Rethinking Everything.

Training Beginners
1

After struggling with a 5x5 program for another month (since the last time I posted), I haven’t made much progress. My nutrition is definitely better, but I’m still not sure which of the two is the reason I am not progressing much. It’s probably time to rethink my program and nutrition.

I am still ~111 pounds, and I’m eating roughly 2400 calories daily. (I wont’ go into the details here, but it’s mostly milk, whole food, and some junk food. As a 111 pound person, eating a lot is a challenge.)

Performing a heavy squat squat consistently in a gym (I’m a university with a gym with no squat rack) without a squat rack is impossible, so I had to use front squats when I needed to. When performing front squats, regardless of the weight, I can’t get past the third or fourth repetition.

If anything at all, my squat weight has increased very little (I can squat 5x5xbody weight) and my bench press has also improved, but lifting only a few pounds heavier over the course of one month seems pretty terrible to me.

My program is as follows:

5x5 squat/front squat
5x5 military press
5x5 bench press
1x5 deadlift

But is usually looks much different, and for some of these sets, the weight (regardless of how light or heavy, to an extent) doesn’t affect the lift, and I can only perform 3-4 repetitions before giving out.

I have a two/three week break coming up, and I might be able to train with some friends at a gym (which also will have a squat rack).

I think after struggling and failing with one program for a month/two, it’s reasonable to find a new program, or just make changes to my current one.

Any suggestions?

Right now, I’m thinking of just increasing the volume, while trying to follow some type of linear progression for a few weeks. Is this possible?

2

Do starting strength, seriously. Start with an empty bar or a body bar if you have to, but make sure that a. you start with a weight that you can hit for 3x5, and b. you add weight to the bar every workout. I’m helping a guy who weighs 140lbs get into lifting, and in the past 7 weeks, he’s taken his squat from a ten lb body bar to 85lbs.

If you can do body weight squats right now for 3x5, then do goblet squats with 5 lbs for 3x5. The trick is to push yourself past your limits a little bit each workout, so that over a few weeks, you build up some actual strength.
Also, if you’re really having problems with the squat, you may want to do some mobility work.

3

I’ve been looking at Rippetoe’s Starting Strength, and it looks like (to the best of what I can judge) that I’m performing the squat itself right, but the front squat is a problem.

So, with the Starting Strength program, just go 3x5 and add some weight each session?

4

[quote]Thesecretaznman wrote:
I’ve been looking at Rippetoe’s Starting Strength, and it looks like (to the best of what I can judge) that I’m performing the squat itself right, but the front squat is a problem.

So, with the Starting Strength program, just go 3x5 and add some weight each session?[/quote]

Yeah. N’ cut out the front squats, they are totally unneccassary.(sorry spelling). Do back squat 3 times a week.

Throw some chinups/pullups in there also. Body weight exercises are easier for lighter dudes so you might as well use being a twig to your advantage.

and 2400 calories doesn’t sound like much. That’s about my maintenence and I weigh 165-170. How tall are you? How old are you?

5

[quote]thejonsdj wrote:
Thesecretaznman wrote:
I’ve been looking at Rippetoe’s Starting Strength, and it looks like (to the best of what I can judge) that I’m performing the squat itself right, but the front squat is a problem.

So, with the Starting Strength program, just go 3x5 and add some weight each session?

Yeah. N’ cut out the front squats, they are totally unneccassary.(sorry spelling). Do back squat 3 times a week.

Throw some chinups/pullups in there also. Body weight exercises are easier for lighter dudes so you might as well use being a twig to your advantage.

and 2400 calories doesn’t sound like much. That’s about my maintenence and I weigh 165-170. How tall are you? How old are you?[/quote]

Next time, read the post before you give advice. He weighs 110 lbs. He’s getting around 20kcal/lb. More than enough.

I think I remember the last thread you had going. Honestly, it sounds to me like you’re, and don’t be offended by it, just pussying out. If you can put 100 lbs on and do 3 reps, there is no reason you can’t do 70-80 for 5. Saying that you can’t get past X reps regardless of weight is a mental thing.

6

[quote]Jeffe wrote:
thejonsdj wrote:
Thesecretaznman wrote:

I think I remember the last thread you had going. Honestly, it sounds to me like you’re, and don’t be offended by it, just pussying out. If you can put 100 lbs on and do 3 reps, there is no reason you can’t do 70-80 for 5. Saying that you can’t get past X reps regardless of weight is a mental thing. [/quote]

x2

You’d be surprised how much weight you are actually able to do if you don’t listen to your head. That was/still is my problem to some extent, when I get lifting heavy my mind always tries to tell me to stop because its hard, but I have to just push.

