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 Current Workout Routine, Want to get strong & look aesthetic

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ah_suknat
post Apr 24 2016, 11:36 AM

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From: /k//k/, /k/undasang
QUOTE(helven @ Apr 24 2016, 03:08 AM)
Same question that comes into my mind. My final goal is aesthetic but I've always been in strength all the while for the purpose of "foundation building" and still fixing all my lifts, forms, stamina, diet and etc. I born weak, ecto, have small bones and I'm not an athletic person but I'm trying to do all the best my body can perform, I try to run, hike and lift. How should I benchmark myself if I'm ready to drop the strength program and proceed to hypertrophy program? I don't wanna train strength forever because that's not what I'm aiming for. I understand hypertrophy is not about insane heavy weight that I can pull but more towards muscle & mind connection.

My last PR as below, I don't know my 1RM sad.gif
5x3 1x body weight on squat
5x3 1x body weight on bench
1x8 1.3x body weight on deads

Doing SL with added chins and dips atm, starts from empty bar so there should be another month to hit my PR
*
I believe no one was born weak, i believe the reason we cant lift heavy(beginner to early intermediate level) is because we havent fully waken our CNS up yet, and also doing the proper form of lifting.

When i teach a totally new lifter, they can lift comparitively heavier weight than what they did themself by just correcting their form and 1-2 months of linear progression to jump start their CNS.

My opinion is that for leisure lifter not going to represent or compete should atleast reach imtermediate level of strength in their lifting journey, and because intermediate is in the middle level of strength standard, beginner > early intermediate > intermediate > advanve > elite , and also intermediate level are very possible as natural lifter.

Majority of intermediate lifter 3 lifts 1RM ratios are 1.2-1.3x BW bench, 1.3-1.5x BW squat, 2.2-2.4x BW dead. So if you havent reach that, keep eating and training. Muscle will grow.

There are a few 1RM calculator apps you can download in playstore to calculate your 1RM base on reps lifted
Armesh
post Apr 24 2016, 12:26 PM

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QUOTE(helven @ Apr 24 2016, 11:08 AM)
Same question that comes into my mind. My final goal is aesthetic but I've always been in strength all the while for the purpose of "foundation building" and still fixing all my lifts, forms, stamina, diet and etc. I born weak, ecto, have small bones and I'm not an athletic person but I'm trying to do all the best my body can perform, I try to run, hike and lift. How should I benchmark myself if I'm ready to drop the strength program and proceed to hypertrophy program? I don't wanna train strength forever because that's not what I'm aiming for. I understand hypertrophy is not about insane heavy weight that I can pull but more towards muscle & mind connection.

My last PR as below, I don't know my 1RM sad.gif
5x3 1x body weight on squat
5x3 1x body weight on bench
1x8 1.3x body weight on deads

Doing SL with added chins and dips atm, starts from empty bar so there should be another month to hit my PR
*
Strength = Hypertrophy. 3x4 same as 3x8 for someone like you.

Stop obessing over dumb shit.

Just run any decent balanced UpperLower\ PPL\PushPull\FullBody with optimum volume, train at RPE 8-9, and add weight/reps to lift over time. You'll reach your goal in like 3~4 years.
helven
post Apr 24 2016, 02:00 PM

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Joined: Oct 2009
QUOTE(ah_suknat @ Apr 24 2016, 11:36 AM)
I believe no one was born weak, i believe the reason we cant lift heavy(beginner to early intermediate level) is because we havent fully waken our CNS up yet, and also doing the proper form of lifting.

When i teach a totally new lifter, they can lift comparitively heavier weight than what they did themself by just correcting their form and 1-2 months of linear progression to jump start their CNS.

My opinion is that for leisure lifter not going to represent or compete should atleast reach imtermediate level of strength in their lifting journey, and because intermediate is in the middle level of strength standard, beginner > early intermediate > intermediate > advanve > elite , and also intermediate level are very possible as natural lifter.

Majority of intermediate lifter 3 lifts 1RM ratios are 1.2-1.3x BW bench,  1.3-1.5x BW squat, 2.2-2.4x BW dead. So if you havent reach that, keep eating and training. Muscle will grow.

There are a few 1RM calculator apps you can download in playstore to calculate your 1RM base on reps lifted
*
Alright. By the time I reach 1.2-1.3x BW bench, 1.3-1.5x BW squat, 2.2-2.4x BW dead, there should be some other question popping. Thanks

-- edited --
Does this co-related to bulking or cutting? In terms of calorie intake. I am eating at surplus (+5% from TDEE, I understand the value from calculator is not 100% accurate) but body fat is shooting up, at 20% bf now, it is kind of depressing sad.gif
Should I eat at maintenance and train until i stall my lifts? I do notice the macro difference on cutting / maintenance / bulking is only on the carbs intake. I realize I'm eating about half of the suggested carbs value and still gaining body fat and body weight, something must be wrong.

This post has been edited by helven: Apr 24 2016, 05:21 PM
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