Please Scroll Down to See Forums Below OK so i came into college around aug. 18 or so last year. I came in football camp around 145lbs sokin wet. My bench was 245 max squat 300 even. I knew i need to do something about this so after the season when we started our offseason lifing I went to gnc and got some cell tec and some stright protien. I seen results quickly in a matter of about 7 weeks my bench jumped to 290 and squat 350 on our next max out day. we went home for sping break and i was out. I got off the cell tech mostly cause i was broke. but i picked of some 17hd some five tetra and still took protien. My squat jumped to 375 but my bench stayed the same.. ???anyone have an idea why. We done pretty much the same workout for the past 5 month.. also i seen that when my bench was increasing my tits werent getting any bigger and now the look bigger but not increasing in streanght...sorry i cant spell for shit so dont mind that.. thanks alot i hope you guys can help...lata dudes
help me out
- Thread starter mccarns22
- Start date
When I was in highschool I looked at supplements as the answer like it sounds you are now. They do have a purpose but they are not the only answer. I bought every supp that GNC had to offer. I think most of the guys here would agree that they are too expensive. Even with the DAMN "gold card." There are plenty of other places like bodybuuilding.com that have good prices and fast shipping, so look around the net. In my opinion cell tech is not worth the money. You can get the same results with a plain creatin powder. You are pretty much paying extra for simple carbs that transport the creatine into your system faster. If you look at the nutritional info you will see that it has about 75 grams of sugar per serving. That is what you are paying for. Drink creatine with grape juice it will have about to the same effect. It also helps with the 40 time too. I was consistenly running 4.8 and while taking creatine I was running 4.6s and my best at 4.5
I think the single most thing that has helped with strength and mass is a good diet. Try and keep track of total caloric intake for a couple of days. If you were like me you will be surprised of how little protein you get. Especially if you are eating in the cafeteria. I am a college student also so I know they dont have many sources of clean protein. Try and get 1.5 grams of protein per pound of bodyweight. Guessing from your stats you sound like a running back or defensive back so congrats on your squat. I know half of the guys on the football team at my college would die under 375.
As for the bench drop the routine over the summer. Most of the football guys do the 12-10-8 10-8-6 pyramid all year. I bet just changing your routine will give you a boost. There are plenty of good routines on the boards here. The 5x5 is well liked by members here. I have not really looked into it, mine works fine. If you want to increase your bench stick with heavy weight-lower reps. Three to six reps is a good rule. Definitely try and change things if they are not working. Also hit the triceps hard. I hope I helped a bit, and keep us posted with results.
I think the single most thing that has helped with strength and mass is a good diet. Try and keep track of total caloric intake for a couple of days. If you were like me you will be surprised of how little protein you get. Especially if you are eating in the cafeteria. I am a college student also so I know they dont have many sources of clean protein. Try and get 1.5 grams of protein per pound of bodyweight. Guessing from your stats you sound like a running back or defensive back so congrats on your squat. I know half of the guys on the football team at my college would die under 375.
As for the bench drop the routine over the summer. Most of the football guys do the 12-10-8 10-8-6 pyramid all year. I bet just changing your routine will give you a boost. There are plenty of good routines on the boards here. The 5x5 is well liked by members here. I have not really looked into it, mine works fine. If you want to increase your bench stick with heavy weight-lower reps. Three to six reps is a good rule. Definitely try and change things if they are not working. Also hit the triceps hard. I hope I helped a bit, and keep us posted with results.
xblitz44x
New member
Along the lines of what rick said, it sounds like you're giving too much credit to the supplements. If you really did pack 50 lbs onto your squat, and 45 onto your bench in just 7 weeks it probably had more to do with the fact that you're still growing naturally and working hard in the gym rather than the over-priced powdered sugar that you put into your body.
I also agree with rick when he emphasized the importance of a good diet. Figure out how many calories you're taking in everyday. Use www.fitday.com to help. If your calories are below 3,000 - you need work. I recommend trying to drink a gallon of milk during the course of the day for an added 1,450 calories. Milk is highly underrated.
Get on the Single-Factor 5x5 program and do it right. Start light and give yourself a few weeks to work up to your max but when you get there simply add 5 lbs to it each week. It might not sound like much but 5 lbs over a month is 20 lbs. Bring a pen and pad to the gym so that you remember your weights. Maybe start a journal on this board for some extra motivation and support.
If you need the link to the SF 5x5 excel spreadsheet just ask.
I also agree with rick when he emphasized the importance of a good diet. Figure out how many calories you're taking in everyday. Use www.fitday.com to help. If your calories are below 3,000 - you need work. I recommend trying to drink a gallon of milk during the course of the day for an added 1,450 calories. Milk is highly underrated.
Get on the Single-Factor 5x5 program and do it right. Start light and give yourself a few weeks to work up to your max but when you get there simply add 5 lbs to it each week. It might not sound like much but 5 lbs over a month is 20 lbs. Bring a pen and pad to the gym so that you remember your weights. Maybe start a journal on this board for some extra motivation and support.
If you need the link to the SF 5x5 excel spreadsheet just ask.
