Bodybuilding.net - Bodybuilding Forum

That's probably psychological. Creatine won't affect maximum strength. It will affect endurance.

Damn..

Shouldn't have told me..

I would have had a psychological boost from taking it again.. LOL

What's a progressive overload, and how's it differ from what I've been doing?

Just upping it every single workout, even if it means bad form and missed reps?

The single free weights only go up to 120..

What do I do for single arm rows after that? :(

Probably have to go to barbell rows, but like I say, they were hard on my lower back..

Jan 23/09

Weight: 224

5 min. w/u run

SPLIT SQUATS

nwx5x3
80x5x3

BENCH PRESS

70x5x3
160x5x3

CHIN UPS

10, 5, 5

FACE PULLS

"9"x10x3

FRONT AND SIDE PLANKS

55 sec, 35, 35

Jan 24/09

3 mile walk with 40lbs pack.

You bring up an interesting point when you mention "bad form and missed reps". This is something that I discussed with my training partners the other day. I think that as a novice lifter, this might be true. But eventually you're going to find your grove and you'll have practiced good form for a long enough time. For me, bad form puts me at a mechanical disadvantage. I can't have bad form and finish a heavy squat, deadlift, or press. The same will hold true for you.

If barbell rows were hard on your lower back, it's probably because you have or had a weak lower back. Increasing reps is a way to progress. You don't absolutely have to increase weight.

Periodization & progressive overload. They're the whole theme behind your training method and it's something that you apparently know nothing about. Increase your the weights you're lifting every workout or every week by 5 pounds. If you lose form or are unable to finish, then set your weight back for that particular exercise about 20lbs and start your progression over again. If you had done this from the start, you would be a lot stronger than you are right now.

You still haven't posted any videos.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Yeah, I've had a bad back for a few years.. Hurt it at work.. But increasing the reps is a good idea..

I'll start up again with barbell rows, thanks..

No, I knew I was supposed to be increasing it by 5 lbs every week, and I did, until I started hitting the wall..

What I DIDN'T know was that I was supposed to set the weight back 20lbs at that point..

I thought I should just keep at it till I can do that weight with good form (or at least make my 5), THEN bump it up..

How does backing off that much help, over continuing with the amount of weight you're having problems with??

I'll put deadlifts, rows, and squats back in the rotation (well, I'll see about squats.. If my knees rebel, they're off.. Like I say, it ain't worth bum knees), and I'll video myself once I've shaken the rust off..

This is where the whole progressive overload theory comes into play. Can you bench press 300lbs? No. Can you train and gradually increase the weights each training session until 300lbs is possible? Yes. The same holds true for the smaller weights that you get stuck on along the way. You're still undergoing some pretty hardcore neural adaptations. That's why you're still able to progress while training the way you are. If you were a more advanced lifter, then you would progress even more slowly.

Your body will grow stronger in response to gradual, progressive resistance. I'm at a loss for how to explain this more clearly. I'll look later and see if I can find a good explanation. I don't train this way because my training method makes more sense to me and because I enjoy it more.

There's no reason to wait to make a video. Your form is off. Practicing your bad form for a couple more weeks isn't going to make it better. I promise.

i agree with what that guy....up there ^^^ said.

Jan 25/09

5 min. w/u run

DEADLIFT

90x5x1
140x5x1

Be gentle, it's been a while..






BENCH PRESS

70x5x3
140x5x3

Went back to 140, on Ross's advice.. Felt really solid.. Best I've felt doing bench presses in a month or more.. I'll definitely try this backing off 20 lbs when I hit a wall..



ROWS

70x5x2
110x5x3

HANGING LEG LIFTS

10x3

I'll try to get a video every 3rd week or so of the excersizes..

I'll get video of squats and presses tomorrow..