help me push my limits..

[carlsuen]

hi guys.. i'm relatively new to weight lifting.. i just started lifting in july this year.. i'm 6'1" and weight 200 lbs.. i'm 20 this year..

what i can't get is that how most of u in these boards can actually bench from around >200 lbs!! i think u guys must be monsters if i met u in person.. i'm an asian.. so does it make a difference at all in size and stregth?

my question is.. do u all bench that much weight (>200lbs) and do a 3x8 or 3x10 or 5x5 and don't need any spotters at all? cuz i'm just stuck at 90 lbs for bench at 3x10.. i just can't seem to gain strength at all bench wise..

i do do core lifts..

tues

flat bench
DB press
DB flys
dips(sometimes)
close grip bench
skull crushers
cable(tris)

thurs

military shoulder press
rows
bentover rows
deads

sat

standing preacher curls
cable (bis)
pullups
squats
lunges(sometimes)

my goal is all for aesthetic reasons and to gain strength too.. so pls don't shoot me or anything or ask me to buy books cuz i'm a poor ass student.. any input will really be appreciated..

 

[vin01]

Hey, I'm a poor ass student as well. I don't think everyone here benches 200#+, but there is a majority share. Anyways, the key is to do compound lifts, like you said you do. Find a plan, whether it be 3x8, 2x10, or 5x5 and stick with it. And EAT. You will see very minimal gains without eating lilke a monster.

I know plenty of Asian guys who are jacked up, so I don't think that's a difference. I think maybe you should rethink your split. Drop some of those isolation cable and db exercises for more compound lifts. Read the stickies, there is plenty of splits for you.

 

[rgjujitsu]

I would drop all the assistance stuff and just
squat 5 sets of 5
bench 5 sets of 5
deadlift 5 sets of 5
using as heavy a weight as you can handle while maintaining really good form
3 times per week for 2-3 months and then start the 5x5 program listed on this forum.
Go at least to a 90 degree angle when you squat, preferably deeper. Don't round your back when squatting or deadlifting. Focus on putting your intensity into the exercises that use the most muscle and require the most effort to do.
Eat a lot of good food.
This is my opinion, alot of others know more than me, just my 2 cents.

 

[mekannik]

What are your goals?
What is your diet like?

5x5. 8x3.

Olympic lifting? Powerlifting? Bodybuilding?

Personally, throw out flys, skulls, lunges. Get some deadlifts or straight leg deads in. Glute ham raises if you have a station for them.

 

[carlsuen]

right thx guys.. actually.. the cables are really rare.. i only do it when after all those compound lifts.. i still don't feel like i've worked enough, than i'll turn to the cables..

yeah i suppose you're right.. i really don't eat enough.. i don't think i have a problem with squat form.. but my there's something about deadlifting that's bothering me.. i just started deadlifting about a month ago.. and i LOVE IT!!! i did notice something about my form though.. i tend to straighten my legs first before finally bringing my chest up to finish the rep.. and i also get really annoyed when my knees get in the way when i'm deadlifting.. i have to move forward a little to lift it up and hence i think i bend my back abit.. but i do keep a conscious effort to keep my back arched at all times.. does anyone have this same problem or is it just natural?

 

[carlsuen]

well, i've been reading these threads for a while.. and of course i've learnt that the compound lifts are the most important.. so yeah i did recently throw out the flys and lunges.. but i still do the skulls only like maybe once every 2 or 3 weeks..

like i've said.. my goals are purely aesthetic and strength gains.. i think that's body building right?

well, i think i don't eat enough too.. i only eat 3 times a day which i know i shouldn't..

my diet is quite clean.. breakfast is normally milk and cereal and my protein shake(morning and night).. lunch would be brown rice, green vege, fish/chicken/pork(sometimes) and eggs or tofu.. dinner would be the same..

 

[silver_shadow]

Go at least to a 90 degree angle when you squat, preferably deeper.

it HAS to be deeper. butt to the ground. the rest of what rgjujitsu says is pretty sound advice.
and yes.......




EAT!!!!!

