frustrated.. 3.2K reps

[workoutjunkie94]

I've tried this whole bodybuilding split for well over a year(I know not a long time but I feel like I'm getting nowhere with it) I've made some progress not as much as I could for how hard I work.

All my joints hurt bad at this point and my body is just worn out so starting Saturday I'm going to take a week off to let my body recover and come back with a whole new training mindset. I'm tired of this bodybuilding style I put too much isolation movements and make muscle imbalances.

I want to train as a powerlifter and build overall mass. I also want to compete sometime in the middle of next year.

What programs would you recommend I've never tried one?

[WHEYQUACH]

If you want to train like a power lifter and gain strength, do the 5x5 training program and make sure to do only compound exercises. Forget the isolation exercises.

[workoutjunkie94]

If you want to train like a power lifter and gain strength, do the 5x5 training program and make sure to do only compound exercises. Forget the isolation exercises.

Yeah i need to get rid of all that isolation that's why I need this week off to change my mindset on training.

Alright ill search it and check it out

[untranslatedZA]

SS till u no longer get gains from it
then
Madcows 5x5 till u dont get gains from it, this should be like a year most likely, by then you will be a little more experienced to choose what you would like.

Also why wait till next year to compete, 1 meet i learned more about powerlifting than 6 months of forums and google.

[workoutjunkie94]

SS till u no longer get gains from it
then
Madcows 5x5 till u dont get gains from it, this should be like a year most likely, by then you will be a little more experienced to choose what you would like.

Also why wait till next year to compete, 1 meet i learned more about powerlifting than 6 months of forums and google.

Not saying Im a veteran but Ive been training pretty hard for a whole now and don't think ss is best for me. I've seen madcows 5x5 and wendlers 5/3/1 those look pretty good.

[xX0Xx]

Ive ran both 5/3/1 and madcows and hard to say which one is better but i personally enjoy benching twice a week and squatting 3 times per week more than wendlers at my phase of training(under 500kg total).

[untranslatedZA]

5/3/1 is boring as **** and i really do think u could get some out of SS tbh, even if its just one run

[DCSpartan]

only reason to do SS is if you dont deadlift and you dont squat to depth, like most bodybuilders out there.

[Heavy_Beats]

1) Starting Strength.
2) Video critique/fix errors.
3) More Strength.
4) First Powerlifting Meet.
5) Madcows, Texas Method, 5/3/1 etc.

If you are serious about progressing you will lift at the next available powerlifting meet and make some connections with the lifters in your area as well as get your technique in order. While you wait for the next available meet you will do Starting Strength and post a video critique thread so you can fix any errors that would disqualify your lifts or generally weaken your performance. If you can find a coach that would be ideal.

Congratulations on rising above "bodybuilding".

Also you have much more to gain on Starting Strength, you should be aiming to get to 276lb squat 3x5 for a start.

[ashylarryku]

Can you post a little more about yourself, as in what your diet is like, and how many calories you're getting in each day (NOT an estimate). You can train harder and smarter than anyone else in the gym, but if you're not getting in enough quality nutrients, you're spinning your wheels.

[workoutjunkie94]

Can you post a little more about yourself, as in what your diet is like, and how many calories you're getting in each day (NOT an estimate). You can train harder and smarter than anyone else in the gym, but if you're not getting in enough quality nutrients, you're spinning your wheels.

I'm eating plenty at least 4000+ a day I've been gaining weight but my strength isn't going up much

[thom2355]

Three things:

First, http://forum.bodybuilding.com/showthread.php?t=386505

This will give you a great deal of information on different programs and how to implement them.

Second, read this a couple times and let it sink in:

1) Starting Strength.
2) Video critique/fix errors.
3) More Strength.
4) First Powerlifting Meet.
5) Madcows, Texas Method, 5/3/1 etc.

If you are serious about progressing you will lift at the next available powerlifting meet and make some connections with the lifters in your area as well as get your technique in order. While you wait for the next available meet you will do Starting Strength and post a video critique thread so you can fix any errors that would disqualify your lifts or generally weaken your performance. If you can find a coach that would be ideal.

Congratulations on rising above "bodybuilding".

Also you have much more to gain on Starting Strength, you should be aiming to get to 276lb squat 3x5 for a start.

Third,

I'm eating plenty at least 4000+ a day I've been gaining weight but my strength isn't going up much

Calories don't mean sh*t. Proper macros are much more important. Similar, but not the same.

[ashylarryku]

I'm eating plenty at least 4000+ a day I've been gaining weight but my strength isn't going up much

Hm . . . . lol

Can you post your typical training week. Not just your split, but everything you're doing on every day.

I would say if you're not making progress, chances are you'd do better just picking any well known program that has given results and sticking to it. I'd recommend 5/3/1 because I have done it and enjoyed it, but plenty other would recommend SS or Bill Stars (not sure if they are the same routine, as I've never done them or even checked them out).

[ashylarryku]

Calories don't mean sh*t. Proper macros are much more important. Similar, but not the same.

This.

[bmontgomery87]

^^everything Thom just said.

[workoutjunkie94]

Okay I'm not an expert but calories do mean **** if you don't get enough of em you wont be gaining.

I get in around 140g id guess for protien a day the rest I don't focus on I'm just trying to eat a lot.

[workoutjunkie94]

Three things:

First, http://forum.bodybuilding.com/showthread.php?t=386505

This will give you a great deal of information on different programs and how to implement them.

Second, read this a couple times and let it sink in:



Third,



Calories don't mean sh*t. Proper macros are much more important. Similar, but not the same.

