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Rippetoe's, number 3's a charm.

Personal Journals discussion on Rippetoe's, number 3's a charm., within the Members Section; THIS WAS THE "LOST POST" from above LOL: cool cool, thanks for the vids man. UPDATE: 5-27-08 A WORKOUT Squat ...


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Old 05-29-2008, 02:55 PM   #21
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THIS WAS THE "LOST POST" from above LOL:



cool cool, thanks for the vids man.

UPDATE: 5-27-08 A WORKOUT

Squat - 195
Bench - 115 concerns below
deadlift - 280

maybe this is a bench press form issue, but, remember in the picture in my old thread that weird muscle growing on top of my shoulders? well, that's the only thing that gets sore after I bench press, and I don't feel it at all in my chest muscles, (nor is my chest growing) when I bench. I feel it all in the weird shoulder muscle. hence it's growing. Now I wouldn't mind if it was growing alongside my chest, but my chest remains flabby and when I flex it nothing happens...

advice greatly wanted =] thanks guys

oh and, the one on the left is bigger that the one on the right, so when I bench it gets uneven slightly at the end of my last set or two.
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Old 05-30-2008, 07:11 AM   #22
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Never up your weight a bunch just because you correct form. Giving yourself cues and correcting mistakes is not an intant fix. You need to stick with the manageable weights, progress slowly and groove in the movement patterns.

In general you are suffering greatly from a lack of patience. You should at this time focus on correct form issues on any exercises that need it, getting that form down, and progressing over time. Stop focusing on the mirror for now and focus on those things and see if your issues don't sort themselves out.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-31-2008, 07:46 AM   #23
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Ok Eric, will do. It's funny because this whole morning I felt stressed and frustrated because;

A) I'm not getting any muscle, I'm staying the same. At this rate there'll be a thread "3 years on rippetoe's and no gains!"

and..

B) I'm getting fat because of all this eating! I need to eat more to gain muscle, but I don't gain any the more I eat, just fat! I have like a beer belly now it's sickening.

Oh and with all this squatting my thighs are really strong and muscular[so it seems], but my upper body is weak and scrawny still.

I just thought I'd mention this as a "where I'm at" post, whether my routine/diet needs adjustments or not let me know.

I just fear blindfully trudging through this again with another year wasted with no gains. I mean, let's be realistic, I know I'm not going to look like arnold after a week or two of training, but come on, shouldn't I see SOME improvement? Like a teensee bit more 'cut' or 'buff' ?

Hehe thanks guys, and at the moment I'm going to listen to you advice 100% eric, I'm going to stick with this program 100% full effort, not make HUGE leaps small progress and focus on form HARDCORE. Just, judging from the results, or lack thereof, I've been currently getting - let me know if I need to make any tweaks to the program/diet.
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Old 05-31-2008, 07:50 AM   #24
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i didn't really see any noticeable size gains until 4 months of training "properly"...
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Old 05-31-2008, 08:24 AM   #25
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did you progress constantly during those 4 months? or did you ever hit a sticking point. The reason I ask is my bench and squat are beginning to feel very heavy under the bar and I don't know how many more workouts I can do with adding 5 pounds each time.
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Old 05-31-2008, 09:34 AM   #26
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^^^Well, remember how you kept thinking this program was too easy? Now, your are beginning to see the realitly of it.

A)Just pay attention to the NUMBERS. Do not discount how much strength you will be gaining from neural improvements alone. That doesn't mean there is NO muscle gain it's just that it's hard to notice if your body is experiencing muscle growth more or less evenly all over right now. You are focused on the small parts. But think about a roll of paper towels. If you were to add one sheet to a roll it would not appear any thicker. How many sheets does it take before you notice the difference in the roll?

But right now your body is learning to call on the muscle it has more effienctly. You have to realize that you body only makes the adpatations which are necessary. When more muscle growth is necessary (and we have to force that through progressive overload) you will see the difference.

B) If you are gaining too much fat then yes, you need to adjust your diet.

If you are progressing each workout or at least once a week then it is not blind, right? You said yourself that last time you weren't even adding weight to the bar. Now you are. Once you hit a wall you may be able to microload or just do a backoff to get going again...and then you can switch up to a more intermediate program. But I think what you REALLY need to do is let go of all the "mass" hype of the program and just focus on adding pounds to the movments. Getting stronger. Then later down the road you will be bigger and all the little details you are worried about will be much easier to even out.

The "results" you are looking for a STRENGTH gains. Let the mass come as it will as a side effect. This will all pay off big time in the future. Yes I know that people gain "50 pounds" or whatever on Rippetoe's SS but Rip advocates a gallon of milk a day, lol. 50 pounds of what?

The only way to be successful is to FOCUS on the things that count on this program. You divide your attention between tiny little muscular details and getting stronger and you'll divide your results. All that stuff I was saying before I can't stress enough...the way you think about things affects the attitude with which you approach it. If you continue to do what you said you will then you will do fine....

It may be that you have already come close to exhausting your ability to progress this way. If so, that is fine. Just progress as long as you can and then move one to another way. Don't sweat it.

It is natural for legs to grow faster than upper body, btw.
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Old 05-31-2008, 09:51 AM   #27
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P.S. I think you should be doing pullups/chinups once a week.
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Old 05-31-2008, 10:06 AM   #28
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But I think what you REALLY need to do is let go of all the "mass" hype of the program and just focus on adding pounds to the movments. Getting stronger.

got it. that's what I shall do.

pullups and chinups? yeah, what would you suggest 3x5? 4x12? what? I can barely do pullups and chinups with strict form, my upper body is really weak =/ should I just keep attempting them till I get stronger?
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Old 05-31-2008, 10:43 AM   #29
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How many can you actually do for one set? That's how you can decide what to do.

If you can barely do any then job one is to work on strenght qualities, getting the movement down, etc...so as many very low reps sets as you can would be the best way. Even if it's only one at a time. I.E. you control the fatigue and try to get the most quality work done you can. In this case your body weight would be "heavy" for you. You need to be more efficient at the movement and simply stronger.

If you can already rep it out a bit then you can simply work on adding reps. Thus the standard SS tact 3 or maybe 4 sets to failure. I would do the last set to failure. And failure in this case means the last one you can do with good form. Since it is the only exercise you will really be doing to failure "on purpose" and it is once a week for one set you should be fine. But you can always choose to not go to failure and leave one or two in the tank. But it does seem that going to failure help build endurance..or to put it more simply it helps you add reps. But never overuse it.

I would say that most people will want to be able to do 3 good sets of 8 or more before adding weight. That is not because you couldn't add weight before and do low reps to build strength...because you could and it would also be useful. BUT I would caution against this until you can handle bodyweight for more reps simply because this gives the joints time to get ready for higher weight and form will be better maintained...so you don't end up with elbow or shoulder injuries.

Find out what you can do, let us know, and we can go from there.
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Old 05-31-2008, 06:24 PM   #30
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i progressed on everything for 9 weeks....then squat hit a wall...and maybe military press...so i took a week off...reset a little bit and probably went for another 9 weeks....

unless you have monster genetics...size won't come super quick...takes years even...

and yes...pullups good catch eric...

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