Banging weights; wheres all my strength!?
Discussion
Right I have been banging weights for strength since going to uni for 14 months (before hand lifting at home for a few years; more for endurance due to weights being expensive to buy). Some stats about me first:
Height: 5'11
Standard weight: 12.5 stone
Current weight: 14 stone
Build: Lanky (long arms and legs, small body)
As you can see I've bulked up a bit from my standard weight but that is not my aim; I wanted to stay about 12/13 stone and build my strength, obviously that hasn't happened.
I do squats, deadlifts, overhead presses and bench press as my main exercises. These are complemented by shrugs, bent over rows, shoulder presses, upright rows and occasionally a wild card exercise when I fancy a change. Below are my stats, all stats are weight on the bar and for 5 reps:
Squats 60 kilos (need long rests between reps of about 5-10 seconds and don't even get the set all the time)
Deadlift 90 kilos (need to reset my grip halfway through)
Overhead press 25 kilos (can manage a couple of 6 reps)
Bench press 50 kilos (again, can manage 6 occasionally)
I read forums and hear of a lot lighter people pushing a lot more weight (for instance someone who weighs 75 kg pushing a 110 kilo squat). I want to be like them, I don't necessarily want to be bulky just strong. I have also seen first hand smaller people pushing loads more weight than me, it is frustrating. I often do calithetics, dips and pullups for a warmup as well as warming with the bar. Please help.
Height: 5'11
Standard weight: 12.5 stone
Current weight: 14 stone
Build: Lanky (long arms and legs, small body)
As you can see I've bulked up a bit from my standard weight but that is not my aim; I wanted to stay about 12/13 stone and build my strength, obviously that hasn't happened.
I do squats, deadlifts, overhead presses and bench press as my main exercises. These are complemented by shrugs, bent over rows, shoulder presses, upright rows and occasionally a wild card exercise when I fancy a change. Below are my stats, all stats are weight on the bar and for 5 reps:
Squats 60 kilos (need long rests between reps of about 5-10 seconds and don't even get the set all the time)
Deadlift 90 kilos (need to reset my grip halfway through)
Overhead press 25 kilos (can manage a couple of 6 reps)
Bench press 50 kilos (again, can manage 6 occasionally)
I read forums and hear of a lot lighter people pushing a lot more weight (for instance someone who weighs 75 kg pushing a 110 kilo squat). I want to be like them, I don't necessarily want to be bulky just strong. I have also seen first hand smaller people pushing loads more weight than me, it is frustrating. I often do calithetics, dips and pullups for a warmup as well as warming with the bar. Please help.
How old are you? Age is a pretty big factor.
But not more so than diet - eat regular meals, of things including, but not limited to fish, lean meats, vegetable, and where you haven't got time for a meal, protein shakes. Timing is important too - but there's a TON of stuff if you google it.
It also depends on how hard you are pushing yourself. If you aren't going maximum effort, then you'll not be making optimal gains. But to push your muscles and central nervous system to it's limits, you'll need to have been training hard for a few years first - your body needs to 'learn' how to use it's muscle.
However, perhaps the most important thing, is genetics. You say you have long arms and legs, so your levers are working against you. Shorter people will find it easier to put on muscle faster, and get stronger quicker. If you are genetically predisposed to be skinny, no matter how many hours you push in the gym, you'll never look like Mariusz Pudzianowski, or Arnold...
Not to say you can't look better and be stronger, just don't expect HUGE gains.
But not more so than diet - eat regular meals, of things including, but not limited to fish, lean meats, vegetable, and where you haven't got time for a meal, protein shakes. Timing is important too - but there's a TON of stuff if you google it.
It also depends on how hard you are pushing yourself. If you aren't going maximum effort, then you'll not be making optimal gains. But to push your muscles and central nervous system to it's limits, you'll need to have been training hard for a few years first - your body needs to 'learn' how to use it's muscle.
However, perhaps the most important thing, is genetics. You say you have long arms and legs, so your levers are working against you. Shorter people will find it easier to put on muscle faster, and get stronger quicker. If you are genetically predisposed to be skinny, no matter how many hours you push in the gym, you'll never look like Mariusz Pudzianowski, or Arnold...
Not to say you can't look better and be stronger, just don't expect HUGE gains.
And as I mentioned, if you are genetically predisposed to being skinny, you'll not make huge gains.
Cruise online and find a comprehensive weights programme, write it down and record all your weights, every session. Record it, and STICK TO IT. Every 6-8 weeks, switch up your programme to a new one, to ensure the body doesn't plateau, and you'll continue to make gains in strength and size.
Again, if your mum and dad are skinny, chances are you will be too. It won't stop you becoming stronger, but don't plan on competing in any World's Strongest Man comps any time soon...
Cruise online and find a comprehensive weights programme, write it down and record all your weights, every session. Record it, and STICK TO IT. Every 6-8 weeks, switch up your programme to a new one, to ensure the body doesn't plateau, and you'll continue to make gains in strength and size.
