Quote: (02-24-2016 03:58 PM)ZeZay Wrote:
Quote: (02-24-2016 03:23 PM)Hannibal Wrote:
I would eat at a slight to moderate surplus. You might put on some fat, but you definitely want to build the muscle that the routine is targeting (that's the whole point of why you're doing it).
Otherwise you won't be doing a whole lot.
I don't really know what the routine is for, they have a gym there at the physio as well so he looks at my exercises. Whenever I do the exercise I am supposed to do it really slow and controlled, like really slow, 5 second negatives. On low weight. I have to make sure I squeeze my shoulderblades all the time too. I have to watch form very closely, he also said it doesn't matter if I don't move up in weight or reps in the routine. He said it's to take pressure off of my chest area and create more pressure and tension in my back so that my shoulders roll backwards more.
Quote:Quote:
Close grip seated rows 3x15
Straight bar medium grip seated rows 3x15
Wide grip seated rows 3x15
Reverse flyes 3x15
Mid-height cable chest flyes 3x15
One thing I would add would be to do front chest pulls with a resistance band for at least 15 reps if not 20+. Ask your physio if that would be a good idea (in my opinion, supplementary resistance band work is a great idea).
The problem with programs like Stronglifts and starting strength is that you're doing 2 presses to 1 pull, which leads to shoulder imbalances over time. I don't count the deadlift as a pull in the same way as a barbell row.
The physio's program has a whole lot of pulls to fix that problem. Sets of 15 reps are good for adding mass to the upper body. You're basically doing a shitload of pulling volume for bodybuilding rep ranges to undo the imbalance from the pressing. Should work great, given some time.
General rule of thumb for the future, for every press you do you want to do
at least 1 (upper body) pull. It doesn't hurt to do more, either. Ask your physio if you don't believe me.
For pulls, you can pick
barbell, machine, or dumbbell rows
cleans
chinups or pullups
shrugs
Accessory stuff
Reverse flies, light dumbbell rows, curls, anything from the first list but lighter
Quote: (02-24-2016 04:09 PM)GlobalMan Wrote:
Even though you are not "skinnyfat" per se, in my opinion you should consider following this plan, I think it would work well for your situation.
This guy also had little to no results from heavy lifting, same as you, and also narrow shoulders.
http://skinnyfattransformation.com/bodyw...kinny-fat/
His thoughts on how heavy weights aren't a great idea for a beginner. I found this true in my own experience:
http://skinnyfattransformation.com/why-y...-beginner/
I don't want to get too critical, but the article is disingenuous at best.
Starting strength and stronglifts are for beginners and they are not bodybuilding programs. They are strength building programs designed to take what muscle you already have, add a bit to it and bring the whole base up to peak strength in a hurry. They are also there to get you focused on dialing in your technique for big, compound lifts that matter.
If you want to see the results of a lifting program where you start out with low weight and high reps, go over to the dragondoor forum and see the Convict Conditioning transformation threads. Some of the guys are still doing knee pushups and they've been at it for two years.
He did starting strength for a year and this was what he got.
And he claims he didn't make any gains at all in his first two years of training?
After pissing and moaning about his physique, he then applies all that barbell strength he got to a calisthenics program where he does chins and dips in the 12-15 rep range and gains mass.
Some guys can build mass from lower reps. Most can't. It's dishonest to say that he "didn't get anywhere" in his first few years of training. He build a great base of strength which carried over well to a mass building program.