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Mission
12-11-2005, 02:26 PM
I've been training for 3 years and I am weak as hell. It's incredibly frusterating. My squat is a pathetic 280 lbs and my bench is an even more pathetic 200 lbs. I feel very discouraged with weight lifting... Do I just need more protein or is my body just not meant for powerlifting?

I weigh 155 lbs and get roughly 155 grams of protein per day. Do I just need more?

FortifiedIron
12-11-2005, 03:03 PM
Well it would be nice if we knew alittle bit more.. like what your routine is like.

Kc

khari
12-11-2005, 03:11 PM
Agreed, we need your routine/diet. Also, are you looking to compete in a specific weightclass, or even compete at all?

PBX4Sho
12-11-2005, 03:13 PM
depending on what was said above, a little more protein MAY help, don't quote me, it all depends on the first 2 as well.

Mission
12-11-2005, 03:14 PM
No competing, just because I would like to put up good weight for my own satisfaction.

My routine is a powerlifting one. Low reps, a lot of sets, etc. My routine is not the problem, I'll tell you that much. I just don't know if I should give up lifting or just increase my protein.

FortifiedIron
12-11-2005, 03:29 PM
Trust me.. id like to see your routine because I cant help you if I dont know what you do.

Also know your diet better would help a ton too.


Kc

ROMANMAN
12-11-2005, 04:01 PM
Powerlifting routines dont have alote of sets theyre pretty low volume, are you eating enough?

russ
12-11-2005, 06:11 PM
you need more calories and carbs and fats and proteins all together man, how old and tall are you?

diet is the soul reason to a lacking progress

Optimum08
12-11-2005, 06:42 PM
give us your diet and routine then we can help you out...just saying your "routine isn't the problem" doesn't tell us anything and since your so frustrated and not making gains anything could be the culprit..

Unreal
12-11-2005, 06:44 PM
If your not gaining, your diet sucks, your routine sucks, or both. Eat more protein, eat more fat, eat more carbs.

Post your diet, including cals/macros, and weekly routine if you want any serious help. Otherwise all your going to get is "eat more" and "lift harder".

Paul Stagg
12-11-2005, 06:51 PM
How do you know it's not your routine?

I think training is going to be the biggest factor in gaining strength.

Post your routine in the training forum, and your diet info here.

HILL
12-12-2005, 03:36 AM
if you not gaining size then ure not eating enough its that simple increase ure calorie intake

thajeepster
12-12-2005, 04:40 AM
I had the same problem until i found out about overtraining. I was in the gym 1.5 hrs a day 5 days a week. For instance on a chest tri day i'd do 4 sets of 5-6 exercises for chest then another 5-6 for tris... The whole time i was undereating as well. I wasted 2 years of lifting on programs that i pulled out of fitness mags like flex and md. Not a good idea.

Use compounds lifts, keep sets low, intensity high, and youll get up there. And make sure your diet is good. Rest is also important.

I recently went from a max of 165 on bench to 235, and im only 160 lbs. And its still going up week to week. Check out t-nation and search under chad waterbury for some great routines.

hemants
12-12-2005, 10:46 AM
200 lbs bench seems respectable for 155 lbs. To go up you probably need to gain weight.

Anthony
12-12-2005, 10:58 AM
Increase your protein and see what happens - it's not a difficult change to make. But I'd guess it's not the issue anyway.

spencerjrus
12-12-2005, 01:02 PM
I think increasing overall cals will be more benficial for you than just trying to get more protein.

Holto
12-12-2005, 03:07 PM
Do I just need more protein?

More food in general.

Sensei
12-12-2005, 03:17 PM
My routine is a powerlifting one. Low reps, a lot of sets, etc. My routine is not the problem, I'll tell you that much.I'm not convinced and apparently neither is anyone else...why are you?


I just don't know if I should give up lifting or just increase my protein.LOL! Well, I certainly wouldn't want to be responsible for anyone quitting lifting... SOOOO, as much as I want to be the smart-ass and tell you to give it up, I guess I'll tell you to just increase your protein and then come back when that doesn't work and you want to talk training...

Davidelmo
12-13-2005, 04:35 PM
Erm, they're pretty incredible bench and squats for a 155lbs body weight.

Mission
12-13-2005, 07:25 PM
My stats are: 5'11", 155 lbs. I'm 16. With a max bench of 200 and a max squat of 280, could you guys come up with different routines based purely on increasing my strength/1rm?

deeder
12-13-2005, 07:55 PM
My stats are: 5'11", 155 lbs. I'm 16. With a max bench of 200 and a max squat of 280, could you guys come up with different routines based purely on increasing my strength/1rm?

