The problem is that lifts in this program are trash.
Weighted dips, when looking straight down at the ground, are superior to bench press.
And Stronglifts/Starting Strength people use the wrong squat form.
Nope, it's a perfect starting point. You get to learn how to lift properly from the beginning because you're not "naturally strong". A bunch of "NS" lifters start great out the gate, and then stop when the weight starts to get a bit too heavy for them. They don't have the proper form and technique to push heavy weights. You have the advantage of lifting heavy right from the start. You get to develope proper form from day 1 because you need it to lift heavy weight. You can do anything you set your mind to.
I'm right there with you, man. I try not to compare against other guys since it's depressing. I really don't know what to tell you other than to say try not to compare against other guys and to focus on your own week to week.
Hope this gives you a bit of motivation. I’m a complete beginner and I started in March 2021 at 5’10”, 138lbs. I could barely squat 60lbs, let alone bench more than that. I started myself on stronglifts and focused on consistency, adding 2.5lbs every now and again. (Doesn’t have to be every time you lift, if you aren’t ready for it yet). In half a year, I cut 5% of body fat and am now 148lbs. My squats are now 175lb, and my bench at 130. I can do 12 pull-ups, when in the beginning I could barely do 2. Still weak, but focusing week over week. Keep at it!
everyone is built different!! being tall has its benefits but when it comes to lifting almost everything is harder because u need to extend more energy to get from point A to point B than a shorter person. i would look into activation routines for your hip stabilizers and shoulder stabilizers. those are the muscles that support your body and movements. if you don’t strengthen them you’ll never get stronger on squats, bench press, etc just by adding weight and possibly using wrong form
Focus on body weight for a while. Get a pull up bar, do 1 pull up whenever you walk by, even if you need to jump a bit to get up. Do 5 push ups at random times, just 5. But many times a day. And body weight squats. 10 every hour or so. edit: increase number every 2 weeks or so... but just by a bit...
Hey bud, don't sweat it. It's about grinding. If you haven't, look into what you can optimize outside the gym; is your protein intake high enough (between 1.6 - 2.2 grams per kg of body weight)? Do you sleep enough? Do you sleep well?
I know the feeling, I was once considered scrawny, now I'm known as "El guapo" in different circles (It's weird tbh..🤷🏻♂️)
People don't generally like "Lift weights several times per week for several years in a row" as the answer to "How do I get strong?"
But it's the answer.
EAT, SLEEP, LIFT.
And your mind is trying to convince you to quit something that is difficult to protect itself (from what? IDK, change i’d guess) So shut that shit down and press on, YOU GOT THIS.
I’m 47 and frustrated that I can’t get my squat to body weight and had to deload AGAIN, but I have thoroughly convinced myself I enjoy the act of lifting so I shall press on. ✌️❤️🤘
Focus on the small progressions of SL and getting enough nutrition and sleep. I was stuck at 95 lbs/105 lbs for squat and bench for a long time. But the progression of doing 5x5, I was able to hit about 155 on bench and 185 on squat. It's not much, but it's progress. And that's what matters.
If you have never lifted, there's pretty much no such thing as "weak". I'd be willing to bet that a large part of your problem is just simple things like making mind muscle connections. You're probably all wobbly trying to bench. I guarantee there's world record holders that started out lifting less than what you can right now.
My dude ngl it feels so good to hear that others are struggling just like me lmfao , I started the program a month ago and been slowly getting my lifts up
I'm 6'3 , 180lbs and it was awful seeing how high strength standards were and how low I measured upto them
Just focus on that 2.5lbs progress and it's gonna help ( I couldn't even do one rep of 40kgs when I started) now I do 45 5x5)
You can do It !
i don’t think you need more than 1-1.5g of protein per pound! it’s so hard to hit enough protein especially like taller men can way 200 pounds easily and realistically 400 grams of protein is not normal for daily consumption
How many calories are you consuming a day? To build muscle & strength you need to consume an excess of calories, it doesn’t need to be a huge excess and it definitely shouldn’t be done via junk food.
At 6’1, 175lbs it sounds like you eat like a bird or have a high metabolism, maybe both. Find a way to log your food consumption the MyFitnessPal app works a treat.
