i want my person to turn yellow
How can i fix imbalances??
Levi Jenkins
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Daniel Adams
>300lb dl
>67 lb ohp
??????
Thomas Ross
i know right
Jordan Powell
Robert Evans
I knew it was a fucking girl with those weak ass upperbody lifts, fuck off fat roastie, you will never bench even 1p8
Jayden Cooper
uh okay?
should i add in more upper body volume or something?
Brody Ortiz
First this is hilarious are you new to lifting or something?
Anyway
Look you want to make some gains for upper body? Throw some more volume into the mix and don't listen to the haters. You need more volume and even if you're benching the bar only or doing over head work with the bar only do it for as many reps as you can or just stick to 10x10 (if you can handle this pain, do more sets with a weight you can manage)
Increasing the volume will add more gains over time if you're eating/sleep enough
Others might say add more "weight" just for a PR but that doesn't mean shit
Just add in more volume and you'll get stronger over time
Owen Anderson
it's not just gender, you seem like you probably have longer arms and a pulling frame, more generally.
My gf is quite short with short limbs, and she squatted 285 before she pulled over 300.
Girls generally have more trouble with upper-body lifts. Just keep working at it.
Train for strength for a while (2-4 reps). Train for size for a while (6-12 reps). Buy a shitty Walmart adjustable dumbbell and do more presses and arm exercises at home during the week. If that's not an option, add in pushups and record your weekly volume.
If you're a long-armed lanklette, as I suspected, you might want to try a closer-grip bench press, quite a few longer-armed people actually do better with a closer, tighter grip.
Keep your shoulders healthy. Don't neglect rear delts.
That's about it, really.
Ryan Kelly
oh yeah, and eat more obviously
>First this is hilarious are you new to lifting or something?
>posts picture of Wolverine
Easton Lewis
so.
more volume, greater variety of rep ranges, do like arms stuff on rest days, and eat more?
not sure about eating more. i'm looking to maintain right now
Jonathan Phillips
It's pretty basic advice desu, but until I know more about your training regimen I can't really give you more specific information.
Can you provide like a week or two of training logs, or just summarize basically what you do?
The biggest secret to gains imo is adding more low-impact volume. If you can increase your total monthly tonnage significantly, without putting more strain on your joints, or significantly fucking yourself metabolically, you will grow.
Ayden Watson
Jesus you type like a cunt.
Eli Allen
Kill me
Sebastian Gray
Eat more, do more volume. You'll be fine.
Evan Bennett
>187lb squat is intermediate
Is there something I'm missing here?
Jayden Sanders
Those lifts put you above most of fit bro. You're doing good keep on it :D
Remember
EAT CLEAN
TRAIN HARD
PLENTY OF REST
AND NEVER GIVE UP!
Aaron Jones
Same poster. This was me about six months ago.
I plan too. I'm just worried about my stomach blowing up again since that's where I seem to carry all of my body fat.
Thanks, bro. I've been hitting it hard over the break. Hopefully, I can keep it up once the semester starts up.
Jayden Diaz
pic related
Yeah, you're missing an X chromosome
Jaxon Sanders
That's really not bad for six months' progress. You're probably reaching a period of relative neuromuscular efficiency. From hereon out, most of your gains will need to be sustained by hypertrophy.
Samuel Scott
Fast the weight off, the whole you lose muscle if you dont eat is a meme if you have a coating of fat to fast off. Fasting is better than caloric restriction. Bulk up CLEAN as you can (and i know its hard to clean bulk) and fast the excess off you will still have made mad gains. I promise u
Carter Wright
Thanks. I was doing a 3-day full body routine but recently switched to a ppl so I could put in more volume. I've got one day a week for every muscle group where I go heavy and another for high volume.
Is there somewhere I can read more about fasting? I've been doing intermittent fasting but is it better to do a 1-3 day fast and refeed?
Kayden Young
If you're looking to maintain don't expect to get stronger on bench.
Bench is ungodly difficult to get stronger on a maintenance diet, even more so if you're a woman.
So either cut the stupid maintenance crap or do what you're doing and increase bench volume and see how it goes.
Don't do arms on rest days, just bench more, do arms on your compound days after the lifts.
Nathan Scott
..I've only just started going to the gym, pls no bully
Ethan King
how much do you weigh?
Henry Morales
>5'10, 217lbs
still recovering from back injurya, so DL/squat have to be built back up slowly, but getting there
Michael Harris
Joshua Taylor
Stupid question but what website is that?