Oh Oh! Let me do it!

Different than what?!?! YAY! I said it first!

Check out WBB1... Since I don't know what you're doing, and it sounds like you don't either....

Mission
12-13-2005, 07:57 PM
Day 1
Bench Press: 6 sets, 1-3 reps
Squats: 5 sets, 3-7 reps
DB overhead press: 2-3 sets, 3-10 reps
Tricep Pressdown or Skullcrushers: 2-3 sets, 8-10 reps
Hamstring curl: 5 sets, 8-12 reps

Day 2
Pullups: 1 set, failure (24 right now)
Weighted pullups: 2 sets, 5-9 reps
Weighted hypers: 2-3 sets, 10-15 reps
Standing calf raises supersetted with seated calf raises- 3 sets each of 8-15
Cable wrist curls- 3 sets, 15 reps

deeder
12-13-2005, 08:04 PM
Day 1
Bench Press: 6 sets, 1-3 reps
Squats: 5 sets, 3-7 reps
DB overhead press: 2-3 sets, 3-10 reps
Tricep Pressdown or Skullcrushers: 2-3 sets, 8-10 reps
Hamstring curl: 5 sets, 8-12 reps

Day 2
Pullups: 1 set, failure (24 right now)
Weighted pullups: 2 sets, 5-9 reps
Weighted hypers: 2-3 sets, 10-15 reps
Standing calf raises supersetted with seated calf raises- 3 sets each of 8-15
Cable wrist curls- 3 sets, 15 reps

Ok, training in the 1-3 rep range is NOT a good idea to increase strength. Maybe before a powerlifting comp to get used to the feeling of that heavy weight.. try more in the 6-8...

Forget the hypers... do deads.

No rows whatsoever?

Edit:
Why such a variety of sets/reps?

Unreal
12-13-2005, 08:11 PM
WBB1, and eat more, alot more. Start with BWx20 (3100+) and go up from there if gains aren't good enough.

HILL
12-14-2005, 02:56 AM
Ok, training in the 1-3 rep range is NOT a good idea to increase strength. Maybe before a powerlifting comp to get used to the feeling of that heavy weight.. try more in the 6-8...

Forget the hypers... do deads.

No rows whatsoever?

Edit:
Why such a variety of sets/reps?

really i always thought that lower reps were for strength training . 12-6 for hypertrophy below for strength. if he is trying to gain mass then yes he does need to up his reps however if he is going for strength increases the lower reps are fine or so i thought correct me if im wrong

HILL
12-14-2005, 02:58 AM
however your reps do seem a bit to varied. if your new look at wbb for a good routine

Holto
12-14-2005, 10:56 AM
You need a new routine, badly. Almost anything would be better.

FortifiedIron
12-14-2005, 11:07 AM
Ok, training in the 1-3 rep range is NOT a good idea to increase strength. Maybe before a powerlifting comp to get used to the feeling of that heavy weight.. try more in the 6-8...

Forget the hypers... do deads.

No rows whatsoever?

Edit:
Why such a variety of sets/reps?

Umm no strength is build in low rep range. Trust me I'm a strength athlete and I've also spend years studying strength.. I would be more then happy to supply plenty of information in regards to gaining strength with optimal % and rep ranges.

Kc

FortifiedIron
12-14-2005, 11:08 AM
Day 1
Bench Press: 6 sets, 1-3 reps
Squats: 5 sets, 3-7 reps
DB overhead press: 2-3 sets, 3-10 reps
Tricep Pressdown or Skullcrushers: 2-3 sets, 8-10 reps
Hamstring curl: 5 sets, 8-12 reps

Day 2
Pullups: 1 set, failure (24 right now)
Weighted pullups: 2 sets, 5-9 reps
Weighted hypers: 2-3 sets, 10-15 reps
Standing calf raises supersetted with seated calf raises- 3 sets each of 8-15
Cable wrist curls- 3 sets, 15 reps

Tha tprogram sucks.. are you just training twice a week and why not more?

If your goal is strength why dont train for strength and not a glorified hypertrophy wannabe split?

Kc

Mission
12-15-2005, 05:08 PM
Tha tprogram sucks.. are you just training twice a week and why not more?

If your goal is strength why dont train for strength and not a glorified hypertrophy wannabe split?

Kc

Of course you could say things I already know, like my workout sucks, or you could give some constructive criticism like a new workout routine.

Unreal
12-15-2005, 05:26 PM
As said above, look at the WBB routines.