Is programming my problem, or nutrition?

[Cani687]

Howdy y'all.
So I've run the NLP long ago, and while I didn't end with any astronomical numbers, I know that isn't as important as whether or not I can still make the adaptations happen and put more weight on the bar. The answer was no, I could not, so I switched to an upper lower split with more volume, and gained some strength again. However, I'm not sure whether it was in fact time for me to increase my volume from the NLP or whether I hadn't been eating enough the whole time on the NLP. Because I know that just by eating more, you can get stronger. But on the flip side, obviously, increasing volume will create the adaptations that need to occur for strength to keep increasing.

Also, I've since increased volume again (upper, lower, PPL), and while I did gain more strength again (strongest I've ever been, but still not impressive), I feel beat the hell up and stalled again. But again, I don't know if it's because I jumped the gun too quickly and increased my volume too soon, or if it's that I still haven't been eating enough on my old upper lower program.

Which is it? And how do you know whether your results have stalled because of diet, or whether it's time to increase volume, just in general?

I'm a 5'11" male, and weigh about 190, at about 20-22% bodyfat.

[Jordan Feigenbaum]

Sounds mostly like a programming issue. Are you running something like a 4-day/wk Texas Method? I think that type of programming suffers from the same woes as LP. I'd probably start on The Bridge and then move forward with some programming that fits your goals.

I don't think you're under eating, though if your waist circumference is < 33" you could gain some weight if you wanted to....not that it will necessarily make you stronger.

[Cani687]

Hey Dr. Feigenbaum. Thanks for responding!

I think there's just a few more pertinent details. I think I'm well beyond 3xweek novice programming. My numbers aren't impressive by any means, but not novice. I have a 225x3 bench, 405 DL, 315 squat, 145 OHP @190 lbs. I've also been lifting for a few years now (be it with a shit-ton of mistakes). I haven't been doing Texas Method. I started with a straight forward 3x5 program called Fierce 5 (3 workouts per week, full-body), then to it's intermediate variant (upper lower 4 days a week), and then finally its "intermediate/advanced" variant (upper, lower, PPL. 5 workouts per week).
Again, I gained strength every time I changed it up, but the last change I made to the UL PPL, I felt beat the hell up. But also the strongest I've ever been.

I'm not sure if I should go back to the UL 4-workout split, and slowly increase volume..? Do you still suggest The Bridge?

Thanks!

[Cani687]

I have been ramming my head against a wall with my sets for awhile, to the point where all I'm trying to do is just add one single rep from last time, or 5-lbs when I've done that enough times. Been relatively stagnant for awhile now, and constantly at an RPE 9 & 10 nearly all sets.

[Jordan Feigenbaum]

Yea, I would do The Bridge here.

[Cani687]

Yea, I would do The Bridge here.

Okay. I remember hearing y'all's podcast about training resistant individuals, and how they typically need more training. And every time I increased volume, I saw an increase in size and strength. I've also heard y'all say that you'd rarely advocate a person to train less, or if so, you'd do so to sabotage them lol. Could it be the case that I'm one of these individuals who actually needs something with more volume than The Bridge, keeping those facts in mind? I'm definitely not saying you're wrong, I'm just trying to understand the reasoning behind it, as it sounds counterintuitive to what I've heard y'all say before.

And if you still recommend The Bridge, would I do so at a caloric surplus, deficit, or maintenance? Again, I'm roughly 20-22% bodyfat and a 36" waist.

Oh, and which version of The Bridge would y'all recommend?

Thanks!

[Cani687]

Quick correction, I am now reading the bridge and it clearly is not like the NLP. It's more intermediate. Seeming a bit more appropriate now.

[Jordan Feigenbaum]

Quick correction, I am now reading the bridge and it clearly is not like the NLP. It's more intermediate. Seeming a bit more appropriate now.

For the record, I don't think labels like novice, intermediate, or advanced really mean much from a programming standpoint, as individuals respond wildly different to the same program.

I think your programming to date has not suited you well and I would recommend the bridge. I don't recommend a specific diet with it in general, but if your waist is 36", I could make a case for reducing that.