Gaining muscle without bulking/cutting and staying below 9% body fat. My experiment.

[Carlos Daniel]

The OP has been squatting for at least 2 weeks now I think, you shouldn't get so sore that you have to deload by that point.

If he's been sore for lifting for two weeks and is having crippling soreness, there's something wrong indeed. Food is only part of it but considering his fondness for low bf%, it's probably the case that he's not eating enough.

[michael dowling]

No offense, Mike. But I call bullshit on the "40+." It does no good to post bogus stats to skew things. Just sayin'.

Believe what you want, but on deployment I did reps off towel racks daily, being stuck on a ship for 6 months give you plenty of time do shit like pulls ups, dips, etc..., at the end I was hitting 40+ dead hangs. I've always been very honest and up front on this site for good or bad, I have no reason to lie or embellish anything. Anyone who knows me from the Marines knows I was an easy 300 PFT'er, I also ran the three mile in the low 15 minute range while smoking a pack of menthol cigarettes a day.

[trebor]

My soreness is not unusual, it is just what happens when I do something I have no background with. I am not concerned about it, but I just need to deload a bit and build up those muscles before I push hard again.

As for lots of pull ups - I don't have time this moment but there must be examples on YouTube of people doing 40+ true dead-hangs.

By the way, last night I tried real dead-hang - I will only do them that way from now on. I truly deloaded my arms each time. I am also going to practice just hanging / resting - I noticed Mark did that in his chin up video and I want to see if I can use that to increase my number: http://www.youtube.com/watch?v=xaEVDfDazI4

[Alexis]

I can do about 15 right now when I'm fresh and my bf is 16ish. When you seriously focus chinups and cut back on the rest in your workouts why would you not be able to get impressive numbers.

[John Bono]

If he's been sore for lifting for two weeks and is having crippling soreness, there's something wrong indeed. Food is only part of it but considering his fondness for low bf%, it's probably the case that he's not eating enough.

Agreed. When I first started, persistent muscle soreness really didn't become a problem for myself until well into my third month, and I was just starting to switch to a modified LP before I was injured.

[trebor]

When you seriously focus chinups and cut back on the rest in your workouts why would you not be able to get impressive numbers.

True - you just need to develop the muscles that are used. Arnold said to do them twice per week, and do 50 total reps in as few sets as possible. Over time, you will be able to get to 50 in fewer sets.

[mrflibble]

My 14 year old nephew can run a 5K in 20:00.

I am striving for 20.

Does he outlift you too?

[trebor]

Does he outlift you too?

The only thing I saw him do was pushups - he did 50. About the same as me. I don't know what he weighs.

[Tiburon]

Read Lyle McDonald's ultimate diet.

[trebor]

I have been eating a lot - averaging about 600 calories a day more than before, but my weight is about the same - 143.5.

My bench press - one actual rep to chest and full elbow lock - I did 200 lbs yesterday - which I am surprised about because when I started this 150 seemed my limit (although I dit not do an actual 1 rep test, so maybe I could have done more back then). I have not tested myself for a max squat or deadlift.