[quote]Macmade wrote:
so if i eat a lot the day before my next workout, i will be able to get past my plateau? I’ve deloaded about 4 times on 3x5 and if i eat more i don’t have to move to another routine? I know food is important but can it help you THAT much?
[/quote]
Its not food the day before your workout its every day day in day out.
[quote]Macmade wrote:
but how did all of you discern that I don’t take in enough food except for XArena?? o.O[/quote]
How did everyone know right away that your diet sucks balls? Because they see threads like this all the time and it’s almost always (probably 99% of the time) because the posters diet is horrible. Its not hard to tell really. Once you’ve been around for a while it’s easy.
Eat more food OP. You’re nor going to grow unless you’re getting in enough calories no matter how much you lift or what program you are on.
EDIT: that other thread makes so much more sense now lol
Last year I started bringing my bench, squat and DL up at the same time. Bench is >200 lbs, Squat is nearing 300 and DL is mid-300s, though I admit each one started out in the neighborhood of 135 lbs so those are very beginner #'s. I ate 2,900-4,000 cals/day while doing it, gained maybe 5 lbs of fat. Did negligible cardio, the odd soccer or b-ball game.
I just kept upping the cals and it upped the gain. Kaveat: those cals were 95% clean.
Moral of the story for OP: Gotta eat.
the best gains i’ve made in my life were made when i was eating like a starved african child.
[quote]XArena wrote:
around 4000 cals bruh[/quote]
You too.
OP: Squat/Deadlift are going to always be higher than your bench unless you’re injured, or you just suck at life. Eat more.
[quote]Macmade wrote:
I am 15 years old 5’8 at 142 lbs, working out for 6 months. Went on Mark Rippetoe’s 5x5/3x5 for 4 months. Duing the past two workouts, I hit my plateau for everything, DL(185 lbs), Squat(220 lbs) and BENCH(125 LBS). Personally I am really depressed that after 4 months of Mark Rippetoe, my bench is at 125 lbs… Is this normal that my squat/bench ratio is so farcical? I am planning to move on a Heavy/Light/Medium day workout like Mad Cow because I have deloaded 4-5 times without increasing any weight. Please give me advices on how I can focus on increasing my bench asap. Your help could rescue my passion from the edge of capitulating to failure. [/quote]
Cronometer.com makes a good food logger.
Sounds like you need to work on your technique in addition to eating more. Cues that made an enormous difference for my Deadlift were dropping the hips and throwing the head back as soon as the bar leaves the floor. This is explained here: - YouTube
Also, EliteFTS has many good videos on form for all the main lifts on their channel. Dave Tate has some great ones on how to Bench Press, I think Matt Wenning has ones on the Squat, and there are plenty others.
I know how you feel, though. I was following the Practical Programming routine for many months, kept stalling at the same points and reseting, switched to other linear progression routines, still stalled in the same places, etc. It gets depressing, and I was close to giving up for good as well. You need to figure out your weak points and address them is all. For me, it helped a LOT to switch to a cyclical routine with built in deloads (low volume days, as opposed to reducing your weights and working back up). You probably dont have to switch programs to succeed, though, but utilizing scheduled deloads may not be a bad idea. Eating big is important, but you still have to fix your shitty form.
[quote]Macmade wrote:
I am 15 years old 5’8 at 142 lbs, working out for 6 months.
…
Please give me advices on how I can focus on increasing my bench asap. Your help could rescue my passion from the edge of capitulating to failure. [/quote]
First of all, you’re a 15 year old casually using words like farcical, capitulating, discern, and conundrum. You’re either a 25 year old trolling us or the Canadian school system really is as good as they say.
As was said, you’ve got to get your eating in order. You really can’t remember exactly what you ate yesterday? Doesn’t matter if it “isn’t much” or if you think you’ll be embarrassed. Writing it out will make it blindingly clear that you’ve got to pay attention to it.
Also, I’d be remiss if I didn’t suggest taking a brief break from Starting Strength to run through this basic bodyweight plan, to make sure your body really can handle the workload:
Mon., Wed., and Fri.
Squat 2x15 (No weight, keep both feet flat on the floor.)
Push-up 2x15 (On your toes, go until the chest almost touches the floor.)
Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
Burpee/squat thrust 2x15
Once that workout is easy from start to finish, jump back into your free weight program.
