So Hello guys i was high volume lifter and never seen good progress from it, i didn`t increased even weight or reps. i switched to a high intensity training but doing more sets than mike recommended and i didn`t progress, as mike mentzer said if you are not making progress, you should lower sets, see if it works if not then workout frequency, so i see mike mentzer this routine doing 1 set to a point to an absolute muscular failure, so there is program i will attach photo thanks for helping guys!
Coach Vince Lombardi use to always say, "the only place where success comes before work is in the dictionary." We all want success but most people don't know how hard you need to work to grow and get stronger. That also has to be combined with ample calories and time to recover in the form of SLEEP. My guess is since you didn't increase weight or reps, you either didn't push yourself hard enough and/or you did not take in enough calories to support recovery and growth. There is no one program that is going to automatically insure success in any of us, it takes a lot of work in the form of time, dedication. If you don't feed the body enough calories/nutrients to grow, they you will find your self going no where fast. When I coached young powerlifters, I use to tell them all the time I can tell you what to do, but you have to do the work.
Correct me if I am wrong, but I am going to guess you are a relatively new, younger lifter and usually from what I have seen, this category is more interested in getting ripped than they are at taking the time to develop a good base physique. Its very hard to do both. Even seasoned pros have a portion of their contest year where they dedicate lots of time to adding bulk.
Just found your picture........https://www.theironden.com/forum/threads/should-i-continue-fat-loss-or-start-lean-bulk-help-what-bf-i-am.45990/
I'll be really honest with you. You need lots of calories and much more bulk before you ever consider cutting any fat. I do think more of a HIT program might be better because you will burn less calories compared to a more high volume workout. But you got to learn how to eat.
