Not Gaining Strength

[hell911]

im 21, 5'7" , 150lbs , bodyfat i guess 18%?

my lifts are so weak. bench 50kg, squat 60kg, deadlift 70kg

my daily calorie intake
Calories = 2702
Protein = 145.5g
Carbs = 278.8g

how to improve my lift?

i workout 4 times a week, mon tues and thurs friday.

[Deon5]

i workout 4 times a day, mon tues and thurs friday.

Did you mean 4 times a week?

[Gaspaco]

Concentrate on basics, don't workout more than a hour but insane!!!!

Every body part once a week!!! 6-8reps heavy with 100% technique!

Eat more, sleep more!

Good luck

[hell911]

yea, 4 times a week, will edit now

[fishizzle0927]

i would try and up the protein to a gram and a half per pound of body weight. eat 6 times a day 3 times equal part carbs to protein the other 3 times high protein and head to the workout QnA section.....

[fishizzle0927]

apologies you are here haha

[hell911]

i would try and up the protein to a gram and a half per pound of body weight. eat 6 times a day 3 times equal part carbs to protein the other 3 times high protein and head to the workout QnA section.....

so you are saying instead of taking Protein = 145.5g, i should take 225g?

[greenwell001]

i would try and up the protein to a gram and a half per pound of body weight. eat 6 times a day 3 times equal part carbs to protein the other 3 times high protein and head to the workout QnA section.....

I thought this myth was debunked. You don't have to eat 6 times a day. Let me say that again, you don't have to eat 6 times a day. 1.25 grams/lb of LEAN BODY MASS is plenty protein. Remember, LEAN BODY MASS. Anything more than that would be a waste.

[Twin]

if your worried about strength. dont go any higher than 10 reps and take 5 mins -6 mins rest inbetween each set even if it doubles your workout time. my strength blew up like this.

save the short rests /higher reps for the hypertrophy days... where your concern is not strength just hypertrophy...

post your routine too and make sure your eating clean nutritious food.

[hell911]

im going back to Ripptoe's SS routine and build a base first, and will increase protein intake.

[gearbox]

To gain at the beginning where your at is proper diet and be consistent in going to the gym. Lifting takes years not months

[dj erk15]

Concentrate on basics, don't workout more than a hour but insane!!!!

Every body part once a week!!! 6-8reps heavy with 100% technique!

Eat more, sleep more!

Good luck

Solid post and all you would have to concentrate on to gain strength. 6-8 reps with heavier weight. Also read the stickys on this forum, great info and will help with your quetion.

[fishizzle0927]

I thought this myth was debunked. You don't have to eat 6 times a day. Let me say that again, you don't have to eat 6 times a day. 1.25 grams/lb of LEAN BODY MASS is plenty protein. Remember, LEAN BODY MASS. Anything more than that would be a waste.

gw remember he said he wanted to super bulk. just giving my opinion to try and help the fella out