The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
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    Do I just need more protein?

    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?

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  3. #2
    Tearing **** Up FortifiedIron's Avatar
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    Well it would be nice if we knew alittle bit more.. like what your routine is like.

    Kc

  4. #3
    Senior Member khari's Avatar
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    Agreed, we need your routine/diet. Also, are you looking to compete in a specific weightclass, or even compete at all?

  5. #4
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    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.
    Goals for the new year
    Bench - 250
    Squat - 325
    DL - 300
    Plus: lower bf% and a better looking me! =)

    currents:
    Bench - 185
    Squat - 250
    DL - 200

  6. #5
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    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.

  7. #6
    Tearing **** Up FortifiedIron's Avatar
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    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

  8. #7
    Banned ROMANMAN's Avatar
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    Powerlifting routines dont have alote of sets theyre pretty low volume, are you eating enough?

  9. #8
    keeping it real russ's Avatar
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    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

  10. #9
    Cock-Diesel Bound Optimum08's Avatar
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    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..
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  11. #10
    Former Fatass Unreal's Avatar
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    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".
    Nick V

  12. #11
    As I Am Paul Stagg's Avatar
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    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.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  13. #12
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    if you not gaining size then ure not eating enough its that simple increase ure calorie intake
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  14. #13
    Senior Member thajeepster's Avatar
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    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.

  15. #14
    Senior Member hemants's Avatar
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    200 lbs bench seems respectable for 155 lbs. To go up you probably need to gain weight.
    If the only thing you are holding is a hammer, everything looks like a nail.

  16. #15
    Senior Member Anthony's Avatar
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    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.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  17. #16
    Banned spencerjrus's Avatar
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    I think increasing overall cals will be more benficial for you than just trying to get more protein.

  18. #17
    260(-62) from 193 from 275
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    Quote Originally Posted by Mission
    Do I just need more protein?
    More food in general.

  19. #18
    Senior Member Sensei's Avatar
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    Quote Originally Posted by Mission
    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...

  20. #19
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    Erm, they're pretty incredible bench and squats for a 155lbs body weight.

  21. #20
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    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?
    Last edited by Mission; 12-13-2005 at 07:25 PM.

  22. #21
    Senior Member deeder's Avatar
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    Quote Originally Posted by Mission
    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....
    Full Powerlifting
    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)

  23. #22
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    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

  24. #23
    Senior Member deeder's Avatar
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    Quote Originally Posted by Mission
    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?
    Last edited by deeder; 12-13-2005 at 08:04 PM.
    Full Powerlifting
    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)

  25. #24
    Former Fatass Unreal's Avatar
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    WBB1, and eat more, alot more. Start with BWx20 (3100+) and go up from there if gains aren't good enough.
    Nick V

  26. #25
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    Quote Originally Posted by deeder
    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
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

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