What should I do if my arms aren't getting sore in starting strength and I am having an extremely hard time getting my bench weight up when I am cruising ahead for squat?
I think if arms are such a high priority, you should find a different training plan.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Soreness isn't an indicator that you trained hard.
Gain some weight and go heavier on your lat and tricep work and your bench should go up.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
ive been doing starting strength for 3 weeks now and my arms never got "sore" but i have noticed my lifts are getting bigger. The overhead press, bench press, chinups, and dips work the arms really good along with other major muscle groups. just because your not sore doesnt mean that your not improving.
short term goal: 200
Long term goal: Lean 225
I have been at this for 4 weeks and my arms are never sore. My legs, hips, ass, and shoulders get sore but not my arms. My bi's and tri's are rock hard though This must really work then.
I am starting to hit the wall with some of my lifts - Military press, and bench - so I will back those down a few weeks and start over. It's really hard to add 5 lbs each time. Seems like too much weight to add. Where are the 1.25 plates???
I thought Rippetoe said to add 2.5% each time? Surely if I am pressing 60 and to add 5 lbs the next lift is way too much weight (8.5%). Don't really see how a beginner can go from 60 to 95 in 4 weeks. I certainly can't and I eat plenty (gaining fat) as well as get my protein and sleep a bunch.
Last edited by kjd2121; 11-11-2008 at 11:50 AM.
Ok regardless of whether you should feel sore or not, I am still struggling to increase my weight. How can I fix this?
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
if your bench isn't going up, make sure you aren't overtraining. If you think you are, just take a week off and then get back in there.
just don't worry about your bench.
22 - 5'11'' - 190 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
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