Arkk's Weight Lifting / Fitness Thread

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Itlan

Itlan

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No, you need to change it up. If you've plateau'd and you just keep doing the same shit over and over, nothing will change. You have to BREAK through that wall and take a steamy DUMP on your bench press. Try resting a week, try doing negatives, try switching programs for a while.

Or, just take some roids and get fucking HUGE.
 
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TecKnoe

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Itlan_sl said:
No, you need to change it up. If you've plateau'd and you just keep doing the same shit over and over, nothing will change. You have to BREAK through that wall and take a steamy DUMP on your bench press. Try resting a week, try doing negatives, try switching programs for a while.

Or, just take some roids and get fucking HUGE.
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roids or creatine and mixing up your program is probably your best bet, i asked the PT at my gym about this and he told me to switch up programs, try some different ranges for bench etc.

Its like my third week or so on this promera con-crete creatine and i definitely notice im not "stronger" as to where i can just put up more weight but im stronger in the sense of i can finish out sets like never before, im new to it but if you havent given it a shot grab some creatine unless its a dietary issue it really cant hurt.

This(promera con-crete) stuff works for me but if you're gonna go creatine read arks comments on the last few pages, stick to monohydrate and buy in bulkhttp://www.vitaminshoppe.com/store/e...7#.UcZNhPmKJrrbrahma listed this as well.
 
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BruuceWarduck_sl

shitlord
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I think I need to eat more but I dont wanna get fat. I know youre not supposed to run a bunch when youre lifting with a program like SS. Would running on the days Im not lifting be acceptable?

I refuse to believe I plateaud sub 200
 
Gravel

Gravel

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You're not going to get fat overnight. Up your calories 2-300 or so a day for a month and see what happens. Worst case is you gain like 5 pounds of fat. It sounds like you really want to run, so after that month if you're feeling like it isn't working, you can run them off pretty quickly.

You're also right that no, you shouldn't be stalling out already. I'd imagine you're not taking in enough food.
 
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BruuceWarduck_sl

shitlord
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Yeah my diet is like 2eggs and 2 pieces of turkey sausage for breakfast. Salad w/ chicken for lunch. and chicken, brown rice, black beans & salsa for dinner and id eat almonds/pretzels as a snack inbetween meals p much every day all week. If I go out with my bros to a bar(1-2 times a week) Id eat a hamburger or wings.

Reading to where rippitoe talks about the suggested diet, which i kinda skipped over, he suggests something much different. Changing my diet tomorrroowwww.
 
Gravel

Gravel

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That's a terribly small amount of food. Depending on how much snacking you're actually doing, it's probably only like 1400-1800 calories. Above you said you're 175...so I have no idea what you're doing. You're eating like you're a 100 pound woman, or 300 pound idiot trying to cut their weight without understanding what they're doing. Aim to double the amount of calories you're eating; somewhere in the 2700-3400 calories a day range.
 
Gravel

Gravel

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Then I will tell you what I tell lots of people:

Pick a goal. Do you want to lose that fat, or put on muscle? You can't do both (reasonably).

If it's more important that you lose that last little bit of fat, you really will likely stall out for the foreseeable future. You'll probably even lose muscle. If you want to get stronger, start eating. You'll put on some fat, but it's not the end of the world. You already know you can drop 50 pounds. It'll be even easier the next time around when you've got more muscle packed on.
 
Brahma

Brahma

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BruuceWarduck_sl said:
I havent added any weight to my exercises in like 2 months. Doing SS with my bro 3x a week and at 175lb Im stuck @195 bench on my working sets. I want to break 200 so bad, its annoying. Some days I cant even finish my 5th reps.

I guess I need to be taking more than just whey protein.
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Your main routine can't be super sets. I really don't know anyone that uses these as their main workout. I personally use them to change up my routine from time to time, but that's about it really. With the assumption you want to get stronger.

How much you weigh? How many reps. What do your SS's consist of etc. Same body part or a secondary? Same body part 3x a week? (Christ that's killer, and may be your problem). 3x a week means you are doing other shit the other 4 days?

Take 2 weeks off. NO lifting at all. Let your body recover man. Come back to a normal routine a month or so, then incorporate your SS's every other week maybe.

EDIT: I didn't see your other posts sorry.

