6'1 135 when I graduated high school, 145 after undergrad. I hit 180 with 24% bodyfat before I started working out, and now I weigh the same amount but lift 3x more.

phyre112

United States3090 Posts

March 30 2013 07:05 GMT

#1007

On March 30 2013 10:49 Deadeight wrote:
Bloody hell, 66 and 73 at 6'4? Were you ill?

I weighed around 62kg @ 193cm for all of high school and my first year of university - the 5 years I was done growing before I found TLHF and started lifting.

Recognizable

Netherlands1552 Posts

March 30 2013 08:29 GMT

#1008

First time I followed a serious program. My own commentary I wrote after the workout: "More reps and heavier weights for everything." I barely feel a thing and went way past what was recommended :/ Anyway, I have noticed that my sleep is much better after going to the gym regularly. I naturally wake up around 7 AM when I go to bed at 12 PM or so. I can suddenly do with an hour less, oddly enough. Another thing. What is more efficient? heavier weights and less reps or more reps and lighter weights? This monday the gym is closed ffs! Now I have to wait until tuesday. Screws up my program a bit :/

Thor.Rush

Sweden702 Posts

March 30 2013 12:24 GMT

#1009

Interesting article on rep ranges:
http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

Adel

Belgium86 Posts

March 30 2013 12:37 GMT

#1010

On March 30 2013 17:29 Recognizable wrote:
First time I followed a serious program. My own commentary I wrote after the workout: "More reps and heavier weights for everything." I barely feel a thing and went way past what was recommended :/ Anyway, I have noticed that my sleep is much better after going to the gym regularly. I naturally wake up around 7 AM when I go to bed at 12 PM or so. I can suddenly do with an hour less, oddly enough. Another thing. What is more efficient? heavier weights and less reps or more reps and lighter weights? This monday the gym is closed ffs! Now I have to wait until tuesday. Screws up my program a bit :/

Rep range depends on your goals, afaik.

But I started bench pressing with dropsets, last week. Works great.
Instead of doing, say, 10 reps @ 55kgs, I do 4 reps @ 60kg and then immediately after 6 more reps @ 50kg.
Even if I wanted to, I wouldn't be able to go further @ 60kg. Maybe one more rep before muscle failure, and even that, I'm not sure, then I go for the reps @ 50.
Feels great.

Recognizable

Netherlands1552 Posts

March 30 2013 14:34 GMT

#1011

On March 30 2013 21:24 Thor.Rush wrote:
Interesting article on rep ranges:
http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

Thanks for this. I'll just continue with doing a medium amount of repitions, maybe mix it up a bit but I don't think it matters much at all at my ''level''. The biggest thing is if I am pushing myself each time to go a little bit further/more weight.

sc4k

United Kingdom5454 Posts

March 30 2013 15:38 GMT

#1012

On March 30 2013 21:24 Thor.Rush wrote:
Interesting article on rep ranges:
http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

This is great. THere is a guy at my gym and who is ripped and ridiculously strong (insanely strong for his weight) and he devised a training regime without doing any studying. And it includes basically a perfect mix of all three rep ranges, he did it intuitively. Fair play to him.

Deadeight

United Kingdom1629 Posts

March 30 2013 16:33 GMT

#1013

On March 30 2013 11:30 Najda wrote:

Show nested quote +

Some people are just skinny

When I was in highschool I was 5'9 and could fit through a pooltriangle. I think I weighed 110-120

That's incredible.

Najda

United States3765 Posts

March 31 2013 04:15 GMT

#1014

On March 31 2013 01:33 Deadeight wrote:

Show nested quote +

That's incredible.

I guess incredible is one word for it.

Seth_

Belgium184 Posts

March 31 2013 23:59 GMT

#1015

On January 04 2013 00:47 Seth_ wrote:Seth_
Age: 23 || Height: 176 cm || Weight: 74 kg
Starting Date: 01/01/13

Goal Date: 01/04/13
- Squat 100 => 115
- Deadlift 110 => 125
- Bench 55 => 65
- Press 30 => 35
- Clean 40 => 55
- Chin-up 2 => 5

3 month progress update (weight at 75 kg)

- Squat 100 => 107.5 (goal 115) My squat pretty much hasn't improved in the last 4 months or so, although it was quite ahead of the curve 6 months ago. getting to 150 in a year seems difficult now.
- Deadlift 110 => 130 (goal 125) I had some trouble with 115 but otherwise went up by 2.5 kg every time. Failed 132.5 for 3 workouts though so I should deload next week.
- Bench 55 => 65 (goal 65) Had some trouble going over 60, but I'm happy I reached my goal. Also my arms are getting bigger.
- Press 30 => 40 (goal 35) This was a cautious goals since my press didn't improve at all before that. I'm happy I've made a lot of progress since and I think I can keep going.
- Clean 40 => 65 (goal 55) Didn't really (power) clean much. I've done 70 already for a set of 3.
- Chin-up 2 => 5 (goal 5) The first few work-outs weren't easy, doing 5x1 and 10 x negatives. Now I can do 5-4-3

I will need to look for a different program though. I'm not doing the constant weight increases that SS plans for anymore (I've been increasing the reps to 3x7 before increasing the weight for the upper body exercises). As of this week my linear gains have stopped even in the deadlift and I'm going to start a cut in a couple of weeks. (is this the correct thread for advice on this?)

Adel

Belgium86 Posts

April 01 2013 00:04 GMT

#1016

If you stop improving at something (squat for instance), change the way you're training.
How are you training your squat and deadlift? Short sets with heavy weights, or longer sets with lighter weights? Could you go into more detail (exact number of sets, reps and weights)?

I see you're Belgian too, where are you from?

Seth_

Belgium184 Posts

April 01 2013 00:38 GMT

#1017

I've been doing Starting Strength so 3x5 (deadlifts are 1x5 and power cleans 5x3). After ~6 months I added front squats and chin-ups so I wasn't not doing back squats and deadlifts in the same workout anymore.

I hit 100 kg squat at the end of november 2012, stalled at 105. Then stalled again at 105 a month later so I added pause squats after the working sets as well as trying a single or double of a higher weight anyway.

example of my second to last squat workout
2x5xbar
5x50
4x70
2x90
3x5x107,5

the last one was
...
2x90
2x110
2x5x100

Everything from 100 upwards just feels so hard to squat.

Deadlifts are simple: 5x70 4x90 2x110 5x130, increase by 2,5 everytime. Unfortunately I didn't reach 5 reps at 132,5 in my last 3 workouts.

I'm studying in Ghent.

Adel

Belgium86 Posts

April 01 2013 00:45 GMT

#1018

Try lower weights, for higher reps

That's what I did when I hit a plateau on my bench presses (at 50kgs, I couldn't go over 4-8x50 in one set, and I went 1-2 reps lower per set). I removed 10kgs, and worked my way up to 4x15x40kg, it allowed me to start making linear gains once more.
You should try that too, it works pretty well on almost everyone that hits a plateau (and if you're doing high reps/"light" load and hit a plateau, try heavy load for low reps).

You planning on going to Fibo-Power?

Cambium

United States16368 Posts

April 01 2013 02:23 GMT

#1019

squats are supposed to be hard

i can squat 150, but 100 will still *feel* heavy

have confidence, and don't be afraid to fall onto the support bars. just keep on upping those plates if you manage your 3x5s

what's the worst that could happen anyway:

Firing squad? The fucking bodybuilders making fun of you from the safety of the dumbbell rack? Loss of wages?