EPT
Still, it might be worthwhile to cut down a little on the time, so as to help gain weight more quickly.
TL Fitness Initiative (Weight Loss/Gain) - Page 60
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jfazz
Australia672 Posts
Still, it might be worthwhile to cut down a little on the time, so as to help gain weight more quickly. | ||
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onmach
United States1241 Posts
If your core lifts squat/deadlift/bench/press/pullups/dips/rows/power cleans/etc. aren't that big (squat/DL should be 2x bw at least, bench should be up over 1.5x bw, etc.) OR you aren't even doing these compound lifts... doing a lot of isolation work is NOT the way to get stronger and bigger faster. Since you seem to know a lot about these programs, maybe you can answer me something I've always been confused about. Whenever I read stronglifts or starting strength they say something like "when you reach 1.5x or 2x bw on squat" but they never say is that 1.5 bw for one rep? Or is it 5x5 at 1.5 bw? I've actually reached 1.5bw for 5x5, barely, with questionable form. I can't even imagine getting 2x for so many reps, though. No one in my gym seems to know shit about actual weight lifting. I'm just about the only guy that does squats or deadlifts with any real weight on them. I've been working out pretty heavily for about six months now but due to how small I was when I started I only really consider myself average right now. I definitely look and feel good but I'm starting to question whether to change direction or not, because I'm certainly not getting the gains advertised on these body building sites. My bench press for example has been stuck at around 150lb for 5x5 for months now. | ||
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eshlow
United States5210 Posts
On September 20 2009 12:34 onmach wrote: Since you seem to know a lot about these programs, maybe you can answer me something I've always been confused about. Whenever I read stronglifts or starting strength they say something like "when you reach 1.5x or 2x bw on squat" but they never say is that 1.5 bw for one rep? Or is it 5x5 at 1.5 bw? I've actually reached 1.5bw for 5x5, barely, with questionable form. I can't even imagine getting 2x for so many reps, though. No one in my gym seems to know shit about actual weight lifting. I'm just about the only guy that does squats or deadlifts with any real weight on them. I've been working out pretty heavily for about six months now but due to how small I was when I started I only really consider myself average right now. I definitely look and feel good but I'm starting to question whether to change direction or not, because I'm certainly not getting the gains advertised on these body building sites. My bench press for example has been stuck at around 150lb for 5x5 for months now. Stronglifts 5x5 is too much volume IMO especially for adding weight in linear progression. But it will work as a beginner program because everything works. I still think it's inferior to SS though. With a linear progression like SS you should be adding weight every workout. If you fail to add weight for one workout, then you're supposed to try again the next workout. If you fail, then you go back into a reramp phase. Basically, what I am saying is that if you're not making progress in the gym then it's usually due to a few of reasons: 1. Can be failure to adhere to the template 2. Critical failure to develop and express proper technique during the lifts 3. Recovery options... sleep isn't so good, not eating enough to put on mass, etc. It is true that some of the non-genetically-inclined-to-weightlifting tend to fail out of linear progression earlier. Usually those focused on mass gain and strength.. or performance,.. go straight into an intermediate program such as Bill Starr's 5x5 intermediate or other variations of intermediate programs. What has your weight gain been like (aka have you been eating like a pig)? What are your lift numbers like compared to your height and weight? It's fine to switch directions IF it's in accordance with your goals. What are your goals? | ||
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eMbrace
United States1300 Posts
I've had a lot of experience in weight lifting but really only have general knowledge of it. I weigh 115 and have been that way for 2 years (im currently 19, and 5'5). i lift 3 times a week and do different muscle groups on each day -- however, I think I'm plateauing at a certain level and I'm wondering if my weight is the only factor. I typically go around the gym doing 3 sets of 10 reps at 3-4 stations and do abs in between, after i'm wiped out I sometimes go back to a lighter weights at a couple of stations to just finish off the workout. here are some of the stats that i've been stuck at for a while: biceps -- stuck at one-arm curling 30 lb dumbells, finishing the 3rd set of 10 is difficult, and I've been trying to get up to 35s. chest -- I max bench 145-150 (although I rarely bench due to current lack of workout partner, i chest press 3 sets of 50lb dumbells), i'd like to raise this higher as well triceps -- hard to give you an idea because I mostly use pulley stations to work these out, shoulders -- i feel they are very weak compared to what i see other people do but yeah, i'd just like to get a little stronger, and a little bigger. i think i'm doing pretty well for my weight as it stands, but it'd be nice to improve some more. is it as simple as reducing reps and increasing weight? | ||
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Stormich
