Hot answers tagged progress
Given the additional information you've posted, it sounds like you are simply hitting a wall. Those are good numbers on the squats and deadlifts, so it's possible that you're not recovering (perhaps from too little sleep?), but it doesn't sound like that's the case. I would see if switching to 3x5 instead of 5x5 allows you to progress. When I started with ...
Keep in mind that the bench and rows are using smaller muscles than the squats and deads. However for the rows to be that far behind the bench tells me you started the bench higher than the program would otherwise specify. In truth your rows should be another 20lbs heavier than your bench. There are usually two reasons why you can't make a lift: The ...
It could be a number of factors: Not enough sleep. 8 hours/night is the absolute minimum. Not enough food. Seriously, you need to eat non stop. Possibly even GOMAD. Bad technique. This is a very common cause of stalling, though if all your lifts are failing, this probably isn't the main issue. Still, posting some form check videos never hurts. Doing too ...
I'll start with the overall theory. Greg Nuckols wrote an excellent article on increasing work capacity, which is at the core of getting stronger. It provides a great framework to understand everything else. Option 1: Same weight, but increase reps. This is essentially how the Doug Hepburn training routines are designed. Another example of programs in ...
I'll bet anything you have long arms and a fairly small chest. As a result, both the bench press and the row are a lot harder for you than for someone with shorter arms. Just set lower goals for those two movements, you'll never push/pull as much as a guy with T-Rex arms and a Donkey Kong chest.
There are advantages and disadvantages to both doing more reps/sets and less weights as well as to doing heavier sets and fewer reps. However, in general, I suggest you switch from machines to free weights (http://forum.bodybuilding.com/showthread.php?t=157022873) because of advantages such as including supporting muscles, coordination, flexibility, and so ...
I'd recommend doing abdominal rollouts: If you have the space you do them with a barbell (provided the weights can freely rotate), or you can pickup an "ab roller' like the one shown above. They are quite cheap (I picked mine up for ~$5), light and compact. Once kneeling rollouts become too easy, its a matter of progressing to standing rollouts:
Progression in planks can take the form of added resistance, like you would with other muscles. AKA, add load. Weighted planks. Or weighted reverse planks. http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg
The next step is probably dynamic planks. There's a number of them, some of which can be seen here, but the idea is that you're working on maintaining core stability while moving in various directions.
The answer to this question really depends on your goals and available resources, so I'll give a few answers depending on some possible scenarios. Assuming, for some reason, you can only (or only want to) do bodyweight exercises and are stuck indoors: Any/all of the following: Jump squats Pistol squats Burpees Weighted vest (backpack may result in a ...
An excellent squat variation is the goblet squat. This helps build the upper back as well as your legs. Holding a dumbbell or kettlebell in front of you, perform your squats while keeping the implement up. I find it much easier to keep the weight over your center of gravity, which will be your major limitation on using a backpack to weight the squats. ...
Both approaches have worked for me. Doing more reps with the same weight is challenging for strength at first, and later for endurance. It works strength, endurance, and size. It can be hard to keep adding reps. Personally I prefer going heavier and doing sets of 3 and progressing to sets of 5 (and sometimes adding additional sets in order to get enough ...
@Joshua - I read your question, your updates, the response (I completely agree with Dave and Berin) and kept coming back to your #'s. It seems your out of balance between the different lifts and being 200lbs + the bench is far below where it should be - especially based on your systematic approach, focused diet, etc. What is missing from your information ...
I would also highly recommend to add chin-ups as an additional exercise. This will help with the lats development needed for both bench press and barbell rows and grip strength needed for deadlifts. The original Stronglifts 5x5 had chin ups after deadlifts and dips after barbell rows.
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