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Hello everyone. My name is Caleb.Age 34, MaleHeight: 5’9Weight: Started at 210 (September), now I’m 183.Food: CNS (Strict for 4 months so far)Goal: Originally weight loss, but now hypertrophy.My body now: 20% BF throughout my body, but 25% at my belly. (using comparative BF photos)Workouts: For the last 2 months, I have been able to get in 2 or 3 evening workouts per week. Because of the limited number of training days, I have focused more on full-body workouts rather than segmenting body parts (feel free to correct my thinking if it’s wrong). I wish I could do Shockwave.Supplements: Pre-WO: Coffee, 10g MCT Oil, 5g CreatinePWO shake: 20g Whey (Isolate, carb-less), 5g Creatine, 10g LeucineMy 2 questions: Should I switch to carb-backloading on these 2 to 3 nights that I workout to get to hypertrophy and gain muscle mass?Concerning the type of workout, should I be switching each month between:a. regular sets with moderate weight (3 sets x 12 reps) and b. Partitioned-Set Ramping up to my highest weightThanks for any help you can provide.
Not to be disuading, but I would advise bringing your bodyfat to a lower % before pursuing hypertrophy. You will recover better, produce less estrogen (which is counter productive to protein synthesis), and more time with a resistence training focus while you pursue a lower body fat will allow for more experience and time to build the mind-muscle connection. Focus on feeling muscle contraction and how your body feels when you lift, i.e. are your elbows moving when curling, which curling grip feels uncomfortable, which ranges of motions activate which part of the bicep WHEN curling, etc. This principle can be applied to all body parts when pursuing hypertrophy as well as helps with the reduction of injury and awareness of improper biomechanics. Its typically advised in the BB world to keep your bodyfat below 12% as a male, and 20% as a female. Work towards 10% would be my recommendation before pursuing pure hypertrophic goals. Your body will be more lean mass anabolic, and you will have more experience behind you to help keep you on goal. Typically in the personal training world we don't consider our clients to be at maintenance until 6 months (per NASM specifically) of regular practice in fitness activies. Find what you enjoy, lift regularly (at least full body once a week broken up however you choose), and adhere to your diet. This time frame will also allow your body to strengthen it's connective tissue, which is easily damaged when training too often or too heavy on specific groups simply from the wear and tear.You will gain lean mass as you lose adipose tissue (body fat). Pursuing Hypetrophy purely will add to both body fat and lean mass, but the more body fat you have, the less lean mass you will produce.
Not to be disuading, but I would advise bringing your bodyfat to a lower % before pursuing hypertrophy. You will recover better, produce less estrogen (which is counter productive to protein synthesis), and more time with a resistence training focus while you pursue a lower body fat will allow for more experience and time to build the mind-muscle connection. Focus on feeling muscle contraction and how your body feels when you lift, i.e. are your elbows moving when curling, which curling grip feels uncomfortable, which ranges of motions activate which part of the bicep WHEN curling, etc. This principle can be applied to all body parts when pursuing hypertrophy as well as helps with the reduction of injury and awareness of improper biomechanics. Its typically advised in the BB world to keep your bodyfat below 12% as a male, and 20% as a female. Work towards 10% would be my recommendation before pursuing pure hypertrophic goals. Your body will be more lean mass anabolic, and you will have more experience behind you to help keep you on goal. Typically in the personal training world we don't consider our clients to be at maintenance until 6 months (per NASM specifically) of regular practice in fitness activies. Find what you enjoy, lift regularly (at least full body once a week broken up however you choose), and adhere to your diet. This time frame will also allow your body to strengthen it's connective tissue, which is easily damaged when training too often or too heavy on specific groups simply from the wear and tear.You will gain lean mass as you lose adipose tissue (body fat). Pursuing Hypetrophy purely will add to both body fat and lean mass, but the more body fat you have, the less lean mass you will produce.
That was my thinking, however at his level he can do both.@CalebA full body routine is the way to go. I would recommend something similar to Starting Strength, only increase the reps a bit.Workout ASquat 3x8Bench Press 3x8Deadlift 3x5Leg Curl 3x8Workout BSquat 3x8Overhead Press 3x8Chin up 3x8 (Do rows if you can't do chin-ups)Back Extension 3x8Simply alternate the workouts and increase the weight as needed. You should be able to increase the weight on the bar by 5 lbs for each exercise for the first several workout.Continue Carb Nite as normal.
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