Croatia336 Posts
On September 20 2009 14:51 eMbrace wrote: question for eshlow because you seem pro ^_^ I've had a lot of experience in weight lifting but really only have general knowledge of it. I weigh 115 and have been that way for 2 years (im currently 19, and 5'5). i lift 3 times a week and do different muscle groups on each day -- however, I think I'm plateauing at a certain level and I'm wondering if my weight is the only factor. I typically go around the gym doing 3 sets of 10 reps at 3-4 stations and do abs in between, after i'm wiped out I sometimes go back to a lighter weights at a couple of stations to just finish off the workout. here are some of the stats that i've been stuck at for a while: biceps -- stuck at one-arm curling 30 lb dumbells, finishing the 3rd set of 10 is difficult, and I've been trying to get up to 35s. chest -- I max bench 145-150 (although I rarely bench due to current lack of workout partner, i chest press 3 sets of 50lb dumbells), i'd like to raise this higher as well triceps -- hard to give you an idea because I mostly use pulley stations to work these out, shoulders -- i feel they are very weak compared to what i see other people do but yeah, i'd just like to get a little stronger, and a little bigger. i think i'm doing pretty well for my weight as it stands, but it'd be nice to improve some more. is it as simple as reducing reps and increasing weight? Are you eating enough? Muscles need fuel to grow. | ||
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onmach
United States1241 Posts
What has your weight gain been like (aka have you been eating like a pig)? I eat around 2100 a day. Usually something like a foot long sub at subway for work, a big dinner, pasta and meat, usually and some fruit here and there. What are your lift numbers like compared to your height and weight? I'm 155lb at 5"10'. I have managed 5x5 squat at 225lb and I do about 150lb bench 5x5. For all I know that could be completely crappy or stellar after six months. I have no idea. It's fine to switch directions IF it's in accordance with your goals. What are your goals? I want to look good naked. Same as tasteless. I will say I'm partially to that goal. But I feel can do better. | ||
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jfazz
Australia672 Posts
One thing is that it seems you are eating several big meals a day only - perhaps you could try more smaller meals? It may also be worth looking into protein shakes and/or other supplements if you feel your progress has been slow. | ||
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eMbrace
United States1300 Posts
On September 20 2009 15:02 Stormer wrote: Are you eating enough? Muscles need fuel to grow. Since I'm really trying to reach 120 lbs I am trying to eat beyond satisfaction -- but I do pack away around 90g of protein on workout days. lots and lots of milk ^_^ | ||
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Stormich
Croatia336 Posts
Since I'm really trying to reach 120 lbs I am trying to eat beyond satisfaction -- but I do pack away around 90g of protein on workout days. lots and lots of milk ^_^ I think it's a general rule of thumb to eat 1.5 your weight in grams. That would be around 170g of protein per day. | ||
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unknown.sam
Philippines2701 Posts
1. Weight in pounds divided by 2.2 = weight in kg 2. Weight in kg x 0.8-1.8 gm/kg = protein gm. Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training. Example: 154 lb male who is a regular exerciser and lifts weights 154 lbs/2.2 = 70kg 70kg x 1.5 = 105 gm protein/day taken from http://exercise.about.com/cs/nutrition/a/protein_2.htm edit: thanks to the guys who answered my queries, much appreciated!  | ||
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eMbrace
United States1300 Posts
On September 20 2009 16:19 Stormer wrote: I think it's a general rule of thumb to eat 1.5 your weight in grams. That would be around 170g of protein per day. yeah, i think that's for more serious lifters -- as I've worked out for a while and have gotten great results, or at least the ones I wanted. if i have to eat that much to lift a little more then forget it | ||
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Energies
Australia3225 Posts
On September 20 2009 16:49 eMbrace wrote: yeah, i think that's for more serious lifters -- as I've worked out for a while and have gotten great results, or at least the ones I wanted. if i have to eat that much to lift a little more then forget it THAT'S FAILURE TALK! | ||
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eshlow
United States5210 Posts
On September 20 2009 14:51 eMbrace wrote: question for eshlow because you seem pro ^_^ I've had a lot of experience in weight lifting but really only have general knowledge of it. I weigh 115 and have been that way for 2 years (im currently 19, and 5'5). i lift 3 times a week and do different muscle groups on each day -- however, I think I'm plateauing at a certain level and I'm wondering if my weight is the only factor. I typically go around the gym doing 3 sets of 10 reps at 3-4 stations and do abs in between, after i'm wiped out I sometimes go back to a lighter weights at a couple of stations to just finish off the workout. here are some of the stats that i've been stuck at for a while: biceps -- stuck at one-arm curling 30 lb dumbells, finishing the 3rd set of 10 is difficult, and I've been trying to get up to 35s. chest -- I max bench 145-150 (although I rarely bench due to current lack of workout partner, i chest press 3 sets of 50lb dumbells), i'd