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What's your goal ? Strength, size , or some of both ?
Yeah. Ideally a bit of both.
I'm sure you've already read up on this, workouts that stimulate hypertrophy will be better for increasing size. So 10-12 rep range per set. 3-6 reps per set will get you stronger, but not necessarily big / swole.
Yeah, I suppose I haven't hit my plateau yet and should continue with the plan I'm on until I do. Theoretically, it hits all the major muscle groups I have found lacking in the past so maybe just gradually adding weight till I max out is the way for now, and then potentially sit down and set some goals as well otherwise WHY I'm working out will become a question.
A good mid point, would be a powerbuilding routine. Mike Matthews etc.
Thanks for the heads up, will take a look
If you're skinny, eat more !
This I think is my main problem - I've got a chip on my shoulder about not putting on a load of body fat or getting that 'bulk phase' look, but it's potentially acting at a detriment to muscular gains. Much like cycling, I imagine strenght/swoleness gains are primarily actually made in bed and in the kitchen..(?)
Also as @starfish&coffee says, I think maybe focussing on shorter harder sessions would be beneficial - potentially a 5 day split with an hour each session instead of the 3x2hrs I'm doing atm. Less volume but higher quality etc etc.
Thanks also to @Ptown, @zooeyzooey and @Tenderloin. I've read and appreciate your replies but don't have specific responses - thanks though.
Big takeaway, as is often the case for noobs; Eat more, lift heavier.
Tenners-
Think we're in similar boats - I've found that the myfitnesspal app is an easy way to track calories.
I've historically over-estimated my intake and underestimated my maintenance level (approx. 3000kcal according to various calculators).
Also bought a big bag of myprotein mass gainer to help out.
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Definitely true about progress being in the kitchen and bed . Hard to get stronger without them both being generally correct .
2hrs is a looong session. Shorter and intense sounds good as others have said .
Age can come into it with frequency. I couldn't do a 5 day spilt lifting heavy anymore at 40 plus. Would take me too long to recover
hvsds
chrismanc
What's your goal ? Strength, size , or some of both ?
I'm sure you've already read up on this, workouts that stimulate hypertrophy will be better for increasing size. So 10-12 rep range per set. 3-6 reps per set will get you stronger, but not necessarily big / swole.
A good mid point, i.e. some size and some strength would be a powerbuilding routine. Mike Matthews has some good ones, I had good success with his programs . Its also a good fit for your plan in terms of rep ranges
If you're skinny, eat more ! In terms of avoiding burnout, eat well and enough, get your macros about right. Rest and recover properly. Get enough sleep . Be consistent with diet and rest.
If you're going heavy and pushing yourself week in week out, have a deload week once in a while . I've always found big jumps in weight problematic, slow and steady has always suited me better, may not be the case for you. Better to start relatively light even at lower reps and build up (as stronglifts recommends ), rather than smash an extra plate on the bar week 1 and get injured