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lifting weights...

O

Omegachi

Diamond Member
i am about 185 lbs, and i am having problems with 135lb bench yesterday (after doing 185 on decline bench).... it was pretty embarrassing, felt like everyone in the gym was watching me struggle with my 135 while my spotter was doing all the lifting for me....

i've been lifting 3 times a week every week for about two months now, and for some reason i am not gaining much muscle strength. I don't use any supplements or anything, just trying to go all natural. any recommandation on how i could get strength faster and push more weights?

k, heres my workout schedule

monday:
shoulders + back
reps of 10, at least 3 reps

wednesday:
chest
reps of 10, at least 3 reps

Friday:
bi + tri
reps of 10, at least 3 reps


and everyday after i workout i would do abs and then run at least a mile on the track....
strange how this workout plan is not working...
 
Training:

Workout lower body day 1. Workout upper body day 2.

Workout about 30 minutes. do about 10 reps at a weight where you struggle to make the last one. I mean really struggle.




Recovery:

Do not workout day 3.

Get 8+ hours of sleep a night.

Overtraining reduces gains.


Diet:

Whey Protein, Wild Salmon, chicken, nuts, whole grain, fruits, vegetables.

Without the supplies your body builds nothing.


Time: Repeat for several months.
 
Originally posted by: Legend
Training:

Workout lower body day 1. Workout upper body day 2.

Workout about 30 minutes. do about 10 reps at a weight where you struggle to make the last one. I mean really struggle.




Recovery:

Do not workout day 3.

Get 8+ hours of sleep a night.

Overtraining reduces gains.


Diet:

Whey Protein, Wild Salmon, chicken, nuts, whole grain, fruits, vegetables.

Without the supplies your body builds nothing.
Click to expand...

 
When i started i had the spotter lift the weight up and i just brought it down as slow as possible. Also use dumbells as much as possible they work more muscles.
 
Originally posted by: Omegachi
i am about 185 lbs, and i am having problems with 135lb bench yesterday (after doing 185 on decline bench).... it was pretty embarrassing, felt like everyone in the gym was watching me struggle with my 135 while my spotter was doing all the lifting for me....

i've been lifting 3 times a week every week for about two months now, and for some reason i am not gaining much muscle strength. I don't use any supplements or anything, just trying to go all natural. any recommandation on how i could get strength faster and push more weights?
Click to expand...

Picture... 185 what height? what body fat? if you are 185 and 5-10 to 6'2 and have low fat i would imagine you could push 185 easily
 
If you wanna see your bench go up, try this.

Use dumbells instead of the barbell. Start off light until your comfortable with the form and move up in weight. You'll start to see better gains. You work more stabalizing muscles with dumbells, this helped me a lot. How are you workouts anyway?? How many sets/reps, what excercises?

Here's my chest day, incase it helps:

Incline Dumbell Press: 4 sets; 12, 10, 8, 6 (increase weight every set)
Flat Dumbell Press: Same
Flyes: 3 sets; 10, 8, 8
Dips: 3 sets of 15

Try this, and see if you get gains. Also, work your shoulders and triceps, they help alot with bench.

You also wanna make sure you eat and sleep right. Lots of protein, and lean meats.
 
Originally posted by: dxkj
Originally posted by: Omegachi
i am about 185 lbs, and i am having problems with 135lb bench yesterday (after doing 185 on decline bench).... it was pretty embarrassing, felt like everyone in the gym was watching me struggle with my 135 while my spotter was doing all the lifting for me....

i've been lifting 3 times a week every week for about two months now, and for some reason i am not gaining much muscle strength. I don't use any supplements or anything, just trying to go all natural. any recommandation on how i could get strength faster and push more weights?
Click to expand...

Picture... 185 what height? what body fat? if you are 185 and 5-10 to 6'2 and have low fat i would imagine you could push 185 easily
Click to expand...


i am about 5'11... and i think my body fat is average... i SHOULD be able to push 185....
 
Originally posted by: dbot
Also, work your shoulders and triceps, they help alot with bench.
Click to expand...
don't forget your back and your abs.
no core strength=no strength at all.
 
do you guys recommand me taking protein or creatine? i am trying to lose weight and get cut, not really trying to get buff.... thats why i am going all natural.
 
Originally posted by: Omegachi
i am about 185 lbs, and i am having problems with 135lb bench yesterday (after doing 185 on decline bench).... it was pretty embarrassing, felt like everyone in the gym was watching me struggle with my 135 while my spotter was doing all the lifting for me....

i've been lifting 3 times a week every week for about two months now, and for some reason i am not gaining much muscle strength. I don't use any supplements or anything, just trying to go all natural. any recommandation on how i could get strength faster and push more weights?

k, heres my workout schedule

monday:
shoulders + back
reps of 10, at least 3 reps

wednesday:
chest
reps of 10, at least 3 reps

Friday:
bi + tri
reps of 10, at least 3 reps


and everyday after i workout i would do abs and then run at least a mile on the track....
strange how this workout plan is not working...
Click to expand...

Keep at it.

At 145 lbs, I went from benching 100 lbs to 225 lbs in about 4 - 5 months.
 
Originally posted by: Omegachi
Originally posted by: dxkj
Originally posted by: Omegachi
i am about 185 lbs, and i am having problems with 135lb bench yesterday (after doing 185 on decline bench).... it was pretty embarrassing, felt like everyone in the gym was watching me struggle with my 135 while my spotter was doing all the lifting for me....

i've been lifting 3 times a week every week for about two months now, and for some reason i am not gaining much muscle strength. I don't use any supplements or anything, just trying to go all natural. any recommandation on how i could get strength faster and push more weights?
Click to expand...