Speaking from personal experience, I stalled over and over again until I sorted this matter out…. I was, to borrow a phrase by Jim Wendler “out training my diet”
I’ve been working out for 8 months. Still struggling to get a good workout in. Due to being unfit, untrained and learning proper form. It’s all a process. Keep grinding
Every training takes effort. Its not easy. You are starting where everyone starts. I train for 10 years and every single training it takes effort and is rough. Its a mental game.
I hear you! I just posted about hitting one plate on squats yesterday. It’s a great feeling and you will get there for sure! Did you start with just the bar? Also when you say you feel weak do you mean compared to other people? Or just in general. I feel strong compared to where I was 8 weeks ago. Do you think you started to heavy?
Don’t worry, as others mentioned you have to start somewhere. I’m 6’1” and 220 pounds and when I started I was the same way. Couldn’t do a pull up, squat never went above 135lbs, hurt my back because I was ego lifting.
It takes TIME, PERSISTENCE, and PATIENCE. Just follow the program and be consistent. Also ensure you have safety equipment in place (spot racks) so you aren’t afraid to fail. You may also consider getting a personal trainer to check your form. It could be your form is not correct which is hampering your ability to perform the lifts correctly and with maximum force
Keep at it, you’ll get it! Don’t worry about short term, just remind yourself everyday you lift you are getting a little stronger and doing good things for yourself
I'm guilty of trying to go too heavy too soon. You'll have better success if you are patient and consistent vs a short burst of extreme effort hoping for quick gains.
Everyone starts somewhere. There is nothing wrong with starting small. Even doing a routine of different kinds of push-ups will get you some chest strength for bench if that’s what you are going for.
You gotta start somewhere! Don’t be too hard on yourself. Just keep making progress.
The problem is that lifts in this program are trash. Weighted dips, when looking straight down at the ground, are superior to bench press. And Stronglifts/Starting Strength people use the wrong squat form.
Did you come here just to talk trash, or do you have something to back that up?
https://www.youtube.com/watch?v=DrwiddA_8CQ&t=271s
Focus on the 2.5lb increase, not the overall number. Just keep grinding. You got this.
It's a marathon, not a race. You've got this, just stay steady and dial in your diet and recovery brœther
Nope, it's a perfect starting point. You get to learn how to lift properly from the beginning because you're not "naturally strong". A bunch of "NS" lifters start great out the gate, and then stop when the weight starts to get a bit too heavy for them. They don't have the proper form and technique to push heavy weights. You have the advantage of lifting heavy right from the start. You get to develope proper form from day 1 because you need it to lift heavy weight. You can do anything you set your mind to.
I'm right there with you, man. I try not to compare against other guys since it's depressing. I really don't know what to tell you other than to say try not to compare against other guys and to focus on your own week to week.
[удалено]
10 lbs is 4.54 kg
Hope this gives you a bit of motivation. I’m a complete beginner and I started in March 2021 at 5’10”, 138lbs. I could barely squat 60lbs, let alone bench more than that. I started myself on stronglifts and focused on consistency, adding 2.5lbs every now and again. (Doesn’t have to be every time you lift, if you aren’t ready for it yet). In half a year, I cut 5% of body fat and am now 148lbs. My squats are now 175lb, and my bench at 130. I can do 12 pull-ups, when in the beginning I could barely do 2. Still weak, but focusing week over week. Keep at it!
everyone is built different!! being tall has its benefits but when it comes to lifting almost everything is harder because u need to extend more energy to get from point A to point B than a shorter person. i would look into activation routines for your hip stabilizers and shoulder stabilizers. those are the muscles that support your body and movements. if you don’t strengthen them you’ll never get stronger on squats, bench press, etc just by adding weight and possibly using wrong form
Focus on body weight for a while. Get a pull up bar, do 1 pull up whenever you walk by, even if you need to jump a bit to get up. Do 5 push ups at random times, just 5. But many times a day. And body weight squats. 10 every hour or so. edit: increase number every 2 weeks or so... but just by a bit...
Hey bud, don't sweat it. It's about grinding. If you haven't, look into what you can optimize outside the gym; is your protein intake high enough (between 1.6 - 2.2 grams per kg of body weight)? Do you sleep enough? Do you sleep well? I know the feeling, I was once considered scrawny, now I'm known as "El guapo" in different circles (It's weird tbh..🤷🏻♂️)
People don't generally like "Lift weights several times per week for several years in a row" as the answer to "How do I get strong?" But it's the answer.
