I am a 60 y/o male early intermediate, body weight 200, bf% ~24%, 5’11", waist measurement at navel is 38". I am doing a hypertrophy focused U/L split 4 days a week for ~60 minutes per session. I am making steady progress and increasing muscle mass but I am getting concerned about my fat level and waist measurement which has increased about ~3". I have gained about 15 lb in the last 18 weeks. Macros at 170P/200C/60F. I Read Sully’s book, got a little noceboed, but quickly got over it since I still have a brain. I ramped up volume and have no issues tolerating it, who knew?
My question is do I keep going as is or try to get into a calorie deficit. This is the first time I have been able to make progress and avoid injury, so I don’t want to cut if I don’t need to. My numbers are pretty low, the LP ended quickly for me. Squat 135 @ 9 reps, Bench 115 @ 9 reps and DL 210 for 6 reps, Press 80 for 9 reps. Three sets for everything at around 8 RPE.
The material you guys are producing is a breath of fresh air. I have worked as an engineer for over 25 years and very much appreciate the science based approach to your work.
I would add 50g protein to your macros and keep everything the same for you for two weeks. As long as your waist stays the same or goes down, you can gain weight slowly- or just maintain if that doesn’t work for you, but add those protein macros in.
Thanks for the kind words as well. It’s been suggested that we “don’t know what the f*ck we’re talking about” and don’t “practice” by our former colleagues whom we have disagreed with for some time. That is frustrating, but I am confident we are doing the right thing and pointing out the nocebo stuff has been an important part of that.
I saw that today. I think the problem is things became a set “rule” with no nuance (I resent that you have coined this word). I feel like positions have been staked with regards to a general concept, but no one has really been willing to dive into the nuance of these concepts like “high volume,” “intensity dependent” etc. My mom is 67 years old. She trains. Can she handle as much volume as me, a stronger male at 43? No. My little sister trains, she is 33, can she handle as much volume as me? No. I train, can I handle as much volume as you (Jordan)? No (not yet). Do I need to? No, not yet. But as each individual’s goals change, as they age, and as their strength levels increase (or decrease) the requirements for growth change.
I also, for the longest time read 5x5 as 5 sets across of X Weight for 5 reps across. When you dig into the dosage of volume (even in the BBP you see that there are lots of ways to skin the proverbial cat and that one can manage stress by using ramping and back off sets (as just one example), so 5x5 (or whatever set/rep scheme) ends up looking more like, 265x5, 295x5, 315x5, 285x5, 270x5.
The problem is all of this requires detail and precision and can’t be distilled down as easily. It seems like high volume became this ubiquitous term with no real definition. Old (ubiquitous, squishy term)+high volume (ubiquitous, squishy term) = BAD But, we never really defined what any of these terms really mean. High volume, compared to what? Old, compared to what?
I fell into it as well. Anyways, in the midst of all of this drama, I am learning some things, and if I am, so are others.
Thanks for the helpful advice, I will add the 50g protein and see what happens. It’s pretty obvious you know your stuff and your clients have had excellent results like Leah!