quit update… felling more muscler…
ding 1 arm db row with the 110 lbs now for 6 reps strict form
weak on shoulder press
squat is getting harder
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numbers on squat is getting low…
now 90 kilo for 4 reps
somethign im doing is wrong
If you’re squatting close to your limit regularly, you’ll get tired and performance will drop temporarily. Same for another lift.
how to fix this… how do i squat better and more bro i miss talking to u mark
Easy fix. Keep most of your work between 60-85% of your max. Generally leave one good rep in the tank every set. Definitely work in the 85-95% range, but only a fifth or less of your work should be in this range - so out of five sessions on average, only one should be using over 85% (that’s just my estimation, BTW).
That’s why a training max (85-90% of your actual max) works so well for calculating training loads: it virtually guarantees that you never go above 90% or your limit strength. That means you recover better, which means you progress. It also makes life easier, because you never have to worry if you’re too close to your limit.
So, let’s say your estimated max squat is 100 kg based on your 90x4. That puts your training max at 90 kg. Adhering to the rule that you do most of your work between 60-85%, your range is 55-75 kg, and maybe every second week you could go up to 85 kg. It follows that if you start there and add weight slowly every week or two, you’ll be using 90 kg comfortably quite quickly - which means your limit strength has improved without you ever really working that close to it.
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Log your workouts. ALL OF THEM. How are you going to know what you’ve been doing right or wrong without a proper record of what you’ve been doing for reference?
Log them properly. Like this:
E,g,
Leg Day
A. Squat
8 x 60kg
8 x 70kg
8 x 80kg
20 x 60kg
Thoughts:
Does my squat form suck? Lost tightness at the bottom. May need to brace abs more and spread knees. Will try that next session.
B. Exercise 2
8 x 60kg
8 x 70kg
8 x 80kg
20 x 60kg
Thoughts:
Tried new exercise. Able to flex and maintain tension on quads. Will try for next 4 weeks and see results.
Calorie breakdown:
3000cal
190g protein
Thoughts:
Managed to stay consistent with diet and protein intake.
Found the right amount of calories to gain weight steadily with minimal fat gain. Will stick with this until gains stall, then increase by 250cal.
Added one slice of bread. Didn’t get fat. Yay!
Current weight:
190lbs
Penis Length and girth:
12", 4"
Something like this.^
6 months later, when your gains stall again, you look back at this and see what you were doing. Maybe you were doing hacksquats and you cut them out. Then you add them back in. Maybe you are training too heavy for too many sets for low reps and you made better gains when you did higher reps. Or you were eating too little protein. You can record your meals if you want to. Then you look back at what you were eating. Maybe you were eating oats or you were eating more beef or something but your gains stalled when you started eating chicken or some shit instead.
This is how you find out what works bro. I told you before, someone advanced who has done all this shit for years knows exactly what changes must be made without writing shit down because of EXPERIENCE. He can train “instinctively”. You are not at that level yet. This is how you get there.
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The lols. I built muscle easily sitting at 25% bodyfat. Don’t worry about it mate.
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Whoa! I didnt realise people really ran around saying that! How can 12% be optimal for muscle gains, if bulking is an optimal muscle gaining strategy?
I think you are wise to ignore this guy.
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Hahaha. I understand the dude may want his clients to start off leaner. Gains LOOK more prominent at that bodyfat level. But when you read something like “your body is not optimized for muscle growth yet”… stop reading.
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pulling my riccage down fixed 2 things
1 hyper extned back
2 butt wink!! i fixced my squat !!
well i did with body weight squat didit try the bar yet
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ok trying high bar squat today…
i wanna be massive sqauuter… i love sqwuatting…
i weight my self and it says 3 lba down so idk… gotta try the other scale…
i think last time it was salt weight of water 
dude my arms is kinda good jentics… it looks amazing just the darm curl wont get better… 10 dam monthes and i still cant curl moe then 10 kilos dumbelll
If your arms are growing, does it matter?
kinda it does…i like to be strong
manging to get 190 gram protien a day and 150 carb
I GOT SERIOUS QUESTHION… and its for u !dt and mark
notice i ddid not change my workout yet…
the guy who made starting strength is he for yearl?
guys on other frmu post what they think and its amazing … i wanna know f its fake… … this numbers is better then what i did and in shorter time…
((2)Beginning 3x5 Weights/Ending 3x5 Weights:
Squat - 120/230
Bench - 100/155
Dead - 100/240 (1x5)
OHP - 45/100
Cleans - 45/120 (5x3)
another one
(1)Feb 4th, 2010
(2)Beggining:
Squat: 115
Bench: 105
Dead: 145
OHP: 45
Current (8-20-2010):
Squat: 270
Bench: 235
Dead: 325
OHP: 125
and many more… is this shit forreal ?
Yes, this is easily doable. It’s not a big deal. You could have gotten those numbers if you had just consistently gained weight slowly over the last few months.
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Dude, most of these guys are NOOBS. I really don’t want to waste my time typing more since you won’t listen anyway so just take my word for it.
this noobs lift heaver then me… i do what u said… i take ur advice evry time… im not what u thik dt… not how do i lift like them ?
Selecting and doing parts of my advice that you want to hear while ignoring the rest is not “taking my advice”.
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