Expert help needed... im just really weak?

[shadowfox]

Hello there,

I've been BBing for quite some time now (7 months) and im happy with the improvements to my body which has grown from 126lb to 150lb however IAM NOT HAPPY with my lifts at all. My strength gains are completely NONE-EXISTANT.

Squat 60kg or 132lb x 8 reps

Barbell Bench Press 25kg or 55lb x 8 reps ( get stuck in the middle quite a lot.. weak triceps?)

Like that is really weak isn't it? Can an expert please help me put together a workout that will boost my strength to extreme levels? Thanks a lot in advance, this is not a bs thread i really am that weak!

 

[reyalp]

well, something's working, because you're gaining muscle mass

your intensity may be too high. let's see your workout program as it is right now. how much are you eating, btw?

 

[shadowfox]

I aim for 200g protein a day. Then i try for as much carbs as i can after that basicly chugging down bread and oats! Its not very scientific but it works and i aim to add 300 calories each week to keep the weight comming.

My workout is this

Workout 1 Arms and Back

DEADLIFT 4 sets 4-8 reps

Lat Pulldown 2 sets 4-8 reps

Dumbell row 2 sets 4-8 reps

Dumbell Curl 2 sets 4-8 reps
Kickback 2 sets 4-8 reps
Hammer curl 2 sets 4-8 reps


Workout 2 Shoulders and Chest

db Shoulder Press 4 sets 4-8 Reps
Dumbell Shrugs 2 sets 4-8 Reps
Bench Press 4 sets 4-8

Workout 3 LEGS and abs

Squats 4 sets 8-12 Reps
Leg extension 2 sets 8-12 reps
Crunches 4 sets 8-12 reps

 

[reyalp]

honestly, i'm not qualified to give you an authoritative response, i'm just trying to ask the right questions until the big dogs get here so they'll have all of the information they need.

how long have your lifts been stalling?

it seems like you're eating enough. you might look into changing your workout routine up a little. cut out some of the isolation movements, etc.
http://forum.bodybuilding.com/showthread.php?t=750551
this is the routine i'm on, my lifts have been doing very well (except for squats, but i'm about to back down the weight on my squats for a while and come back up)
imo it's a great beginner routine

 

[MrS]

What's up with doing 6 exercises when you can only bench 25kg? Drop that crappy arm routine. Deadlift alone should wear you out, let alone goanother 5 exercises.

Do Compound exercises for some months.

Squat, Deadlift, Row, Bench Press, Dip, Pullup, etc.

 

[Rata Blanca]

Go heavier. Less reps more weight
btw are you counting the weight in the bar?

 

[Skilla_Staz]

Every week I force myself to do 5-10lbs more than the previous week on my Squats, Deads and Bench


Don't settle for the same weight as last week.

Also, pull a 3 day split.

Tuesday - Deadlifts
Wednesday - Bench
Friday - Squat

You could put deadlifts on monday or tuesday but i'm guessing your legs will be tired from fridays workout, so i moved it back a day

 

[TheLazy]

Every week I force myself to do 5-10lbs more than the previous week on my Squats, Deads and Bench

not possible for non-roided humans after a period of bodybuilding.

 

[grr]

Skilla is young, its very possible for him

 

[mrRuckus]

http://forum.dutchbodybuilding.com/f128/mark-rippetoes-starting-strength-routine-63770/

This guy routinely puts 30-40 lbs on relative newbies in 6 months.

 

[reyalp]

http://forum.dutchbodybuilding.com/f128/mark-rippetoes-starting-strength-routine-63770/

This guy routinely puts 30-40 lbs on relative newbies in 6 months.

yep, that information was taken from the link i posted

rippetoe is a badass. he's from my hometown, too. makes me wonder why i didn't end up being a powerlifter.

 

[shadowfox]

Hey, thanks everyone for the replies! I've decided I'm going to do this rippetoe workout and I will start a new log on this website showing my progress.

On a side note I was looking forward to starting the workout tommorow however
today I tripped over some stairs and have badly bruised my toe (swollen quite a bit and is difficult to walk on). I'll see how it is tommorow but it doesn't look good... which is a shame as i wanted to pack on a good 8lb of mass before i hit school in 4 weeks

 

[mrRuckus]

yep, that information was taken from the link i posted

Oh.

 

[reyalp]

shadowfox, good luck man!
maybe you'll be the next Lifeforce and go up 50lbs in muscle mass right before our eyes.

mrRuckus by all means keep preaching the Rippetoe routine! it's great!

 

[Slevin]

not possible for non-roided humans after a period of bodybuilding.

Says the guy named TheLazy.

 

[TheLazy]

Says the guy named TheLazy.

i aint lazy in the gym

 

[Desdinova]

The best thing I can tell you is to listen to your body. If you're hurting in one spot, work on another part of the body. Let the hurting go away (let it heal) before attempting to work that muscle group more.