File :-(, x, )
"progress"? What's that? Anonymous
soup /fit/

I've been "training" for about two years, but training properly while watching my diet for about one year.

My squat max is about 80kg. According to I'm just above untrained level in most lifts apart from the squat and deadlift in which I'm at around novice level. I seem to have slightly more muscle than your average skinny boy, but 90% of those average skinny boys can outperform me in pretty much every aspect.

For 90% of the time I say I've been "watching my diet" I've been eating 500-1000kcal above what my maintenance should be. If it's a training day, even more. 2-4g of protein per KG of bodyweight and sufficient fats and carbs on top of that. Went with starting strength for a while until I hit the same wall on each and every lift two deloads in a row.

Why do I suck so fucking much?
>> Anonymous
doesn't really make sense to me

how much do you weigh? if you're 100 pounds then it could make some more sense i guess
>> Anonymous
>>342606
180cm (5' 11"?) and about 167 pounds.
>> Anonymous
and your 1RM (1 rep max) for squats is 165 pounds after 2 years of training?

are you sure you're talking about squats and cleans or something, should be able to hit 100% bodyweight squats within the first month of strength training if you're doing it right
>> Anonymous
>>342602
thats classed as skinny now?
what the hell.
>> Anonymous
>>342620
Yes, I'm talking about the real exercises. I guess it's almost possible it's a technique problem with all of them (Well, I haven't done c&p much at all so I can't say where I'd be on that, but I'd estimate at BELOW untrained level), but even though I haven't actually had an international champion check my form, I've suspected form to be the problem several times, made sure I do everything by the book, etc...
>> Anonymous
i see you were doing starting strength. if it stopped working, you need to change up your approach. personally i recommend hitting your warmups like normal, then doing heavy singles and doubles for 2-4 sets, going by feel and trying to hit a new PR every week or 2 (a PR double or a PR single). 5 sets of 5 is in my opinion too much volume once you're somewhat neurally efficient. but this varies from person to person.
>> Anonymous
>>342642
>>342649
>>342651
Starting Strength for a long time. Since then, mostly similar but slightly modified total-body training with the same linear progression. Last couple weeks, since I've started realizing I'm not amounting to anything, once or twice weekly workout consisting of going into the gym, losing motivation and going home.
>> Anonymous
do you actually try to lift moar?
>> Anonymous
>>342662
were you strict on the Starting strength regime? I haven't heard it not work well.
>> Anonymous
do you actually try to lift moar?
or do you just pick a weight and lift it until it starts to feel lighter?
it's not gonna start feeling lighter if you do it like that
once you get 5 (or 8 or whatever number of reps you do) with a chosen weight you have to move on
next time put 5 more pounds on the bar and try to do the same amount of reps and next time 5 more..
when you progress 100 pounds like that the original weight will feel a little lighter
>> Anonymous
>>342662
you don't 'realize' you're not amounting to anything, that's bullshit. you need to change up your approach is all. EVERY HUMAN MALE WITHOUT SERIOUS DISEASES CAN SQUAT WAY MORE THAN BODYWEIGHT.

try what i suggested above - warm up with lighter sets of 3-5 reps, then hit some heavy singles and doubles. heavy singles and doubles are the best way to push strength levels up IMO. you just can't do it every workout, you'll have to do the boring 3 sets of 5 type workouts in between in order to keep making gains.

5x5 is a novice program, rippetoe wrote it to be a novice program. he also coaches young athletes who have less neural recruitment and better recovery time than your average random person. this is why i suggest a lower volume but higher intensity approach to gaining strength.

read about different training protocols online and experiment with how you train. there are programs that consist of warmup, then 10 heavy singles in the clean and jerk. there are programs that have you max out on a different lower body movement once every week, then do another one for speed reps on a different day. there are 5 heavy sets of 3 programs, 3 sets of 5, 8 explosive doubles with 80-90%1RM, you name it.

you also need to vary your exercises. do front squats for a month or two, with a light back squat workout thrown in for maintenance and your body will thank you. or focus on the deadlift for a while, and just maintain the squat.

you WILL get stronger if you keep at it and change up your approach. if you wanna be a self-pityfag then enjoy your permanent 80kg squat.
>> Anonymous
>>342665
Very strict. I'm usually very impatient, and can't stick to anything, but everyone was saying I CAN'T fail with this program, and it WILL make me stronger as long as I don't alter it in any way, so I made sure to go by the book.
>> Anonymous
>>read about different training protocols online and experiment with how you train. there there are programs that have you max out on a different lower body movement once every week, then do another one for speed reps on a different day. 8 explosive doubles with 80-90%1RM, you name it.

CONJUGATE METHOD, ON MY /fit/?!?!?!

gb2WSBB
>> Anonymous
>>342665
don't wanna be a contraryfag but starting strength is way too high-volume for me. 5 heavy sets of 5 on the squat puts me into overreaching in just a few workouts. i think volume and intensity have to be adjusted on an individual basis. i can tolerate a lot of heavy pulling work (more than starting strength has you do) but nowhere near that much squatting. and i need to do heavy singles to keep my strength increasing.

i'm 190 at 5'10 with a 1RM full ROM back squat of 335 lbs, deadlift 435, bench 205, power clean 225, training about 2 years
>> Anonymous
>>342682
Interesting input, I hadn't heard many fail at it. OP? listen up son.

I was the other way around. Focused on Deadlifts and lifted twice a week. Moderate to small gains, then have started taking off again with starting strength.

Try what works for your body
>> Anonymous
I guess I'll try less volume with higher intensity and maybe ME/DE days (I've heard that the basic WS way tends to be way too much work for most people who are not on drugs, so I'm a bit hesitant to just jumping straight into that) for a few months and see where that gets me. Thanks for your opinions.
>> Anonymous
>>342749
i want to punch every1 who says this in the face

STEROIDS help synthesize new muscle tissue thats been damaged. think arnold doing his 6hr routines with 100s of reps.

they DO NOT repair the CNS
in WSBB
what do you think working up to a single is composed of? (~<5 working reps)
or DE day (8-20 reps total of ~65%, doing them as 8x1, or 10x2)

it aint the volume son. its the intensity
(yes they are all juiced to the gills because they are trying to get bigger, notice the weightclasses there. to total ELITE and be 6ft, you need to weight over 270-elitefts.com owner and WSBB member dave tate TO ME on the phone, i was only 240 and no where near the lift #s i needed)
>> Anonymous
lulz, I hit 100kg at my third day of squats (bodyweight 78kg) and did a 5set (lost form at the last rep though)

Obviously you are doing it wrong.
>> Anonymous
Look @ Pyramid Training for all your lifts, also get a training parter to watch your form / spot you. Keep lifting heavy, don't be scared especially if you have a spotter.Works for me.