Picture... 185 what height? what body fat? if you are 185 and 5-10 to 6'2 and have low fat i would imagine you could push 185 easily
Click to expand...


i am about 5'11... and i think my body fat is average... i SHOULD be able to push 185....
Click to expand...

Hrm, not sure bud. When i was 190 and 6'2 I was a little on the skinny side and started at 170 first time I ever benched, and was pushing 215 after 2.5 months


I would try doing the bench while you are fresh, do a few warm ups with the bar and with a spotter see your max... then setup a workout from that, starting at 60% of your max with 10 or 15 reps (whatever you find yourself at) and increase weight each session and keep the reps constant... after a few months your max should jump a fair bit (especially since you are starting out, beginners gain)


 
i saw results with creatine within a week.
but...you have to be really careful not to injure your muscles and tendons etc.
 
It's all in your diet. You need to get plenty of protein. I eat ~200g of protein a day and I weigh 170. You need to get protein in before you workout (an hour before) and right after for maximum growth. You don't need creatine, but it definitely helps. If you go on creatine, be ready to drink 1 gallon of water a day, minimum...with 2 gallons recommended.
 
Originally posted by: Omegachi
do you guys recommand me taking protein or creatine? i am trying to lose weight and get cut, not really trying to get buff.... thats why i am going all natural.
Click to expand...

Take protein, you wont gain weight from that, cut out sweets and junk foods to make up for the added protein calories..... protein powder is fairly natural 🙂


if you are wanting to get cut then do higher reps and lower weight, dont wory about your max if you are going for look, unless you want your chest to get bigger before you cut
 
why? because you only do each exercise ONCE a week..

try benching 3 times a week... hell do each exercise 3 times a week just doing them once a week is definitely not enough... to think you went at it for 2 months thinking u were real dedicated.
 
do you guys recommand me taking protein or creatine? i am trying to lose weight and get cut, not really trying to get buff.... thats why i am going all natural.
Click to expand...

Whey protein is about as unnatural as half the stuff in the grocery store.

I just started taking creatine, and I'm not gaining fat. I haven't noticed a difference but supposedely I'm in the load phase.

To get cut, you're going to have to lose fat and then gain muscle. You can do both at the same time, but it's easier to do it in the order I listed.

I just finished my fat loss phase about 2 weeks ago. I was 135 lbs and I'm 5' 9" when I finished. I'm weight training now and I'm already just over 140 (wonder if this is creatine because I haven't gained that much).
 
Originally posted by: thechinesehero
why? because you only do each exercise ONCE a week..

try benching 3 times a week... hell do each exercise 3 times a week just doing them once a week is definitely not enough... to think you went at it for 2 months thinking u were real dedicated.
Click to expand...

No, you dont want to bench 3 times a week. You dont give your muscles time to rest. If you work your chest really intense, you dont need more than twice a week. I only work my chest once.
 
Originally posted by: thechinesehero
why? because you only do each exercise ONCE a week..

try benching 3 times a week... hell do each exercise 3 times a week just doing them once a week is definitely not enough... to think you went at it for 2 months thinking u were real dedicated.
Click to expand...

i don't think you are suppose to do everything everyday...
 
Originally posted by: Legend
I just finished my fat loss phase about 2 weeks ago. I was 135 lbs and I'm 5' 9" when I finished. I'm weight training now and I'm already just over 140 (wonder if this is creatine because I haven't gained that much).
Click to expand...

by the sounds of it, you don't need to lose "fat."
i weigh more than you.
:Q
 
Originally posted by: Omegachi
Originally posted by: thechinesehero
why? because you only do each exercise ONCE a week..

try benching 3 times a week... hell do each exercise 3 times a week just doing them once a week is definitely not enough... to think you went at it for 2 months thinking u were real dedicated.
Click to expand...

i don't think you are suppose to do everything everyday...
Click to expand...

Unless you are a professional (and don't take this lightly, I mean REAL professional)... then you do not want to work the same muscles in the same week. You need to concentrate your different groups on different days.

Typical 3 day split:
Back and Biceps (forearms and misc)
Chest and Triceps (shoulders and misc)
Legs (stomach and misc)
 
Originally posted by: dbot
Originally posted by: thechinesehero
why? because you only do each exercise ONCE a week..

try benching 3 times a week... hell do each exercise 3 times a week just doing them once a week is definitely not enough... to think you went at it for 2 months thinking u were real dedicated.
Click to expand...

No, you dont want to bench 3 times a week. You dont give your muscles time to rest. If you work your chest really intense, you dont need more than twice a week. I only work my chest once.
Click to expand...

Different people have different body types some people heal faster and can lift more than 2 times a week no problem. You need to find what works for you. Listen to your body.
 
My suggestion:

Quit running, walk if you want, but quit running. Building mass is going to be difficult if you continue to run.

Running burns huge amounts of energy, and if you dont have the proper diet your body starts to use muscle for fuel.

You dont see fat runners, and you dont see bulked up runners.

Of course this is just an opinion.
 
by the sounds of it, you don't need to lose "fat."
i weigh more than you.
Click to expand...

My 6-pack was just beginning to show when I quit fat loss. I'd say I'm 5% body fat.

But that was the whole purpose of the fat loss was to get at that fat percentage to start weight training. So of course my minimum was quite low.
 
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