was if you enjoyed crossfit, then do crossfit.
Although its not ideal for putting on mass, which you need to do based on stats.

I had started to plateau, and an element of boredom had started to set in.

TimeToShine wrote: »

60kg @ 5'11 is very skinny, you need to eat more, what program you do isn't as important as your diet.

I do know that my diet needs work, it's very clean but lacks quantity.


I also have an active lifestyle which probably isn't ideal the most ideal when I'm trying to consume more than I'm using.

I should probably mention that I go horse riding twice a week, a TRX class once, and an ashtanga yoga class once a week too on top of my gym workout. Definitely not an excuse, just need to cop on and start eating more.


I'm eating about 120 grams of protein a day for the last 3 months, I haven't been counting calories but I'd presume I need to consume more.

nbrady20009

In terms of reps/sets what is the optimum to encourage muscle hypertrophy?