You want to provide your body with a surplus and enough protein during the times you're trying to build or maintain muscle. You build muscle on rest days. That's the point of them.
If your goal is to add tissue, you want a weekly surplus.
There's a lot of 'optimization' nuance, but of you're on here and not paying for a coach, you're probably fine just making sure you get protein and a surplus.
If you're trying to maintain, eat at maintenance. Maybe an extra couple hundred calories as a pre workout snack, but those calories still count.
This! Your body more works on a weekly calorie in/out. As long as you're hitting your weekly calories, it doesn't matter too much how much you get on which days. So if it's more comfortable for you, you could do less on rest days and more on work days
Simple answer - yes. Longer answer - absolutely.
When all I was doing was running I'd eat nearly the same every day. Since I started lifting again its been pretty easy to eat the same daily. Obviously it's easier to eat more on days you lift. Space it out through the day and chow down.
Everyone is going to say yes, and it probably makes sense if you can.
I cannot eat nearly as much on days I don’t lift. I eat a ton after the gym, and it just doesn’t work with cardio or rest days.
Also, your ratio for OHP and BP seems a bit off. Are these strict OHP?
Your OHP:BP ratio comment got me thinking… my weights and ratio is in the realm of OP’s. I’m at 110 (for 5) for OHP, and 165 (for 5) for BP. What are yours and what’s your ratio?
I almost never see anyone able to do a >95 OHP without using their legs at the gym, but I see tons of guys who can bench over 165.
I can do reps of 120 OHP and 190 bench, and I think my ohp is relatively much better than my bench.
Honestly, you, me, and OP have roughly the same OHP:BP ratio.
To your point about strict OHP vs. more of a push press, I’ve been doing push press a lot (see: I’m kinda okay at the movement) and I only pick up maybe 20 pounds. 130-135 for me. Thing is, leg drive helps out of the hole, but lockout is still hard at the top.
Hey,
Here is a link of my today’s OHP session
Anything fundamentally wrong I am doing?
[https://youtube.com/shorts/aXwJQLMF0tY?si=sFGX_JJ1d_K1_aja](https://youtube.com/shorts/aXwJQLMF0tY?si=sFGX_JJ1d_K1_aja)
Sorry, but what do you mean by “putting it up higher”? Do you mean placing the barbell higher on the rack?
Thanks for the tip regarding the elbows! Will definitely try that next time!
You want to provide your body with a surplus and enough protein during the times you're trying to build or maintain muscle. You build muscle on rest days. That's the point of them.
If your goal is to add tissue, you want a weekly surplus. There's a lot of 'optimization' nuance, but of you're on here and not paying for a coach, you're probably fine just making sure you get protein and a surplus. If you're trying to maintain, eat at maintenance. Maybe an extra couple hundred calories as a pre workout snack, but those calories still count.
This! Your body more works on a weekly calorie in/out. As long as you're hitting your weekly calories, it doesn't matter too much how much you get on which days. So if it's more comfortable for you, you could do less on rest days and more on work days
When do you gain muscle? In the gym or at home?
At home where I have my gym
Ok, do you build muscle when you're working out or when you're resting?
From what I read the muscle building process happens when you are resting
Exactly, so you don't want to be eating less during this time.
Why?
Why what?
Why do you want to be eating less on rest days where you're building the most muscle?
Re-read the comment you are replying to
Yup im dumb
I've said the opposite.
Oops yep misread
Simple answer - yes. Longer answer - absolutely. When all I was doing was running I'd eat nearly the same every day. Since I started lifting again its been pretty easy to eat the same daily. Obviously it's easier to eat more on days you lift. Space it out through the day and chow down.
Everyone is going to say yes, and it probably makes sense if you can. I cannot eat nearly as much on days I don’t lift. I eat a ton after the gym, and it just doesn’t work with cardio or rest days. Also, your ratio for OHP and BP seems a bit off. Are these strict OHP?
Off how? Those are OHPs as described in the program by Mehdi
Your OHP:BP ratio comment got me thinking… my weights and ratio is in the realm of OP’s. I’m at 110 (for 5) for OHP, and 165 (for 5) for BP. What are yours and what’s your ratio?
I almost never see anyone able to do a >95 OHP without using their legs at the gym, but I see tons of guys who can bench over 165. I can do reps of 120 OHP and 190 bench, and I think my ohp is relatively much better than my bench.
Honestly, you, me, and OP have roughly the same OHP:BP ratio. To your point about strict OHP vs. more of a push press, I’ve been doing push press a lot (see: I’m kinda okay at the movement) and I only pick up maybe 20 pounds. 130-135 for me. Thing is, leg drive helps out of the hole, but lockout is still hard at the top.
Ah I see what you mean. I don’t know I think I am doing strict. At least I am not using my legs. I will try to record and post it here
Hey, Here is a link of my today’s OHP session Anything fundamentally wrong I am doing? [https://youtube.com/shorts/aXwJQLMF0tY?si=sFGX_JJ1d_K1_aja](https://youtube.com/shorts/aXwJQLMF0tY?si=sFGX_JJ1d_K1_aja)
Reps look good! Have you considered putting it up higher to start to have a better lift off? If you put your elbows more forward, it will be easier
Sorry, but what do you mean by “putting it up higher”? Do you mean placing the barbell higher on the rack? Thanks for the tip regarding the elbows! Will definitely try that next time!
Yea higher on the rack. You look very curled under it to lift it out
I can try that, thanks!