Again, if your mum and dad are skinny, chances are you will be too. It won't stop you becoming stronger, but don't plan on competing in any World's Strongest Man comps any time soon...
Oh, and 'bulking up to put on muscle' is BS. Fat cannot be 'turned into muscle'. Anyone who claims it can, probably needs to do a bit more research...
It's an urban legend that stems (I think) from what eventually boils down to common sense and basic maths.
If you require 2,000 calories / day to maintain your bodyweight, and you start pounding the gym, it's obvious you'll need more energy to maintain your bodyweight. Say, you do an extra 500 calories of 'work' down at the gym, so your daily calorie expenditure is 2,500. But this is to MAINTAIN your size and strength.
So, as long as you eat enough protein throughout the course of the day (about 1 gram for every POUND in bodyweight), at regular intervals, you'll gain size and strength. The reality is, though, you can't say precisely how much energy you burn day-to-day. Which means to ensure your body has enough energy to actually build muscle on top of it's 2,500 calorie day, you need to eat more. So, for arguments sake, your body needs an extra 500 calories to repair and build muscle. So, now you need to consume 3,000 calories per day.
Again, it is impossible to get a solid number, so it's easier to slightly over-eat, to ensure your body has enough energy to build the muscle you've worked so hard in the gym, to get.
It's an urban legend that stems (I think) from what eventually boils down to common sense and basic maths.
If you require 2,000 calories / day to maintain your bodyweight, and you start pounding the gym, it's obvious you'll need more energy to maintain your bodyweight. Say, you do an extra 500 calories of 'work' down at the gym, so your daily calorie expenditure is 2,500. But this is to MAINTAIN your size and strength.
So, as long as you eat enough protein throughout the course of the day (about 1 gram for every POUND in bodyweight), at regular intervals, you'll gain size and strength. The reality is, though, you can't say precisely how much energy you burn day-to-day. Which means to ensure your body has enough energy to actually build muscle on top of it's 2,500 calorie day, you need to eat more. So, for arguments sake, your body needs an extra 500 calories to repair and build muscle. So, now you need to consume 3,000 calories per day.
Again, it is impossible to get a solid number, so it's easier to slightly over-eat, to ensure your body has enough energy to build the muscle you've worked so hard in the gym, to get.
Right, not sure what's going on here, Chaz9950 you are ranting and raving about nothing in particular, please stick to answering my questions.
Animal-I train 5 days a week; two days cardio three days weights.
Monday
Squats
leg press
Shrugs
Back exercise of some sort
Wednesday
Deadlifts
Overhead press
Friday
Bench press
Bent over row
Upright row
Shoulder press
Leg press
Cardio
10 minutes cross trainer (doesn't sound like much but am nackered by the end of it)
10 minutes rower (same effect as above)
6 laps of the running track timed or 12 laps still timed but not pushing as wildly.
Also as already stated I do calithetics and dips/pullups to warmup.
Animal-I train 5 days a week; two days cardio three days weights.
Monday
Squats
leg press
Shrugs
Back exercise of some sort
Wednesday
Deadlifts
Overhead press
Friday
Bench press
Bent over row
Upright row
Shoulder press
Leg press
Cardio
10 minutes cross trainer (doesn't sound like much but am nackered by the end of it)
10 minutes rower (same effect as above)
6 laps of the running track timed or 12 laps still timed but not pushing as wildly.
Also as already stated I do calithetics and dips/pullups to warmup.
Try not doing any cardio. If you're skinny, you've got a naturally high metabolism so you need to save anything to give you energy to push harder. I would also consider keeping your warm ups simple ie leave the dips and pulls ups to the end to hit your muscles for anything remaining. Dips and pull ups hit the triceps and core which you need to use when you do the compound movements eg bench press.
Chaz speaks a lot of sense and it's worthwhile taking on board what he says - he might be rambling to you but you need to understand how it all fits together which will help you understand your body and develop yourself in the way that you want to.
BTW Are you just doing 1x5 reps? The usual routine is 3x6 but many do notice improvements doing 5x5.
I am also confused as to why your weight is relevant and why you want to keep it low.
Chaz speaks a lot of sense and it's worthwhile taking on board what he says - he might be rambling to you but you need to understand how it all fits together which will help you understand your body and develop yourself in the way that you want to.
BTW Are you just doing 1x5 reps? The usual routine is 3x6 but many do notice improvements doing 5x5.
I am also confused as to why your weight is relevant and why you want to keep it low.
Edited by Hoofy on Thursday 10th May 22:02
The trouble is what Chaz9050 is saying is common knowledge that I don't need to be repeated over and over again as it's irritating.
I normally do 5 sets. Dropping cardio is not an option, I aim to be generally fit. The reason I don't want my body weight to go up much is so that I can achieve bodyweight in the main three exercises more easily. I want a good strength to weight ratio.