 

[Kane Fan]

a 6'1 200 lb asian is pretty rare so chances are you have good gentics
the height can actually be somewhat detrimental at times for lifting and bodybuilding tho
a 200lb bench really dosn't require you to be very big
I have that covered and I'm not particularly big pec wise
my triceps are decent tho
then again mass isn't a concern for me
but the point is how long have you been stuck at 90 for 3x10
it's not bad for a beginner I think when I began I did 95 for 3x8 so that's pretty much the same point your at

 

[Kane Fan]

ok also, I think you have to many lifts selected
for the time being just let yourself focus on the key lifts
I see you split it up into a Push Pull Legs routine, sort of
I have to ask why did you put OH Press with all the back work?
I'm betting it's because you felt that you were overworked on push day right?
well you were right
drop some of the push lifts and move ohpress over there
I also dont' think you need Rows and Bent Over Rows
Rows I assume are cable or db?
make your routine really minimalist for now to get that base solid
here's how I'd set it up

Push (Tuesday)
Flat Bench
OH Press
Dips (no added weight)

Pull (Thursday)
Bent Row
BLDL
Chins (no added weight) assuming chins are an option many people have trouble with them, myself included I can do like 2 or 3 and I'm fairly strong

Legs (Saturday)
I need to know about your form, how is your Squat form, same question for Deadlifts really and I can set out the workout for legs

think of it like your building a body (because you are) the base strength of compound lifts is the Skeleton of your workout and your body, w/out the skeleton the extra fluff has nothing to be based on
if you had no bones in your hand, you would not be thinking about trimming your fingernails, you'd be trying to fix that no bones problem

 

[Jim Ouini]

if you had no bones in your hand, you would not be thinking about trimming your fingernails, you'd be trying to fix that no bones problem

i think u guys must be monsters if i met u in person.. i'm an asian.. so does it make a difference at all in size and stregth?

I'm Asian and no I don't think it makes a difference. God forbid we need separate 5 x 5 programs for advanced, intermediate, beginner and Asian

I think 6-1, 200 is pretty big especially if you've never lifted before. Follow these guys' good advice and you'll be the monster

 

[blut wump]

right thx guys.. actually.. the cables are really rare.. i only do it when after all those compound lifts.. i still don't feel like i've worked enough, than i'll turn to the cables..

yeah i suppose you're right.. i really don't eat enough.. i don't think i have a problem with squat form.. but my there's something about deadlifting that's bothering me.. i just started deadlifting about a month ago.. and i LOVE IT!!! i did notice something about my form though.. i tend to straighten my legs first before finally bringing my chest up to finish the rep.. and i also get really annoyed when my knees get in the way when i'm deadlifting.. i have to move forward a little to lift it up and hence i think i bend my back abit.. but i do keep a conscious effort to keep my back arched at all times.. does anyone have this same problem or is it just natural?

When you deadlift, start by extending the knees. That way the bar should travel up past your knees without hitting them. As the bar is passing with your knees, give it all you have to thrust your hips forwards and push your chest up simultaneously. Remember, you start with your knees and then thrust as the bar passes them.

You can never be absolutely sure on the Internet what anyone else lifts but I believe that very many here can press over 200. Of course, I'm one of them (Sorry, that's just my bad British sense of irony)

Welcome to Elite. You seem like you'll fit in here.

 

[NorgePrecision]

Everybody has to start somewhere. It's good to see you are educating yourself instead of going in there and just dicking around. There is nothing more annoying than seeing someone lifting for the first time, and they have all the potential in the world, but it goes to absolute shit when they have no knowledge of what they're doing. If you stay here and take advice, you will get huge. Since it seems you have your lifting routine down, there is only one thing left to do and that is eat big.

 

[carlsuen]

i think my squat form is not bad.. i've never full squated before tho.. i think i'll try them today.. and i'm still trying to improve on my DL's.. i know enought not to round my back and eveything..

and i didn't think about seperating push and pull days.. wow thx guys!!

FYI kanefan, my rows are done with BB.. i really don't think very highly of the cables.. hehe.. i might as well give u my workout stats..

bench 3x10x30,40kg

rows 5x5x20,22.5kg

DL 5x8x40,60,70,80kg

squats 5x5x50,60,80,75,70kg

bentover rows 5x5x40,50,55kg

OHP 5x5x10,20,22.5,25kg

close grip bench 3x10x20kg

sorry for using KG's cuz it's troublesome to use the calculator.. hehe..

thx for the info blut wump.. i really appreaciate advice from u guys.. and thx for making me feel that i belong..

i know what u're talking about norgeprecision.. seriously.. i think i've only seen me and one other caucasian in my gym do DL's.. and very rarely someone squats.. i suppose their goals are different than mine.. or they just simply don't know shit!! haha!! which makes me proud to be in these boards!!

right ,now time to give out some karma.. right.. so how do i give some? hahahahaha!!!!

 

[musketeer]

help me push my limits.. QUOTE]

YOU'RE A PUSSY!!! ONE MORE REP GODAMN IT!!

