Originally Posted by: 0311

Here are some of the primary reasons most trainees don't grow:

Good post I found a while back from Iron Addict.

1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from-most do WAY too much!


6. You don't know when to de-load/cruise , or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

7. Your micro-nutrient support SUCKS! I can't count the number of guys I have seen trying to build great physiques taking a "one a day" vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

darun, your diet seems pretty good. I put up a sample of mine, and when to utilize extra vitamins.

http://forum.lowyat.net/index.php?showtopi...dpost&p=9163199

Post #28

Hey just a noob question here but pls tell me...

does dead lift same as those weight lifter in olympic sports?

will it make u become shorter?sorry...but seriously...mostly weightlifter are short

Arnold Schwarzenegger isn't short.

Darun, i will need a few details from you, like how long have you been on the SF 5 x 5, are you feeling burned out or are you still progressing, etc? Like i said, deloading may prove to have more benefits than just taking a week off completely. I've customized my 5 x 5 program, made quite a few changes like adding in ME and RE days, but still sticking to Madcow's principles of full body workouts and hitting each bodypart twice a week. If anyone is interested, i'll post it.

This is what Madcow replied to me in a pm when i told him i might consider starting the dual factor as my bench, MP, deadlifts were starting to stagnate as you know when i trained with you at CEleb Fitness that one time:-

Keep in mind that you don't just reset the stock 5x5 program. Do some different things along the same lines before moving to that sort of thing. Maybe try a 10 rep variation if you are into that. Modify the template, do whatever. Point being, before you start opting for 1 increment of progress every 4-8 weeks, make sure you really need that and the rep range/template you have been running simply isn't very stale

It seems the dual factor, however effective it may be, will have me progressing very slowly and i think i've still got more potential to progress faster than the rate the dual factor program might give me. He also gave me this link:-

http://www.elitefitness.com/forum/showpost...7&postcount=958

So, after that said and done, I've began to customize my program, i handed in the rough template to Madcow and Kethnaab (another very knowledgeable individual whom Madcow recognizes) and i got their approval. Here is a sample of Day 1 and Day 3.

Day 1 (ME Day) : Bench press 3 x 3
Squats 3 x 3
Weighted hammer chins 3 x 3
Adding in sit ups and hyperextensions here
*All straight sets

Day 3 (RE Day) : Bench press 3 x 10
Pendlay rows 3 x 10
Squats 3 x 10
Some direct arm work
* tentatively straight sets here most likely
**thinking of adding in GHRs here

I still haven't decided on Day 2 but I'm dropping deadlifts from them a while, and doing assistance exercises like SLDL's and GHR's. Kethnaab suggested a mixture of ME and RE sets for MPs and SLDL's, where i ramp to a top set of 3-5 and then a down set of 8-10.

Keep in mind this program is specifically tailored for MY needs because i need to bring up my vertical pulling strengths, such as hammer chins and pull ups, hence the ME rep/set scheme for hammer chins.