Dude, the problem is that you are weak. You need to get stronger in all your chosen exercises.
Bodybuilding and strength are not mutually exclusive. Even if you are doing bicep curls, your poundages or reps must increase to see growth in your biceps.
Ben Paluski does not bench less than his bodyweight.
Btw your back looks good.
[quote]Joe_L_B wrote:
As for the weights used on my lifts (all recent workout numbers):
Bench press - 135lbs - 3x7
Squat - 155lbs - 3x8
Deadlift - 240lbs - 3x5
Dumbbell rows 100lb - 3x10
Seated dumbbell press - 40lbsx2 - 3x10
Barbell shrugs 225lbs - 3x15
I know that my poundages are poor, but just eating more to drive the numbers up has led to me gaining fat without really getting much stronger.
[/quote]
This is the issue. You need to get stronger and be lifting heavier weights to give your body a reason to actually use all the calories you eat in building muscles and to recover. All bodybuilders are strong, but they get strong because they know getting strong=getting big muscles. You need to get stronger.
Going on a basic full-body, or upper and lower body split, that emphasizes strength while being on a minor surplus will probably be a good idea.
And the more frequently you hit the major lifts, the better. You should be doing some sort of major lower body and major upper body exercise 3x+ a week. Doesn’t even have to be heavy every time, getting under the bar and doing shit seems to be more important than lifting heavy all the time.
Anthony Mychal is a former skinny fat who authored some articles on T-Nation as well.
I agree with everyone saying to get stronger. Personal opinion, I think you need to continue building your base, ie the 3-4 bang for your buck compound lifts.
Note, I am not saying you need to train like a powerlifter or to chase #'s.
I also like Serge Storms advice, but a few years down the road.
FWIW I would drop the BB shrugs. Again personal opinion, I think they are worthless.
I tend to agree with the ‘stronger’ comments. Unless you’re one of those genetically blessed freaks with a body that looks good without even having to do weights, moving poundages like those you’ve quoted are just not going to put any appreciable amounts of muscle on. I’d suggest just focusing on maintenance calories (or just concentrating on eating until you’re full), and if not doing already, keep a journal focussing on increasing poundages and/or reps every workout in order to get those numbers significantly up.
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
No! I think the whole “get stronger” advice as it is phrased is missing the point. It is NOT the program but HOW hard you push yourself. Given your weak strength numbers, it is apparent that you do NOT push yourself hard enough in the gym. Garbage in, garbage out. No clever program will change that.
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
Everyone has their favorite program. At this point I prefer 5/3/1. There’s even a body building template.
[quote]infinite_shore wrote:
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
No! I think the whole “get stronger” advice as it is phrased is missing the point. It is NOT the program but HOW hard you push yourself. Given your weak strength numbers, it is apparent that you do NOT push yourself hard enough in the gym. Garbage in, garbage out. No clever program will change that.[/quote]
I know everyone says this, but intensity in the gym is not an issue for me. I can guarantee that I am mentally engaged fully on every rep and I actually enjoy pushing through the pain barrier. I understand you will read that and think i’m talking shit due to my crappy numbers, but in many ways this is where my frustration lies. I go in and train with focus and intensity, but my numbers aren’t really going up. That’s why I asked if it was a programming issue.
Yes I have had test levels checked at age 21 and I was at 554 (range of 348 to 1197 ng/dl).
Not trying to make excuses here, because I feel the same way, that i’m training my nuts off, actually eating food and still struggling to bench 135lbs. That seems a little unusual.
I understand there is no magic program.
You don’t have to change anything drasticly. Again, bodybuilding and strength training are not mutually exclusive. Both require progress in technique and muscle gains.
The simpliest thing you can do is put the main compound lifts first and use 531 percentages for weight progression. You should still be focussing on mmc and quality contractions on you secondery exercises but keep in mind reps and poundages must go up to see muscular gains.
The problem is not your program but the mindset that one has to limit himself to training in a certain way for strength vs muscle gains.
[quote]infinite_shore wrote:
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
No! I think the whole “get stronger” advice as it is phrased is missing the point. It is NOT the program but HOW hard you push yourself. Given your weak strength numbers, it is apparent that you do NOT push yourself hard enough in the gym. Garbage in, garbage out. No clever program will change that.[/quote]
Oh and this too.
[quote]Joe_L_B wrote:
[quote]infinite_shore wrote:
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
No! I think the whole “get stronger” advice as it is phrased is missing the point. It is NOT the program but HOW hard you push yourself. Given your weak strength numbers, it is apparent that you do NOT push yourself hard enough in the gym. Garbage in, garbage out. No clever program will change that.[/quote]
I know everyone says this, but intensity in the gym is not an issue for me. I can guarantee that I am mentally engaged fully on every rep and I actually enjoy pushing through the pain barrier. I understand you will read that and think i’m talking shit due to my crappy numbers, but in many ways this is where my frustration lies. I go in and train with focus and intensity, but my numbers aren’t really going up. That’s why I asked if it was a programming issue.
