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Mar 25th, 2012
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weightlifting and heavy lifting #6956537
11/12/17 04:49 AM
11/12/17 04:49 AM
Joined: Dec 2005
Posts: 4,849
Denton County
Chickenman Online shocked OP
Chickenless
Chickenman  Online Shocked OP
Chickenless

Joined: Dec 2005
Posts: 4,849
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?


Re: weightlifting and heavy lifting [Re: Chickenman] #6956544
11/12/17 05:00 AM
11/12/17 05:00 AM
Joined: Oct 2012
Posts: 19,106
Winters
S
Sneaky Offline
The "Grouch"
Sneaky  Offline
The "Grouch"
S

Joined: Oct 2012
Posts: 19,106
Winters
Buy the book I told you about. Read it. Never have any more questions.


Re: weightlifting and heavy lifting [Re: Sneaky] #6956724
11/12/17 02:12 PM
11/12/17 02:12 PM
Joined: Dec 2005
Posts: 4,849
Denton County
Chickenman Online shocked OP
Chickenless
Chickenman  Online Shocked OP
Chickenless

Joined: Dec 2005
Posts: 4,849
Denton County
I do not recall the name of the book. Whats the book?


Re: weightlifting and heavy lifting [Re: Chickenman] #6956812
11/12/17 03:48 PM
11/12/17 03:48 PM
Joined: Dec 2006
Posts: 7,252
Waskom, Tx (Harrison County)
K
KWood_TSU Offline
THF Trophy Hunter
KWood_TSU  Offline
THF Trophy Hunter
K

Joined: Dec 2006
Posts: 7,252
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.


Amat Victoria Curam - Victory Loves Preparation

Bison Coolers



Re: weightlifting and heavy lifting [Re: Chickenman] #6957024
11/12/17 07:25 PM
11/12/17 07:25 PM
Joined: Oct 2012
Posts: 19,106
Winters
S
Sneaky Offline
The "Grouch"
Sneaky  Offline
The "Grouch"
S

Joined: Oct 2012
Posts: 19,106
Winters
Bigger, Leaner, Stronger by Mike Mathews.


Re: weightlifting and heavy lifting [Re: Chickenman] #6957045
11/12/17 07:40 PM
11/12/17 07:40 PM
Joined: Dec 2005
Posts: 4,849
Denton County
Chickenman Online shocked OP
Chickenless
Chickenman  Online Shocked OP
Chickenless

Joined: Dec 2005
Posts: 4,849
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.


Re: weightlifting and heavy lifting [Re: Chickenman] #6957826
11/13/17 05:17 AM
11/13/17 05:17 AM
Joined: Jan 2008
Posts: 1,703
Lone Oak
Exbellicus Offline
Pro Tracker
Exbellicus  Offline
Pro Tracker

Joined: Jan 2008
Posts: 1,703
Lone Oak
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.

Re: weightlifting and heavy lifting [Re: Chickenman] #6982467
12/04/17 08:54 PM
12/04/17 08:54 PM
Joined: Aug 2013
Posts: 118
Flagstaff, AZ
S
slack40 Offline
Woodsman
slack40  Offline
Woodsman
S

Joined: Aug 2013
Posts: 118
Flagstaff, AZ
Do you not lift legs at all? Can't build on a bad foundation.


Lift strong, and prosper.
Boots in AZ. Roots in TX
Re: weightlifting and heavy lifting [Re: Chickenman] #6996000
12/14/17 03:52 PM
12/14/17 03:52 PM
Joined: Dec 2017
Posts: 5
R
Rhaider Offline
Green Horn
Rhaider  Offline
Green Horn
R

Joined: Dec 2017
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.

Re: weightlifting and heavy lifting [Re: Chickenman] #6996030
12/14/17 04:10 PM
12/14/17 04:10 PM
Joined: Jan 2016
Posts: 398
Ector County
T
Texasteach Offline
Bird Dog
Texasteach  Offline
Bird Dog
T

Joined: Jan 2016
Posts: 398
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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