[quote]Chris Colucci wrote:
[quote]Macmade wrote:
I am 15 years old 5’8 at 142 lbs, working out for 6 months.
…
Please give me advices on how I can focus on increasing my bench asap. Your help could rescue my passion from the edge of capitulating to failure. [/quote]
First of all, you’re a 15 year old casually using words like farcical, capitulating, discern, and conundrum. You’re either a 25 year old trolling us or the Canadian school system really is as good as they say.
As was said, you’ve got to get your eating in order. You really can’t remember exactly what you ate yesterday? Doesn’t matter if it “isn’t much” or if you think you’ll be embarrassed. Writing it out will make it blindingly clear that you’ve got to pay attention to it.
Also, I’d be remiss if I didn’t suggest taking a brief break from Starting Strength to run through this basic bodyweight plan, to make sure your body really can handle the workload:
Mon., Wed., and Fri.
Squat 2x15 (No weight, keep both feet flat on the floor.)
Push-up 2x15 (On your toes, go until the chest almost touches the floor.)
Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
Burpee/squat thrust 2x15
Once that workout is easy from start to finish, jump back into your free weight program.
[/quote]
The OP goes to my school, and is my gym partner, and he’s 15, and he’s an enriched student, he’s just a smartass and likes sounding smart, the reason I’m replying for him is 'cause he’ll never end up replying and stuff, but, he can do well over 50 pushups, BW squats etc
LOL @ “enriched student”.
[quote]Professor X wrote:
LOL @ “enriched student”.[/quote]
it’s the level above academic (university level) no joke LOL
[quote]XArena wrote:
the reason I’m replying for him is 'cause he’ll never end up replying and stuff [/quote]
Why did “he” start this thread then?
[quote]XArena wrote:
[quote]Professor X wrote:
LOL @ “enriched student”.[/quote]
it’s the level above academic (university level) no joke LOL[/quote]
WTF does that even mean?
So he is scholastically smart as hell?
[quote]XArena wrote:
[quote]Professor X wrote:
LOL @ “enriched student”.[/quote]
it’s the level above academic (university level) no joke LOL[/quote]
Then surely he learned about the conservation of energy with all his schooling, and must be trolling us if he’s pretending he didn’t know that size and strength gains required more than adequate food intake.
[quote]gregron wrote:
Eat more food OP. You’re nor going to grow unless you’re getting in enough calories no matter how much you lift or what program you are on.
EDIT: that other thread makes so much more sense now lol[/quote]
You mean this one - bodybuilding for dummies
oh jeezz. you guys were right, for the past 4 days, i’ve intook way more protein and calories. 70 grams of protein just this morning. ANYWAYZ, i am 15 years and idk why people would say im trolling, so stop digressing. It is because im so scholastically “smart” that I thought eating was not the only deleterious factor. The actin and myosin filaments relate to muscle size but I didn’t know food exponents the somatic nervous system that much. Bench press and deadlift went up today sorta okay, now that i don’t feel dilapidated anymore you guys can quit being didactic, lesson learned.
XArena shall upload a video soon of me so stop thinking I am a 25 years old troll hiding under the facade of internet.
btw canadian ed system aint so great
the fuck?
so, did you get that fifth rep or not?
[quote]fr0IVIan wrote:
the fuck?
so, did you get that fifth rep or not?[/quote]
He did, I saw it
Everything was perfect today.
[quote]Macmade wrote:
btw canadian ed system aint so great[/quote]
Yeah, it’s apparently taught you a bunch of fancy words but not how to use them without sounding like a tool. Do you speak to people like that in real life?
[quote]Macmade wrote:
The actin and myosin filaments relate to muscle size but I didn’t know food exponents the somatic nervous system that much.[/quote]
It doesn’t. It provides the caloric surplus and required protein necessary for hypertrophy to occur.
See if you can post a deadlift video as it sounds like your form might need correcting. Also, read the link posted higher up on this page.
Cimmeran: and apparantly your country taught you to judge others eh? congrats, you sure made your society proud. btw, plz dnt equivocate, i dnt even know which part of your second statement is refering to. what doesn’t what provides the caloric surplus etc? the sarcomere or the food? I dnt even want hypertrophy to occur right now so I dont understand your fallacious response. I dnt want to start a diatribe so dnt say anything insulting from now on.