strenth gain

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posted by tfh935

i am new to this scene and at 42 think i might be asking a lot but i have just started serious training for about 5 weeks now (after catching a look at myself in a shop mirror )and happy with my results so far started at 168lbs and have lost loads of body fat and still 168 lbs .to get to the point (sorry) i dont seem to get any stronger i seem to be still lifting the same weight and failing at the same weight any advise would be cool :)

posted by A.B

what does your workout routine looks like? what is your diet? how many days a week are ya lifting? how many reps do you do for each excercise? how many sets for each bodypart?

posted by Aaar0n

Lol, almost sounds like a job interview.

Those are valid points A.B. mentioned.. We need details, details!!

posted by tfh935

i train four days a week monday to thurs monday legs,squats,leg curls,3x10
tuesday chest ,bench press,incline and decline,lat machine 3x10 ,wednesday back shoulders milatary press,seated rowing,pull downs, 3x10 thurs arms ,db curls ,bb curls,tri curls behind the head again 3x10 ..i do abs ,crunches leg raises every training day .when i try to progress with weight i can only to get about 3 reps out in the last set
my diet is lots of fruit veg and i take a protien shake every day

posted by marinesteve

musclar strength- the maximal force a muscle or muscle group can generate in one maximal effort.
training method- use heavy weight; complete 3-6+ sets of 1-6 reps; rest 2+ min. between sets
trust me this advice is all you need for musclar strength if that is what you really want.

posted by Smallguy

not entirely true for alot of people they're weights will either not increases when dieting or drop 20% this drops for me only happens when I try atkins style diet.

I tihkn your problem is with your diet you should be eating 1.5-2.0 grams of protien per pound of body weight then paly with your carbs and fats to find the optimal loosing ratio.

posted by gymphreak

up the protein intake two fold, increase the calories, but eat clean and avoid junk food and fast foods. Do a simple powerlifting routine, which will put on great strength gains and some size will follow since strength and mass are synergenitic.

Check out Smallguys Powerlifting log on here, and that routine will work great for you as it works great for many ppl that ive put them on to do...

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