|
2004/05/31, 09:04 PM
Whats up, I've been lifting consistently now for about 9 months, and in that time ive put on nearly 20 lbs and improved my strength in my upperbody, but for some reason I havent been able to add a lb on my squats since my junior year of high school and that was 3 years ago. I've taken andro poppers, NO2 and Cell Tech, I didnt like the first two because they didnt seem to do anything, and Cell Tech gave me a skin rash so I stopped taking it. Right now I'm 5'10 165 and want to gain atleast 10 more lbs before football season so that I can play at the JC im going to. Basically I was just wondering if anyone wanted to help me with my strength and speed training, and to help me gain weight.
|
|
|
|
2004/05/31, 11:01 PM
Actually its more like this, I have the motivation to make it, Im just not organized about it. When I go into the gym I'm wondering if its even doing me any good, and same when I leave...
|
|
2004/06/01, 11:40 AM
Let's back up a moment here. You listed a whole bunch of junk that you are taking (or have taken), and made no mention of what exercises/routines you are doing. You then say you wonder if going into the gym is doing you any good. If all you're doing while at the gym is eating supplements (as the information you provided would suggest), then it would be safe to say going to the gym is not doing you any good.
I'm not trying to be too much of a jerk here, but reread your post. That's all you're giving us to go on. What ARE you doing for workouts? What ARE your goals (gaining weight is not a strength training goal)? A good start is to fill out your profile. State what your current strength performance levels is & what you plan for them to be by a specific date.
|
|
2004/06/01, 05:21 PM
I originally read this post, and agreed with halestorm, I have the same problem with gains on squats. I do a variety of leg exercises that include squats, just the standard ones, and sometimes on the smith machine, leg extensions, stiff-legged deadlifts, ham extensions, and different calf exercises (probably irrelevant for squats, but I do them on leg days). I have to admit that balance is a big part of my fear of heavy weight on the squat, but more than that, the weight is very hard for me to do.
--------------
Spark the fire that will torch the numbness inside. If you look too far ahead, you will lose sight of today
- Carpe Diem -
|
|
2004/06/01, 08:49 PM
okay heres what i do....
Monday-Chest: Bench, Incline Bench, Peck Deck, and Flys
Tuesday-Legs: Squats, Straight Leg Deads, Leg Press, Calf Raises
Wednesday-Off
Thursday-Back: Rowings, Lat Pull Down, Iso Laterals(i dunno) and then some machine that I think is pretty much rowings again so yeah thats probably not good.
Friday-Shoulders,Triceps,Biceps: Shoulder Press, Shrugs for shoulders, pull downs with a bent bar and 21's ( dont know how to explain that) for triceps, preacher curl and just stuff with the dumbells for biceps
For 2 weeks I try to do 4 sets 10 reps of everything, then after two weeks drop the reps by 2 and add weight and so on.
I got good gains in my upper body up until about 2 months ago, and my squats are frustrating the hell out of me, right now the only thing that i feel positive about is that when I run sprints I feel faster than I've ever been.
|
|
2004/06/10, 12:02 PM
What exectly are you doing on leg days (rep #s? set #s? % of 1RM? etc. You may want to have one day a week which focuses on basic lower body strength and another day of the week which focuses on lower body power.
The strength day should include 1 core followed (such as squats or lunges or deadlifts) followed by 2-3 auxillary exercises (such as straight leg D.L.s , goodmornings, glut-hams, abdominal work etc..). Leg press isn't all that useful for strength training.
The power day should include a basic exercise (such as speed squats, speed deadlifts, cleans or snatches or clean pulls), as well as some type of medicine ball work. the basic power exercises should be done with 50-60
5 of your 1RM weight and performed explosively for 3-5 reps/set about 4 sets per exercise.
Once you've developed a good strength base (i.e. full squatting 2.5x your body weight) more advanced plyometric exercises could be considered. The power day should be done 3 days prior to your strength day. This is just a very general guide. There is lots of good info that is posted by Gatormade on this forum. Read through those posts and glean as much info as you can.
|
|
2004/06/10, 12:05 PM
Oops! That was supposed to say "...basic power exercises should be done with 50-60% or your 1RM..."
|
|
2004/06/10, 03:05 PM
2.5xbw? holy crap that means inorder to be considered to have a "good strength base" I need to squat 750? wow. I think that ursusarktos offers some great advice. I also think that sometimes on legs people try to do too much...when I am activly squating I almost always go up each time I do them. I try to hit a goal rep and add weight at the same time (4 sets of 10 is my base). However if I hit a set 10 times with weight that I got only 8 last time I will add a extra set and hit it for what ever I can get....here is a anexample, say that last week I got 225x10 245x10 255x10 265x8. this week I would go like this 235x10 245x10 255x10 265x10 (here is the last set from last week, if I make it I add to 275 and try for at least 6-8 reps. I f I do not make the 10 at 265 I lower the weight and do so deep squats). My leg exercises go squats leg ext hamstring work....that is it.....KISS is a good way to go with this I think Keep It Simple Stupid!.....good luck
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/06/10, 06:28 PM
so basically... a lot of sets is your key to success?? I haven't been doing that many sets. Maybe that is my problem (aside from being a pansy). But I will try it today. Not that much weight, of course.
--------------
A broken clock is right twice a day
|
|
2004/06/10, 09:51 PM
Mutt, I didn't really think that statement through properly. You certainly don't need a 2.5x body weight squat strength base to safely do most plyometric exercises safely.
For the more extreme plymometric exercises such as depth jumps and other exercises that involve extremely ballistic eccentric muscle contraction that type of strength base would be a good rule of thumb. Even at that one has to be careful of the volume and frequency at which these exercises are done (eg. jumping up onto a 24" box, immediately jumping off of it onto the ground, then immediately jumping up onto a 30-36" box).
|
|
2004/06/11, 07:48 AM
Whew for a minute there I thought about giving up! LOL David that is what works for me....I just think from seeing and reading other post about this that people get so hung up on weight and squating, that they miss what their bodies tell them....for most of my squating career I never went over 225lbs on any workout. yet I still had 31 in legs.....But when I went over and stayed over 225 for all most all sets my legs lost overall sive but got more defined, and my deadlifts got better....all I am saying is that if you are un happy with your progress change they way you do it....add light leg ext before squatting, or do nothing but squats and go as heavy as you can safely....try anything......hope that helps!
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/06/12, 05:44 AM
That's good news to hear. I have felt like such a wuss when I hear people that deadlift like 5 bills, and squat like 4, and I'm here squatting like 185. I'll try to do more sets, get really used to that weight, see what happens.
--------------
A broken clock is right twice a day
|
|
2005/07/28, 11:57 AM
:angry:
|
|
2005/07/28, 06:40 PM
what's the point of making a SN...and for your first post bringing up some random year old post with a smiley? i know stupidity hurts...but please don't take it out on us...thanks
|
