[quote]tayjeremy wrote:
So… Legs, one a week. (uh oh som1s gona shout “SQUAT! MORE!”.
[/quote]
SQUAT! MORE!
now that it’s out of the way…
Squats and Deadlifts. Make sure you arn’t lacking anywhere else in your workout, or it will affect your lifts, not just in chest either. you’ll notice increases after working hard on everything. and eating right. the posts above covered that to a T.
I started pretty weak too, pressing 95lbs for reps I think. I’m up to about a 165/170 max now - not impressive but it’s progress.
I’ve been lifting for 5 months, and probably 75% of the gain has been in the past month where eating a ton has been the major difference - i’ve been adding weight every week. So, eat and lift with intensity, and push yourself to lift more weight EVERY week. If you’re that weak/that much of a beginner you should make gains fast.
Your body wants to grow proportionally though so do your squats with intensity.
[quote]cyph31 wrote:
AngryVader wrote:
shizen wrote:
Don’t worry about other peoples #'s, ESPECIALLY internet #'s. Just worry about yourself, eat more, and lift heavy and you’ll improve.
QFT!
*points to all the 140 lb guys in RMP supposedly squatting 300 and deadlifting 400"[/quote]
throws poop at those liars
Don’t worry about numbers that other people post. I worked out at my high school gym all year and barely anyone benches over even 135… and that’s the bulk of their workout, too - like 12 bench variations and some curls. I want to see these 16-year-olds squatting 300.
As long as you’re making progress, who cares?
Do squats, deadlifts, bench presses and chin-ups for heavy fivers, triples and singles, eat lots of calories and protein and watch the strenght and size gains exploding. There is no magic formula. Work hard, eat, sleep. Read the articles on this site, read the strenght and bodybuilding forums, they offer lots of good information.
And remove your fucking avatar!
first thing i noticed, the hell are you doing shoulders and chest twice a week for? i used to do an extra couple sets of chest on a shoulder day before but i think if youre doing an entire workout again for those body parts its not going to help.
id suggest increasing your intensity.
i think lifting at home is hurting you. you probaly arent willing to push yourself to failure because you have no spot and dont know your body well enough to tell the difference between squeezing out 2 more and 1 more’ll get me trapped.
also you may want to switch around your “chest” exercises. dips, and close grip are mainly for triceps, not chest. focus on flat, incline, and flys, decline doesnt hurt either.
make close grip and dips for your tricep days add in soe skull crushers too and i bet youll see a difference. although i think a cable-machine is one of the best tools to have for triceps. you may want to just join a gym.
I was never weak.
First day at the gym; I outbenched everyone.
Then I picked up a plate and took a bite out of it.
Grr!!
OP; your workout plan still needs work. Drop it; and do the SS plan. Its got all you need to get strong; hence the name.
[quote]LiveFromThe781 wrote:
…you may want to just join a gym.[/quote]
and possibly consider a trainer for a few weeks…
[quote]jimboman wrote:
LiveFromThe781 wrote:
…you may want to just join a gym.
and possibly consider a trainer for a few weeks…
[/quote]
probaly the worst thing he could do. id rather hed just read a couple threads in the BBing forum, maybe get some info from some of the more vet lifters. i mean basically this guy needs to get his lifts in order…figure out WHATS WHAT…because hes training triceps on chest day.
get the food down, lift to failure in the 6-8 rep range.
another vote for starting strength…get the book and apply it.
[quote]Artem wrote:
Don’t worry about numbers that other people post. I worked out at my high school gym all year and barely anyone benches over even 135… and that’s the bulk of their workout, too - like 12 bench variations and some curls. I want to see these 16-year-olds squatting 300.
As long as you’re making progress, who cares?[/quote]
I squatted 300 a few weeks back. I’m 16. Not that impressive.