like to raise this higher as well triceps -- hard to give you an idea because I mostly use pulley stations to work these out, shoulders -- i feel they are very weak compared to what i see other people do but yeah, i'd just like to get a little stronger, and a little bigger. i think i'm doing pretty well for my weight as it stands, but it'd be nice to improve some more. is it as simple as reducing reps and increasing weight? Splits are not very effective for beginners/intermediates as you've found out. You need to get on a program that has lots of the full body compounds like I said before. Squats, deadlifts, etc. Bench is fine, but wheres the overhead press, dips, rows, etc. Stick with barbell work and stay away from the machines. IF you must throw in isolation work then so be it. I would strongly suggest doing a program like Starting Strength. Also, you definitely aren't eating enough if you want to get bigger. 1g/lbs protein is minimum. Like the other guys have said in this thread, you should be aiming for 1.5g/lbs protein and for probably around 3,000 calories at least. | ||
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eshlow
United States5210 Posts
On September 20 2009 15:19 onmach wrote: I eat around 2100 a day. Usually something like a foot long sub at subway for work, a big dinner, pasta and meat, usually and some fruit here and there. I'm 155lb at 5"10'. I have managed 5x5 squat at 225lb and I do about 150lb bench 5x5. For all I know that could be completely crappy or stellar after six months. I have no idea. I want to look good naked. Same as tasteless. I will say I'm partially to that goal. But I feel can do better. Well, first, you need to eat more. If your goal is to gain more muscle to look good nakid well... you're not gonna put on any muscle eating 2100 calories per day. Aim for at least 2600 if not 3000. The numbers are decent. If you were on SS linear progression you could probably be closer up to 300 lbs squat and 225 bench with an additional 10 lbs or so. Getting stronger and bigger is definitely doable.. I do think you have linear gains still left in you at your height and weight. I don't really want to keep saying do Starting Strength to everyone here, but well you guys really need to do Starting Strength... SS "as prescribed" includes downing a gallon of whole milk a day (which is ~3600 calories). If you're a teenager or early 20s you have an INSANE capacity for growth because of youthful testosterone production. So adding that many cals in addition to your regular diet will give you substantial grow coupled with lifting. But also a decent amount of fat gain as well. If you're not intolerant I'd say hit up at least a half gallon on SS and see how it goes. | ||
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eMbrace
United States1300 Posts
On September 21 2009 00:59 eshlow wrote: Splits are not very effective for beginners/intermediates as you've found out. You need to get on a program that has lots of the full body compounds like I said before. Squats, deadlifts, etc. Bench is fine, but wheres the overhead press, dips, rows, etc. Stick with barbell work and stay away from the machines. IF you must throw in isolation work then so be it. I would strongly suggest doing a program like Starting Strength. Also, you definitely aren't eating enough if you want to get bigger. 1g/lbs protein is minimum. Like the other guys have said in this thread, you should be aiming for 1.5g/lbs protein and for probably around 3,000 calories at least. is there a place I can look at the SS plan, or do I need to order a book? thanks for all the info | ||
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TimmyMac
Canada499 Posts
Age: 22 Height: 6'1" Current Weight: 165 Goal Weight: half marathon in 1:35 Starting Date: Sept 20 Goal Date: Oct 18 Can I do it? | ||
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Amnesia
United States3818 Posts
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eshlow
United States5210 Posts
On September 21 2009 05:02 eMbrace wrote: is there a place I can look at the SS plan, or do I need to order a book? thanks for all the info http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Wiki has all the info... but I would strongly suggest getting the book because it contains a lot of technical details on the lifts that are critical to learn and perform them correct unless you are under the guidance of a coach. | ||
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jfazz
Australia672 Posts
Here is my first progress report! Below are my current body measurements, what improvement there has been, and what the goal is. The format is current, (starting) and [goal] Weight: 68kg (62kg) [70kg] Chest: 94cm (84cm) [102cm] Waist: 70cm (65cm) [68cm] Bicep (unflexed): 28cm (25cm) [35cm] Neck: 35cm (33cm) [37cm] Short term goals: 1) increase the amount of food I am eating to at least 3000 calories a day - I am not doing this with enough regularity, and this is likely slowling my growth significantly 2) increase the intensity of my abs workouts, from 2 x 25 for frontal crunches and oblique crunches, to 3 x 25 for all (this will kill me im sure) 3) move up on my barbell curve and preacher curl weights (from 35kg to 40kg and 7.5kg to 10kg respectively) 4) increase the weight of my raises (frontal, bent over and lateral) to 7.5kg each, from 5kg 5) increase the weight on my lunges to 7.5kg from 5kg Ill let you know how it goes! | ||
thedeadhaji
39489 Posts
HOLY SHIT I HAVE TO TAKE A LEAK LIKE 15 TIMES A DAY JESUS LOL ^__^ | ||
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