Wow that's a lot to read on that thread I will take a look at it this week

[ashylarryku]

Okay I'm not an expert but calories do mean **** if you don't get enough of em you wont be gaining.

I get in around 140g id guess for protien a day the rest I don't focus on I'm just trying to eat a lot.

4000 calories from Krispy Kreme is not the same as 4000 calories from steak, chicken, sweet potatoes, fruit and veggies. Obviously I'm not saying you're eating doughnuts all day, but I'm just trying to get a point across that WHERE you're getting your calories from is just as important as how many you are getting.

140g of protein is pretty weak. That's not even 1g/BW.

We have found your problem . . . .

[simp3204]

From the lifts listed in your sig, I would recommend SS.

[BigJon55]

1) Starting Strength.
2) Video critique/fix errors.
3) More Strength.
4) First Powerlifting Meet.
5) Madcows, Texas Method, 5/3/1 etc.

If you are serious about progressing you will lift at the next available powerlifting meet and make some connections with the lifters in your area as well as get your technique in order. While you wait for the next available meet you will do Starting Strength and post a video critique thread so you can fix any errors that would disqualify your lifts or generally weaken your performance. If you can find a coach that would be ideal.

Congratulations on rising above "bodybuilding".

Also you have much more to gain on Starting Strength, you should be aiming to get to 276lb squat 3x5 for a start.

^This! repped

[workoutjunkie94]

4000 calories from Krispy Kreme is not the same as 4000 calories from steak, chicken, sweet potatoes, fruit and veggies. Obviously I'm not saying you're eating doughnuts all day, but I'm just trying to get a point across that WHERE you're getting your calories from is just as important as how many you are getting.

140g of protein is pretty weak. That's not even 1g/BW.

We have found your problem . . . .

I'm not allowed to take in anymore I have kidney condition that docs say I should be taking below 80 a day because it overworks it.

My food is 80% food meat,rice,chicken,tuna just main good foods.

Rest is yogurt pizza and whatever else sometimes to get in some extra calories

[Retardo-pex]

I'm not allowed to take in anymore I have kidney condition that docs say I should be taking below 80 a day because it overworks it.

My food is 80% food meat,rice,chicken,tuna just main good foods.

Rest is yogurt pizza and whatever else sometimes to get in some extra calories

Take care of your health first then. Working out for a year or 10 years doesn't mean anything in terms of lifting experience. SS is a strength program, you run it like a champ, stall and reset a few times until you no longer make strength gains with it. Its not as if people judge you and assume you know nothing because you are on a "beginner's" program. The idea is to get a strong as possible as fast as possible while your body is in a stage that still allows you to. You want to get into powerlifting within the next year and your numbers are low, start from the bottom and work your way up, your strength and trianing knowledge will improve.

[Heavy_Beats]

I'm not allowed to take in anymore I have kidney condition that docs say I should be taking below 80 a day because it overworks it.

My food is 80% food meat,rice,chicken,tuna just main good foods.

Rest is yogurt pizza and whatever else sometimes to get in some extra calories

You have no hope then, sorry bud. BTW if your Kidneys are so weak you cannot process 80 grams of protein shouldn't you be getting a transplant?

[untranslatedZA]

You have no hope then, sorry bud. BTW if your Kidneys are so weak you cannot process 80 grams of protein shouldn't you be getting a transplant?

I know its bad but i lol'd so hard at this.

How much is your water intake ?

And btw, at your level macros and stuff arnt that important

inb4 people rage at me telling me how important protein is.

In my last cycle of madcows i was lucky if i got 80g of protein a day, was living on mostly bread and polony ( which is mostly fat ) and some weetbix with milk and water since i couldnt afford good food and i cant stand eating eggs all day long. I still made progress 30kg in 3 months and i didnt bench once. The more of a beginner you are the less important things other than training+rest are. And OP you are a beginner you need to admit that to yourself first and man up, chances are you will make decent progress on at least 1 Run of SS

[goosefrabbas]

From the lifts listed in your sig, I would recommend SS.

This. For your body weight, your lifts are low enough that you should be able to make good progress on SS. Plus, focusing on the compounds, including learning proper powerlifting form, will give you better results (compared to your old bodybuilding ways) than you'd think.

[workoutjunkie94]

You have no hope then, sorry bud. BTW if your Kidneys are so weak you cannot process 80 grams of protein shouldn't you be getting a transplant?

They're not weak at all. It's just my doc says since I have an issue which is 3 cyst total in them I'm better off in the long run taking in around 80grams.

[thom2355]

Okay I'm not an expert but calories do mean **** if you don't get enough of em you wont be gaining.

I get in around 140g id guess for protien a day the rest I don't focus on I'm just trying to eat a lot.

Your body processes macronutrients differently....adding to that, everybody's body reacts differently to differing amounts of Protein/carbs/fat. Using calorie counting is not optimal as you do not find out what macro ratio works best for you. For instance, if I keep carbs out of my diet, I can handle around 6500-7000 calories without gaining weight, but if I add them in, I gain at 4000 calorie total. I am still playing around to see what ratio benefits me the most.

I'm not allowed to take in anymore I have kidney condition that docs say I should be taking below 80 a day because it overworks it.

My food is 80% food meat,rice,chicken,tuna just main good foods.

Rest is yogurt pizza and whatever else sometimes to get in some extra calories

I am not a health professional, but I would definitely say that you consult another physician. If there is a common answer from the second opinion, the best bet would be to consult a sports nutritionist that has a much better idea of how the body works than I do. Again, this would be all about finding the macro ratios that work for you.



....In the mean time, run Starting Strength for 12 months and see what happens. (I will give you a hint....you will get stronger)