Christ man you eat like a bird! You're burning thru your intake like crazy. Throw some shakes in there. You need SOMETHING to build muscle with.

2nd Edit: What Elurin said. Sorry.

Get rid of those SS's man.
 
McCheese

McCheese

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This is just a guess, but I think by "SS" he means "starting strength", not "super sets". I could be wrong.
 
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TecKnoe

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McCheese_sl said:
This is just a guess, but I think by "SS" he means "starting strength", not "super sets". I could be wrong.
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I think thats his problem, he said he hasnt upped his weight in a while so you cant really expect to get big or get stronger if all you're doing is just training your muscles to lift that weight, you need to go up in weight this is what ive always been told since im smaller and im just trying to add size, its all about eating big, lifting big each time you get to the gym, i always go up no matter what even if its 2pounds its something.
 
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TecKnoe

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BruuceWarduck_sl said:
yeah i meant starting strength. im going to try to eat a lot more and get more sleep before i try alternating the routine
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why dont you go up in weight each set? what are your goals?

You should try talking to a personal trainer at your gym they wont give out to much info but you can get some basics out of them.

I think at the very least if you do the same weight each set, you should at least try and go up in weight the next week, if you dont want to go up each set, i would also take advantage of having a spotter and being able to put that extra 20-25 pounds on the bar.
 
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BruuceWarduck_sl

shitlord
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my goal is to get stronger and lift more. i havent been adding weight because i figured i shouldnt until i can do more than 5 or at least get my 5reps during my working sets every time. but i guess it isnt a huge deal if you miss 1 or 2 reps, like 5/4/4. which makes sense cause that was what i was doing prior to doing starting strength and i was adding like 10lbs to my bench 1-2 times a month. I always have a spotter
 
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arkktheseaotter_sl

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If one week you do 9 reps with X and then next week don't touch the weight but do 10 reps, you still progressed. If you've been grinding away at te same thing for a long time just take a week off and do nothing at all, start back up 20 or 30lbs under your plateau, and then increase it every week 5 or 10lbs. You'll pass it.
 
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TecKnoe

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BruuceWarduck_sl said:
my goal is to get stronger and lift more. i havent been adding weight because i figured i shouldnt until i can do more than 5 or at least get my 5reps during my working sets every time. but i guess it isnt a huge deal if you miss 1 or 2 reps, like 5/4/4. which makes sense cause that was what i was doing prior to doing starting strength and i was adding like 10lbs to my bench 1-2 times a month. I always have a spotter
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just keep adding weight so far in my experience and all the knowledge ive soaked up from gym rats and personal trainers, you should be looking to hit 4-6 reps, and 3-5 sets up to you ive always heard 4-6 reps 3 sets of heavy weight and keep adding.

but in reality you cant expect to get "stronger" by lifting the same weight over and over again, you arent putting "real" stress on the muscle ripping/tearing it (not a PT) and then from there you're muscle repairs and "grows" wich makes you stronger and able to lift more, if that makes any sense and yeah dont quote me but i think thats how it works.

I know if you arent tearing/ripping your muscles you wont get bigger/stronger, again dont quote me, im a novice.
 
Dashel

Dashel

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BruuceWarduck_sl said:
I havent added any weight to my exercises in like 2 months. Doing SS with my bro 3x a week and at 175lb Im stuck @195 bench on my working sets. I want to break 200 so bad, its annoying. Some days I cant even finish my 5th reps.

I guess I need to be taking more than just whey protein.
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Eat more and reset. Take off ~20% and work your way back up. So kick it down to maybe 155 or so and go from there. You're gonna plateau it just happens. Gotta eat though, if you're at a deficit you're not going to get much stronger. Creatine was good for me too during SS.
 
Gravel

Gravel

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TecKnoe_sl said:
just keep adding weight so far in my experience and all the knowledge ive soaked up from gym rats and personal trainers, you should be looking to hit 4-6 reps, and 3-5 sets up to you ive always heard 4-6 reps 3 sets of heavy weight and keep adding.

again dont quote me, im a novice.
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This only works for so long, essentially during the novice/early intermediate phases of lifting. Eventually it's just impossible to make weekly progress. Although above, I noted that at 195 he shouldn't be stalling out already. Maybe if he were in the mid-200's with his current body weight. Which to me means he's not taking in enough food to fuel his muscle building.
 
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