[quote]
It looks as if you are just doing three body parts? Focusing on push , pull and legs. I'm not sure why you would be doing leg press twice though? And how do you manage to do running the day after squats? Your legs need to rest to grow surely?
[/quote]
No; you are supposed to focus on the main compound movements if you are training for strength. The reason to do leg press twice is just the same reason to do anything twice-to get better at it (i.e. stronger). I forgot to add I do my cardio on Mondays and Thursdays.
I normally do 5 sets. Dropping cardio is not an option, I aim to be generally fit. The reason I don't want my body weight to go up much is so that I can achieve bodyweight in the main three exercises more easily. I want a good strength to weight ratio.
[quote]
It looks as if you are just doing three body parts? Focusing on push , pull and legs. I'm not sure why you would be doing leg press twice though? And how do you manage to do running the day after squats? Your legs need to rest to grow surely?
[/quote]
No; you are supposed to focus on the main compound movements if you are training for strength. The reason to do leg press twice is just the same reason to do anything twice-to get better at it (i.e. stronger). I forgot to add I do my cardio on Mondays and Thursdays.
Edited by HarrySmith on Thursday 10th May 22:06
Yeah it's obvious but it's always best to make sure you have the foundations sorted before you get the more advanced stuff , my point though is that if you are doing push, pull and legs then surely mixing leg excersises in with back is going to be a hindrance? And I know it sounds stupid but ignore what others are doing , you aren't them. It's about you.
jd1994 said:
Sorry didn't see your comment , Im not sure doing cardio is helping you at 14 stone mate, maybe reign the diet in a bit ?
Cardio is to improve my cardio not my weight. Are you just trolling me with all these bizarre comments?BenM77 said:
Sounds like you know all there is to know mate 
Again, not sure if serious. I don't claim to know a lot only what is commonly spouted on the internet/common knowledge.Edited by HarrySmith on Thursday 10th May 22:14
Monday - Squat 5x5. Go home. Eat.
Wednesday - Deadlift 5x5, do some pull-ups. Go home. Eat.
Friday - Bench 5x5, do 3x12 clean and jerk concentrating on perfect form. Go home, Eat.
Saturday - rest and get stronger.
Repeat.
As for your cardiovascular fitness: if you're hitting these exercises as hard as you can then your heart and lungs should be getting a good enough workout. Remember, you cannot apply 100% focus towards two goals.
Wednesday - Deadlift 5x5, do some pull-ups. Go home. Eat.
Friday - Bench 5x5, do 3x12 clean and jerk concentrating on perfect form. Go home, Eat.
Saturday - rest and get stronger.
Repeat.
As for your cardiovascular fitness: if you're hitting these exercises as hard as you can then your heart and lungs should be getting a good enough workout. Remember, you cannot apply 100% focus towards two goals.
You are obviously going perfectly well with what you are doing :/ that's why all of our advice is wrong. Just lift heavy with good form , eat properly and rest and you will get stronger. It's up to you to figure out which one of those three things you arent doing properly but you will be if you aren't getting anywhere.
The only advice you have given me so far is to not listen to your advice since you don't seem to know phuck all
Animal said:
Monday - Squat 5x5. Go home. Eat.
Wednesday - Deadlift 5x5, do some pull-ups. Go home. Eat.
Friday - Bench 5x5, do 3x12 clean and jerk concentrating on perfect form. Go home, Eat.
Saturday - rest and get stronger.
Repeat.
As for your cardiovascular fitness: if you're hitting these exercises as hard as you can then your heart and lungs should be getting a good enough workout. Remember, you cannot apply 100% focus towards two goals.
I want to leave the clean and jerk alone until I get stronger with the basic compounds. As for eating I do eat a cottage cheese after every workout as well as what I would normally eat (lunch, fruit and veg, dinner).Wednesday - Deadlift 5x5, do some pull-ups. Go home. Eat.
Friday - Bench 5x5, do 3x12 clean and jerk concentrating on perfect form. Go home, Eat.
Saturday - rest and get stronger.
Repeat.
As for your cardiovascular fitness: if you're hitting these exercises as hard as you can then your heart and lungs should be getting a good enough workout. Remember, you cannot apply 100% focus towards two goals.
Edited by HarrySmith on Thursday 10th May 22:19
Edited by HarrySmith on Thursday 10th May 22:19
Of all the different places to post on PH this is one of the most genuine and most likely to get you decent advice and you're coming across as a bit of a chump.
Truth is, I don't know why you at 14 stone can't deadlift more than 90kg, but I'm willing to try and help - as are others, but if you already know it all why bother asking? What are you actually trying to achieve?
Truth is, I don't know why you at 14 stone can't deadlift more than 90kg, but I'm willing to try and help - as are others, but if you already know it all why bother asking? What are you actually trying to achieve?
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