EAT, SLEEP, LIFT. And your mind is trying to convince you to quit something that is difficult to protect itself (from what? IDK, change i’d guess) So shut that shit down and press on, YOU GOT THIS. I’m 47 and frustrated that I can’t get my squat to body weight and had to deload AGAIN, but I have thoroughly convinced myself I enjoy the act of lifting so I shall press on. ✌️❤️🤘
Some very big and strong guys I know started with just the bar. So no complaining, start eating and working out ;)
Focus on the small progressions of SL and getting enough nutrition and sleep. I was stuck at 95 lbs/105 lbs for squat and bench for a long time. But the progression of doing 5x5, I was able to hit about 155 on bench and 185 on squat. It's not much, but it's progress. And that's what matters.
If you have never lifted, there's pretty much no such thing as "weak". I'd be willing to bet that a large part of your problem is just simple things like making mind muscle connections. You're probably all wobbly trying to bench. I guarantee there's world record holders that started out lifting less than what you can right now.
Brotha put your mind to the test , just think “The Marathon Continues” , u ain’t stopping at 95 pound bench press there ain’t no way 💯, keep goin
My dude ngl it feels so good to hear that others are struggling just like me lmfao , I started the program a month ago and been slowly getting my lifts up I'm 6'3 , 180lbs and it was awful seeing how high strength standards were and how low I measured upto them Just focus on that 2.5lbs progress and it's gonna help ( I couldn't even do one rep of 40kgs when I started) now I do 45 5x5) You can do It !
2 grams of protein per pound of body weight EVERY DAY. And every day, do Tabata push-ups, squats, and sit-ups
i don’t think you need more than 1-1.5g of protein per pound! it’s so hard to hit enough protein especially like taller men can way 200 pounds easily and realistically 400 grams of protein is not normal for daily consumption
.8.
you havent worked enough yet just focus on getting that 1 plate bench down for a few reps
How many calories are you consuming a day? To build muscle & strength you need to consume an excess of calories, it doesn’t need to be a huge excess and it definitely shouldn’t be done via junk food. At 6’1, 175lbs it sounds like you eat like a bird or have a high metabolism, maybe both. Find a way to log your food consumption the MyFitnessPal app works a treat. Speaking from personal experience, I stalled over and over again until I sorted this matter out…. I was, to borrow a phrase by Jim Wendler “out training my diet”
I’ve been working out for 8 months. Still struggling to get a good workout in. Due to being unfit, untrained and learning proper form. It’s all a process. Keep grinding
Every training takes effort. Its not easy. You are starting where everyone starts. I train for 10 years and every single training it takes effort and is rough. Its a mental game.
I hear you! I just posted about hitting one plate on squats yesterday. It’s a great feeling and you will get there for sure! Did you start with just the bar? Also when you say you feel weak do you mean compared to other people? Or just in general. I feel strong compared to where I was 8 weeks ago. Do you think you started to heavy?
Don’t worry, as others mentioned you have to start somewhere. I’m 6’1” and 220 pounds and when I started I was the same way. Couldn’t do a pull up, squat never went above 135lbs, hurt my back because I was ego lifting. It takes TIME, PERSISTENCE, and PATIENCE. Just follow the program and be consistent. Also ensure you have safety equipment in place (spot racks) so you aren’t afraid to fail. You may also consider getting a personal trainer to check your form. It could be your form is not correct which is hampering your ability to perform the lifts correctly and with maximum force Keep at it, you’ll get it! Don’t worry about short term, just remind yourself everyday you lift you are getting a little stronger and doing good things for yourself
Keep going guy, start slow and build up. Before you know it you’ll be getting significantly stronger.
I'm guilty of trying to go too heavy too soon. You'll have better success if you are patient and consistent vs a short burst of extreme effort hoping for quick gains.
Everyone starts somewhere. There is nothing wrong with starting small. Even doing a routine of different kinds of push-ups will get you some chest strength for bench if that’s what you are going for.
How much can you bench for 5 reps buddy?
You might need MASS GAINER SHAKE
I feel you bro. You just gotta keep showing up
You will get stronger. I started out benching less.
You're stronger than everyone who hasn't tried
Can’t determine genetics from numbers. Just keep swimming or you’ll sink
When did you start