NO PAIN, NO GAIN, SO SUFFERRRRR!!!!!!

 

[carlsuen]

lol!

 

[Illuminati]

l would suggest that you concentrate on the core lifts, and build you core strength before you jump into some kind of routine. g

hi guys.. i'm relatively new to weight lifting.. i just started lifting in july this year.. i'm 6'1" and weight 200 lbs.. i'm 20 this year..

what i can't get is that how most of u in these boards can actually bench from around >200 lbs!! i think u guys must be monsters if i met u in person.. i'm an asian.. so does it make a difference at all in size and stregth?

my question is.. do u all bench that much weight (>200lbs) and do a 3x8 or 3x10 or 5x5 and don't need any spotters at all? cuz i'm just stuck at 90 lbs for bench at 3x10.. i just can't seem to gain strength at all bench wise..

i do do core lifts..

tues

flat bench
DB press
DB flys
dips(sometimes)
close grip bench
skull crushers
cable(tris)

thurs

military shoulder press
rows
bentover rows
deads

sat

standing preacher curls
cable (bis)
pullups
squats
lunges(sometimes)

my goal is all for aesthetic reasons and to gain strength too.. so pls don't shoot me or anything or ask me to buy books cuz i'm a poor ass student.. any input will really be appreciated..

 

[kaukasion]

im by far not the wisest person on this board to look to for advice but ive noticed what works well for me to get me up in the bench press is to move closer to my max
right now i do 5 sets of 5 with 195
and as soon as i can keep pulling that off smooth
(couple workouts where i get it smooth)
i will move up to 205

and i try to max out a couple times a week just to see my progress
ive been moving up realy fast like this
but dont skimp yourself for something you can do with ease
make it hard my goal is the keep the weight where i fail or can barely pull off the last couple reps on the last set

i stay within 20-30 lbs of my 1rm

also another note if your interested in trying this
once you can pull it off smooth at a certain weight
when you move up 10lbs if you fail in the first couple sets to hit all five reps
step back down 10lbs to finish the rest of your sets

example of me couple weeks ago i did

195x5 195x5 195x3 185x5 185x5
and withing a few workouts i was doing the whole routine with 195

everyone is different though and some might not agree with me
but this is what has worked for me

just my .02

 

[carlsuen]

right kaukasion.. 1 question tho..i don't really know the vocab in these boards that well yet.. so if i asked stupid questions pls don't shoot me..

1RM= 1 rep max right? means putting on a weight that is i think the heaviest and just try to pull it off? how often should i do these 1RM?

and i also assume PR=push rep?

 

[kaukasion]

yeah your right
lol i dont even know what pr is

some dont attemt 1rm that often
i was just sayint that i like to
its what i use to check progress
and nothing like breaking your personal best to keep you wanting to work out

 

[silver_shadow]

a 6'1 200 lb asian is pretty rare so chances are you have good gentics

slightly off topic... but 6'1 200 lb asian isn't that rare... maybe whatever u've seen but that isn't really true. i'm indian, 5'10" right now at 210 but i've been at 230 @ 8% bf and pretty strong and i dont consider myself to be genetic freak amongst indians who are generally worse off then other asians. yes... most asians cannot compare themselves to some of the russian/eastern european/scandinavian guys. there are some places in north pakistan where the men are genetic freaks.... the average 25+ man would be around 6'3", 260lbs, 18-19 yr olds could be around 6' 200. bear in mind these are villagers and don't have access to gyms.

 

[Illuminati]

you "try to max out a couple times a week?" are you nuts? you are overtraining. if you max out every week, you should be changing up your core bench lift.

im by far not the wisest person on this board to look to for advice but ive noticed what works well for me to get me up in the bench press is to move closer to my max
right now i do 5 sets of 5 with 195
and as soon as i can keep pulling that off smooth
(couple workouts where i get it smooth)
i will move up to 205

and i try to max out a couple times a week just to see my progress
ive been moving up realy fast like this
but dont skimp yourself for something you can do with ease
make it hard my goal is the keep the weight where i fail or can barely pull off the last couple reps on the last set

i stay within 20-30 lbs of my 1rm

also another note if your interested in trying this
once you can pull it off smooth at a certain weight
when you move up 10lbs if you fail in the first couple sets to hit all five reps
step back down 10lbs to finish the rest of your sets

example of me couple weeks ago i did

195x5 195x5 195x3 185x5 185x5
and withing a few workouts i was doing the whole routine with 195

everyone is different though and some might not agree with me
but this is what has worked for me

just my .02