Yes I have had test levels checked at age 21 and I was at 554 (range of 348 to 1197 ng/dl).
Not trying to make excuses here, because I feel the same way, that i’m training my nuts off, actually eating food and still struggling to bench 135lbs. That seems a little unusual.
I understand there is no magic program.
[/quote]
Look, no offense, but my 51kg Chinese wife is already squatting 155lbs for 5 sets of 5 after 8 months of training. With your numbers, you can’t even use genetics as a cop out.
[quote]dt79 wrote:
[quote]Joe_L_B wrote:
[quote]infinite_shore wrote:
[quote]Joe_L_B wrote:
Okay, so the consensus here is to try and get stronger on the basic lifts. Makes sense.
What program would you all recommend? Starting Strength, Greyskull LP, 5/3/1, upper/lower split…
I have always done the basics, and I have logged every workout for the last 18 months, but I have never properly programmed for strength increases on all the lifts.
Whatever program I do, I would like to keep in some BB exercises like curls, DB rows, lying triceps extensions, dips and DB presses. But I have no problems cutting out unnecessary fluff.
Thanks to all for the feedback.[/quote]
No! I think the whole “get stronger” advice as it is phrased is missing the point. It is NOT the program but HOW hard you push yourself. Given your weak strength numbers, it is apparent that you do NOT push yourself hard enough in the gym. Garbage in, garbage out. No clever program will change that.[/quote]
I know everyone says this, but intensity in the gym is not an issue for me. I can guarantee that I am mentally engaged fully on every rep and I actually enjoy pushing through the pain barrier. I understand you will read that and think i’m talking shit due to my crappy numbers, but in many ways this is where my frustration lies. I go in and train with focus and intensity, but my numbers aren’t really going up. That’s why I asked if it was a programming issue.
Yes I have had test levels checked at age 21 and I was at 554 (range of 348 to 1197 ng/dl).
Not trying to make excuses here, because I feel the same way, that i’m training my nuts off, actually eating food and still struggling to bench 135lbs. That seems a little unusual.
I understand there is no magic program.
[/quote]
Look, no offense, but my 51kg Chinese wife is already squatting 155lbs for 5 sets of 5 after 8 months of training. With your numbers, you can’t even use genetics as a cop out.
[/quote]
Not what I was trying to do, pointed out test levels to show that they weren’t an issue (even if they are slightly on the lower end). I’m just trying to get feedback on where to proceed, no one is more aware than I that skinny women can squat more than my max.
Hey man, all im saying is don’t set limits on yourself. Screw the test levels and the skinny fat, ectomorph etc labels and focus on just improving yourself everyday. Get your nutrition dialed in, get anal about technique for the main lifts and set doable short term goals such as weight loss or simply recomping and going on to set PRs every session. Hold yourself accountable to them. I promise you that you will surprise youself if you stick to your goals and put in the required effort.
[quote]Joe_L_B wrote:
I know everyone says this, but intensity in the gym is not an issue for me. I can guarantee that I am mentally engaged fully on every rep and I actually enjoy pushing through the pain barrier.[/quote]
Eh, pain=/=intensity.
Doing prehab shit for my scapula is by far the most painful thing I do every week. I only use 5lb and 20lb dumbbells for that.
[quote]dt79 wrote:
Hey man, all im saying is don’t set limits on yourself. Screw the test levels and the skinny fat, ectomorph etc labels and focus on just improving yourself everyday. Get your nutrition dialed in, get anal about technique for the main lifts and set doable short term goals such as weight loss or simply recomping and going on to set PRs every session. Hold yourself accountable to them. I promise you that you will surprise youself if you stick to your goals and put in the required effort.[/quote]
No, I appreciate you commenting and this sounds like great advice. Think I just need to set very realistic short term goals and keep plugging away. Thanks again.
What exactly does your diet look like? How much protein? Have a look at the Anabolic Diet if you haven’t already.
I’d have you do something really basic for training, so that you can recover and progress. Greyskull LP is good, 5x5 is good. Forget you ever heard about John Meadows and Ben Pakulski, their stuff is not relevant for you at this stage.
Research a guy call John Christy. Find his HARDGAINER articles and you’ll be sorted for life
Hey man, I have walked this same road as you and I have to say that all of Anthony Mychals stuff has been of INSANE value to me. Give him a read either on here or his website. Tons of work done for “skinny-fats”. Good luck with it all brotha’.