7

It really sucks to do squats without a squat rack, I’ve been there. Not only do you have to clean the weight, but you’re always afraid of dropping the bar so you never go to failure.

I say concentrate on your deadlift instead, do some 5x5 heavy deads and just use the clean/front squat in a supporting role. Deads WILL put weight on you, no doubt at all.

-Sab

8

Get your form down pat and perfect. Thats the first thing to solving a mental state.
Secondly, once you are confident that you can do a squat whilst your eyes are shut, get a spotter to load the weight for you whilst you aren’t looking. You shouldn’t ever know what weight you are doing at any one time, just feel the bar.
A mystery weight session like that smashed my mental barriers and I set PRs the next 4 weeks.

Just remember, my form was almost perfect, so practice that first, with a broomstick every morning or night; and I had a good friend that I trusted was as good as me, and that I trusted wouldn’t be a dick or stupid.

9

[quote]Sabastian525 wrote:
It really sucks to do squats without a squat rack, I’ve been there. Not only do you have to clean the weight, but you’re always afraid of dropping the bar so you never go to failure.

I say concentrate on your deadlift instead, do some 5x5 heavy deads and just use the clean/front squat in a supporting role. Deads WILL put weight on you, no doubt at all.

-Sab[/quote]

I agree,

If you are going to do rippetoes, you can always swap for 3x5 deadlifts and 1x(5+) squats.
Although, I don’t know the impact that it will have by doing this, so if Otep or anyone else has any insight into this, it would be appreciated?

10

[quote]Thesecretaznman wrote:
I am still ~111 pounds, and I’m eating roughly 2400 calories daily. (I wont’ go into the details here, but it’s mostly milk, whole food, and some junk food. As a 111 pound person, eating a lot is a challenge.)

[/quote]

I think that’s your answer right there

11

[quote]chimera182 wrote:
Thesecretaznman wrote:
I am still ~111 pounds, and I’m eating roughly 2400 calories daily. (I wont’ go into the details here, but it’s mostly milk, whole food, and some junk food. As a 111 pound person, eating a lot is a challenge.)

I think that’s your answer right there[/quote]

x2.

You probably need to eat more.

The thing is this: You eat at a certain level, and if it’s enough, you’ll put on mass. If you’re working out, it’ll be muscle, and if you’re just jerking off, it’ll be fat. But either way, if you’re eating enough, the weight should increase.

Which it isn’t.

Which means you should eat more if you intend to gain mass.

Now, as far as doing front squats goes, there shouldn’t be that big of a deal. You’ll be using less weight, but squats are squats. I’m assuming you’re not powercleaning the weight first, but instead picking it up from a bench press station or something. That sucks. I’ve been there. no way around it except get to a better gym, which isn’t possible for you. Life sucks, get a T.A.R.P.

Do five reps in the squat. I’m not seeing how this is a big deal. If you can’t get five with 100, get five with 90. Slowly increase your 5RM, as was said above. Get the reps in. Progress.

The point that should be reiterated is that maybe 2500kcal isn’t enough for you. yeah, you’re small, and it should be enough for you, but it isn’t, because if it was you’d be 120 by now. So you need more. Either that, or it isn’t a consistent 2500kcal, and you’ll get 2500kcal on some days and on other days you’ll forget a meal or be too stuffed or too busy or something. Or you just calculated wrong. The point is, you’re not eating enough to grow, because if you were, the weight would be going up. So you need to eat more.

There’s a ton of tips to help you do that. For starters, plan your meals. There’s a sticky about bulking that should tell you the rest.

Good luck.

12

[quote]Otep wrote:

The point that should be reiterated is that maybe 2500kcal isn’t enough for you. yeah, you’re small, and it [i]should[/] be enough for you, but it isn’t, because if it was you’d be 120 by now. So you need more. Either that, or it isn’t a consistent 2500kcal, and you’ll get 2500kcal on some days and on other days you’ll forget a meal or be too stuffed or too busy or something. Or you just calculated wrong. The point is, you’re not eating enough to grow, because if you were, the weight would be going up. So you need to eat more.

There’s a ton of tips to help you do that. For starters, plan your meals. There’s a sticky about bulking that should tell you the rest.

Good luck.[/quote]

QFT, if you’re really having trouble eating more, squats and milk. Also adding oats and natural pb are great for more calories

13

Are you a guy or a girl? How tall are you? Only 111lbs? How old are you?

Getting bigger and stronger means eating enough and training hard and consistently for a long period of time.