Jordan Brooks
L O N D O N
O
N
D
O
N
Ian Watson
symmetricstrength
Zachary Ramirez
Week 12 (Week 8 LP)
A
3x5 Squat ||| 3x5 @ 145lbs
3x5 Overhead press ||| 3x5 @ 54.5lbs
3x5 Banded deadlift ||| 3x5 @ 185lbs + red
Next:
Squat: 147.5lbs
OHP: 55.5lbs
B
3x5 Squat ||| yikes idk about these shoes
3x5 Bench press ||| 1x5; 1x5; 1x5 @ 74lbs
Next:
Squat: 135lbs
Bench: 75lbs
C
3x5 Squat ||| 3x5 @ 135lbs
3x5 Overhead press ||| 3x5 @ 55.5lbs
Next:
Squat: 137.5lbs
OHP: 56.5lbs
D
3x5 Deadlift ||| 1x5; 1x3; 1x3 @ 255lbs
3x5 Bench press ||| 3x5 @ 75lbs
Next:
Deadlift: 255lbs
Bench: 76lbs
Week 14 (Week 10 LP)
A
3x5 Squat ||| 1x5; 1x5; 1x5 @ 142.5lbs
3x5 Overhead press ||| 1x3; 1x4; 1x3; 1x3; 1x2 @ 57.5lbs
3x8 Banded deadlift ||| 1x6; 1x6; 1x6 @ 165lbs + red
Next:
Squat: 145lbs
OHP: 57.5lbs
B
3x5 Squat ||| 1x5; 1x5; 1x5 @ 145lbs
3x5 Bench press ||| 1x5; 1x5; 1x5 @ 76lbs
3x5 Barbell row ||| 1x5; 1x5; 1x5 @ 95lbs
Next:
Squat: 147.5lbs
Bench: 77lbs
Row: 100lbs
C
3x5 Squat ||| 1x5; 1x5; 1x5 @ 147.5lbs
3x5 Overhead press ||| 1x5; 1x3; 1x3; 1x3; 1x2 @ 57.5lbs
Next:
Squat: 150lbs
OHP: 51.5lbs
D
3x5 Deadlift ||| 1x5; 1x5; 1x5 @ 230lbs
3x5 Bench press ||| 1x8; 1x8; 1x8 @ 65lbs lol
Next:
Deadlift: 235lbs
Bench: 77lbs lol
Week 15 (Week 11 LP)
A
3x5 Squat ||| 1x5; 1x5; 1x5 @ 150lbs
3x5 Overhead press ||| 1x5; 1x5; 1x5 @ 51.5lbs
3x8 Banded deadlift ||| 1x8; 1x8; 1x8 @ 170lbs + red
Next:
Squat: 152.5lbs
OHP: 52lbs
Thomas Young
didn't put up week 13 here because i actually missed 2 days, and the thing was saying i had "too many lines" to post it
Josiah Murphy
didn't post week 13 here because i actually skipped 2 days that week, and the thing was telling me there were "too many lines" to post it
Aiden Hernandez
Ryan Hill
and my program overall:
A (Sunday)
3x5 Squat
3x5 Overhead press
3x8 Banded deadlift
B (Tuesday)
3x5 Squat
3x5 Bench press
3x5 Barbell row
C (Thursday)
3x5 Squat
3x5 Overhead press
D (Friday)
3x5 Deadlift
3x5 Bench press
Deload rules:
When reps are missed, try same weight next time. If reps are missed again, deload ~10% and halve weight increases. After 3 deloads, LP is probably done for that lift. Program ends when third deload is hit in all lifts. Keep track of this.
Blake Watson
work the shitty parts more than the good parts
weird i know right
Alexander White
Nicholas Davis
Why is everyone so strong (relatively) in deadlifting? Wtf is this? A lot of guys here can't even bench 1 plate but have no problem doing 4 plate deadlift. I'm at 225 lbs, after 2 years (on-off) of strength training, I still can't deadlift 4 plates. I have strong backs, 225 lbs bent over row x5, 165 OHP, 250 bench, 340 squat but still no deadlift. Could it be my long femurs? Deadlift is 375(170kg) barely.
Dylan Taylor
If you care about maintenance, why care about bench strength? Do incline bench and do dumbell for volume + maybe dumbell flys. If you really care about bench strength, add accessory, strengthen your triceps (bench 2x per week, triceps 2x per week).
Logan Gomez
You have shit form, but you're too lazy to take a video so it could be fixed. Good luck, young evermediate.
Eli Hill
Assuming this is not bait you have to be 50 kg for the numbers to add up. Are you a complete skeleton or reaaally short?
Isaac Murphy
It's not even that. I perfected my form, even recorded from the side. My whole body moves, hips don't shoot up first, lats and abs are braced properly, head is in line, etc. One guy in my gym deadlifted 4 plates after 15 days of doing it and he looks like a little buffed construction worker. I think it's because of my short arms @ 6'1 that turn every deadlift into defecit.
Dominic Baker
Christopher Howard
can i lick your yummy tummy
Austin Hall
count the bar
Chase Perez
Huh? You’re saying I can’t make my bench go up while maintaining weight? My squat and deadlift are still going up while maintaining. Even made some very slight ohp gains.
Ayden Lopez
It will go up if you're a beginner. But depending on your weight, after couple of months it'll be near impossible to add bench. If you're still milking linear gains, keep going. I had to go from 90kg to 102 kg body weight over time.
Dominic Bailey
How much do you weigh
Joseph Bailey
Are you counting the bar?
Dylan Lee
is this good for 8 months of lifting?
i started at borderline untrained
Grayson Morgan
Leo Powell
That's pretty good m8.
What kind of program are you running right now?
Evan Morales
Wtf my 110lbs gf who started training 2 months ago can press more
Julian Parker
nice b8 fag.
train upper body like a real man and stop doing deadlifts.
Andrew Wood
What is this site?
Colton Reyes
6 day PPL
Camden Miller
Jackson Miller
Mein Gott, another Starting Strength victim
Tyler Richardson
Imagine being red man, and not the good kind either
Chase Barnes
Tfw no orange man
Hopefully 2019
Levi Bell
Well fuck your 110lb gf. Some of us struggle w/ upper body
Elijah Lee
Will do tonight
Jaxon Bell
lol gross
Grayson Scott
calisthenics fags beware! thats what yout get for a lot of pushup and pullup variations but only bodyweight squats. switch to on legged and pistol squats as soon as you can.
Lincoln Edwards
Grayson Morris
Whjat website is this
Jackson Smith
You should be at least 18 to post in here or be close to it. If you are 10 or below they are ok number but stop going to gym you can do it later so you will not end up as manlet.
Ian Ortiz
symmetricstrength.com
Dominic Peterson
>tfw 10 more kg from advanced squat
w-wew
Levi Lee
Tfw struggling to squat 50kg (bar included)