Thread: ive benn lifting weights 6years but ......

Maybe your not eating enough

How old are u and how much do you weigh?

26 going to be 27this may. im 167lbs. i started going to gym january 1999. i couldn't lift 150lbs flat bench press. whats wrong with me????????

Whats your diet like?

Originally Posted by pampotch

my strenght never improved like i couldn't bench 150lbs,

How much could you bench?

Originally Posted by pampotch

military press only 80lbs bar.

mmmmm after years of training that should be up a bit.

Originally Posted by pampotch

squat like 160lbs max.

That's not too bad.

Originally Posted by pampotch

deadlift 100lbs

yeah......that's bad

Originally Posted by pampotch

i was 150lbs like 3years stuck then i got bit fat 167lbs presently. i used creatine and whey lately and got 2 bottles hydroxycut. so whats your opinion with my problem.

Get rid of the supps for a start.
What's you routine like? Have you done routines that centre around deadlifts, squats and rows?

Deadlift,Deadlift,Deadlift...Until you love them. Buy some chalk(rosin),I don't use straps but some lifters do...pull,pull,pull,Awesome results,as heavy as you can for at least a couple of reps.

Perhaps if you list your training program someone could help.

Eat Eat Eat

on my chest day

incline 3sets 8-12
flat same
sometimes decline
dumbell fly
pullover ( is it needed in chest workout???)

tricep the problem area. i dont have those horse shoe
pressdown 4sets
skullcrusher witl ezbar sometimes
rope pressdown alternate with standard preesdown
sometimes kickback 10lbls to 25lbs alternate arms
sometimes close grip bench press but only max with 130lbs
(our gym dont have dips)

BACK
latpulldown wide grip 5sets 2 are for warm up. max 150lbs at 4reps.
barbell row 100lbs max 6reps
cablerow 140lbs
sometimes dumbell row we only have 50lbs so i think i can still manage 70lbs
shoulder stance stiff leg deadlifts max 100lbs
whats the difference with stiff leg and bent leg deadlifts? what muscle are working on those kind of lift?

legs squat 4 to 5 sets max depends on the gym my max would be 200lbs at 4reps but my present gym which used heavy bar i think i could manage 160lbs bar included estimate 50lbs
legpress amount of weight varies on the gym
legcurl 110lbs max 5reps
leg extension rarely
standing toe raise usinhg a smith machine for the claf
deadlift im not sure which 1 im using???
can u guys post some pics of deadlift bent and straight leg

shoulder
machine press 170lbs/ dumbell 60lbs
side lateral at 25lbs or 30lbs alternate
bent raises using cable machine or dumbell lateral bent for the rear delts which is non existant.
i go to gym 5 or 6days a week, jog early morning 5am for 20mins 4 times a week.

my diet still not good just this week statrted to eat clean and i plan to trim my waistline from 36 to 30????? this june


WHATS WRONG WITH ME????

Alright well my critique:

Chest / Tricep Day:
Overtraining here. You are also bringing your triceps to fatigue before you can put an overload on to them. The key is always to overload your muscles. Bring it down to about 6 sets per muscle group total. Reps no more than 10.

Back:
Not too much wrong here. Nothing wrong with reducing the sets though.

LEgs:
Wayyyyy to much here.
Keep it to:
Squats, Deads, Leg Press, Hamstring Curls, and Calf Raises. No more no Less


Shoulders:
seems fine here. No more than 4 sets though.

Okay well first you have to decide. Do you want to gain muscle or cut fat. After 6 years of training its impossible to do both at the same time not using steroids .

If you want to gain muscle (bulk):
cut out cardio to only 3 times a week total. And dont do cardio on leg day.
eat in surplus of your minimum calorie requirements for you it should be about 3000 cals.

Every week add one or 2 lbs to the bar or w/e exercise your are doing. Believe it or not doing this consitantly can gain you anywhere between 52-104 lbs per year on each of your lifts!

Warmup Only ONCE!
Warmup a muscle group with no more than 2 sets of 10 reps using about 50% of weight. Dont warmup the same muscle twice. I.E. Squat using 80 lbs for 10 reps and 2 sets. Then dont warmup on leg press. But do warmup on calf raises and hamstring curls uising the same template.

For Shedding Fat (Cutting):
You should be eating about 2300 cals. Cardio again 3 times per weak. High intensity, (HIIT) should do you well.

edit:
Deadlift
http://www.exrx.net/WeightExercises/...BDeadlift.html
Stiff Legged Deadlift
http://www.exrx.net/WeightExercises/...gDeadlift.html

Thanks, Should I Do Deadlifts On Leg Day Or On Back Days?

back day.

is romanian dead lift the same with bent leg dead lift? whats with the deadlift by the way?? can it increase my strenght in bench press?

Deadlift is one of the greatest lifts for overall power, by far one my favorite lifts. You said when you started you couldnt lift the numbers you posted? How much have you improved of the years? You must have improved some, theres no way that you have been lifting all that time and have not made any progress. You should do something like this; once a week do legs do something like 8 sets 10 reps once a week do chest 8 sets 10 reps once a week do back 8 sets 10 reps and so forth. If you think you can handle doing each muscle group twice a week go for it but I wouldnt. I have had a lost of results from a routine similar to this, and I am what some might call a hard gainer. Not realliy as I get older though.

lol, "going" to the gym wont do you much good, you acctualy have to be presistent and train and eat hard to grow.......!! lol

i got to go plan to jog 20mins to 30mins and eat chicken breat rosted and cup of rice later. its sunday here 5pm

damn, its 2pm saturday night here, i work nights so i cant sleep on my days off....how is the weather over there??? i dont know whenever i imagine the phillipines i thinkabou the green mountians and the village people....never about a big city...lol..

I presume that you mixed up your am and pm's QuestionGuy. I think that you mean it is 2am, and also we changed the clocks today, drat lost a prescious hour of sleep.

lol, yeah i meant its 2am in the morning, for me its day tho since i got them upside down from work......oh and yeah i forgot, time is moving forward so its actually 3am fuck i got get to bed !!