A couple things. Body weight isn't heavy for me. The day that you laid out for me is easier than my low level days where I just light jog 3-4 miles. That at least takes 35 minutes. Same thing with 145 pound deadlifts. I weigh 135 pounds and I do 250 pound dead lifts. 2 months ago I was doing 165 lb deadlifts. Do you know what that stress is like on your body to lift 110 pounds over weight? A freaking lot. This is what you should be doing on LHT days:
Originally Posted by Ransom
One day, do your chest and back. On this day, you do squats FIRST, then benchpresses SECOND, shoulder shrugs THIRD. Then you can mess around with any flies, reverse flies, pushups or whatever else you wanna throw in. The first 3 exercises will blast your glycogen because they're heavy as shit and tax the living hell out of your central nervous system, which is how you get bigger. You'll never get big with body weight and isolation exercises because they don't tax your central nervous system, which is what you have to do to make testosterone, HGH and insulin-like growth factor-1.
Second day, do your sprints. Bust your ass in 30 second intervals. I do 60 second intervals when I'm on a treadmill because of speed caps, but when field running I can only make it 30 seconds. I take 60 second breaks between sets. Do ten of those bad boys after a light 5 minute warmup jog. End with a 5 minute cool down jog. You'll be blasted again.
Third day, do your shoulders and arms. Start with deadlifts. It should be as heavy as you can lift. No high rep light weight bullshit. We need to empty our glycogen. Follow that with behind-the-neck shoulder presses. Follow that with military presses. Follow that with heavy straight bar curls. Any dumbbell curls, forearm work and the like you want to add at this point is just gravy. Again, you'll be blasted.
I strongly recommend following Leangains' reverse-pyramid approach. Your first set, you should lift as absolutely heavy as you can 5 times. If you only get it up 4 times, that's better than being able to get it up 6. Heavy is key, and you'll never be able to lift as heavy as that first set. Your second set, take 5% of the weight off and match the reps of your first set. The third set, take off 10% and do it until failure. When you can't push out another, you're done. Follow that methodology for all your workouts. That goes for situps, too. You shouldn't be doing 50 situps. You wouldn't work out your chest by doing 50 reps, so why your stomach? I hold a 35 pound weight like a baby and do 3 sets of 10. I'd do more if I was big enough to hold a 45 pound plate.
The reason why things aren't working for you is you're doing high reps/light weight. You're not emptying your glycogen, so all those carbs you're eating aren't getting stored in your muscles. They're spilling over into fat tissue. You're a hamster caught in a wheel running the race against yourself. You need to focus on brief, HEAVY weights. That's how you empty your muscles. Second, the lack of the calorie cycling is hurting you, too. You're eating constant lower calorie, which is a prescription for burning up all your muscle and keeping all your fat. Calorie cycling is effective because it allows you to overfeed on training days so you actually build muscle, and even though you're overall eating at a deficit, those overfeeding days trick your body into thinking food isn't scarce. Hey, you're regularly stuffing your face, so there's no need to hold onto emergency fat! And for God's sake, I'm a 135 lb pathetic excuse for a man. If I'm eating 200g of protein on lift days, I won't accept you eating any less! Your goal is to eat 2 pounds of red meat on lift days. Make it happen!
Last edited by ChocoTaco369; 07-13-2011 at 11:38 AM.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.