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#6956537 - 11/11/17 10:49 PM weightlifting and heavy lifting
Chickenman Online   shocked
Chickenless

Registered: 12/15/05
Posts: 4563
Loc: Denton County
I am becoming terrible at it. I've advanced a lot since summer of 2016 and have achieved some goals but damn I am burnt out. Tired and bored. Form is becoming sloppy just to finish the sets. Need more growth. Need to move forward.

Recently started doing or doing more:
chin/pull ups - 3 or 4 sets of 10
Added 25lbs to my dips - 3 or 4 sets of 10 - I really like dips and sometimes I throw up a little
100 push ups has become an extreme struggle - 5 sets of 20 almost always ending with doing 60-80
45lb bent flies did not last long due to a shoulder pain so I can do 40s pretty easily

I'll make progress in an area then fail in the same area a month or two later although I am not removing weight.

I have a lot of dumb and barbell weights so I can add more to almost everything.
Diet is strong enough.
Protein and calories are high.
3-4 days a week 1 hour workouts is about all I have time to dedicate.
I sleep enough.
Blood work is good and I don't have any communicable diseases.
22-24 exercises is what I rotate through pretty regularly so that I am not stuck an the basic 10-12.

What am I missing? Why am I backsliding?
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#6956544 - 11/11/17 11:00 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Sneaky Offline
The "Grouch"

Registered: 10/22/12
Posts: 18781
Loc: Winters
Buy the book I told you about. Read it. Never have any more questions.
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#6956724 - 11/12/17 08:12 AM Re: weightlifting and heavy lifting [Re: Sneaky]
Chickenman Online   shocked
Chickenless

Registered: 12/15/05
Posts: 4563
Loc: Denton County
I do not recall the name of the book. Whats the book?
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#6956812 - 11/12/17 09:48 AM Re: weightlifting and heavy lifting [Re: Chickenman]
KWood_TSU Offline
THF Trophy Hunter

Registered: 12/05/06
Posts: 6915
Loc: Waskom, Tx (Harrison County)
Bc it happens. You gotta change it up. I would look at doing some of Jim stoppanis online programs. He gives you the workouts, you just do them. He has so many that you are doing something new every 8 weeks, and they work if you stay committed to them.
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Amat Victoria Curam - Victory Loves Preparation

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#6957024 - 11/12/17 01:25 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Sneaky Offline
The "Grouch"

Registered: 10/22/12
Posts: 18781
Loc: Winters
Bigger, Leaner, Stronger by Mike Mathews.
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#6957045 - 11/12/17 01:40 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Chickenman Online   shocked
Chickenless

Registered: 12/15/05
Posts: 4563
Loc: Denton County
Finished todays workout easily enough. I think because I was pissed off about it all.

I'll look into the Jim Stoppanis and Mike Mathews stuff. Thanks.
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#6957826 - 11/12/17 11:17 PM Re: weightlifting and heavy lifting [Re: Chickenman]
Exbellicus Online   content
Pro Tracker

Registered: 01/24/08
Posts: 1640
Loc: DFW
Try a new program. For intermediate lifters I also recommend getting away from a basic 3x12 routine. I think it's a great way to start but when you stall it's time to switch it up. I don't hate the concept of German Volume Training, but it misses too many good exercises and muscle groups. I'm a big fan of FST-7. Modify it a bit to fit your preferred exercises based on what equipment you have and give it a shot.

https://www.muscleandfitness.com/sites/muscleandfitness.com/files/media/FST7BlueprintM&F.PDF

I also recommend working in rep ranges. By that, I mean don't get locked in to a specific rep number. In order for your muscles to grow, they need to be pushed to their limits. Instead, of 3x10...have your workout 3x8-12. That means if you are benching 225 and can hit 12 reps, it's time to move up in weight. So you add 10 pounds and can now do 3x8. Keep that weight until you reach 12 again, etc. If you aren't tracking your lifts, you are not going to progress as quickly. I have the FST-7 program in a google spreadsheet already. If you would like PM me your email and I'll send a copy.

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#6982467 - 12/04/17 02:54 PM Re: weightlifting and heavy lifting [Re: Chickenman]
slack40 Offline
Woodsman

Registered: 08/27/13
Posts: 118
Loc: Flagstaff, AZ
Do you not lift legs at all? Can't build on a bad foundation.
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Lift strong, and prosper.
Boots in AZ. Roots in TX

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#6996000 - 12/14/17 09:52 AM Re: weightlifting and heavy lifting [Re: Chickenman]
Rhaider Offline
Green Horn

Registered: 12/06/17
Posts: 5
Ever tried fasting a couple days and then getting on intermittent fasting? Drop in blood glucose alllows cells (especially muscle cells) to go through autophagy and replace non-functioning mitochondria. Helped me a lot, and I got leaner in the process.

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#6996030 - 12/14/17 10:10 AM Re: weightlifting and heavy lifting [Re: Chickenman]
Texasteach Online   content
Bird Dog

Registered: 01/05/16
Posts: 366
Loc: Ector County
Muscles have to be "shocked" into growth. When you do the same thing over and over again, your body gets use to it, and has no need to grow. Mix it up. Also, if you want strength, stick with the basic movements (bench, deadlift, squat). Getting into a routine (ie. 3 sets of 12) is like driving down a long straight road. You mull your body to sleep. Try lowering your reps and increasing your sets. Alter the order in which you do workouts. Also growth requires fuel. You must take in more quality calories than you burn.

Too many people fail to build the foundation and just do isolation movements. You must start at the core and work out from there.
Also try pyramiding. 1 set of 12, 1 set of 10, 1 set of 8, I set of 6, I set of 4 taken to failure. The next workout (after the proper rest). Add a nickel to each side and try to knock out the same rep range.
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