Weak guy needs help

[tmart1323]

I'm new to posting on the forum. I was hoping I could find what I was looking for without having to throw myself out there but here it is.

I'm super weak and always have been the weakest guy on teams I've been on. It's embarrassing. I want to get back into swimming and excel and not just be called a natural talent. I'm a sprinter and getting bigger and stronger is necessary to achieve the times I want. I'm 6'0 175lbs up 10-15lbs since I quit swimming. I can barely bench 135lbs 2-3 times, my squat is at 185lbs 2-3 times, I've been cheating on overhead press to get up 95lbs 5 times, and I've deadlifted 225lbs 3 times once but I wouldn't even count it with as bad as my form was. In the past I've worked off Rippetoe's starting strength but have not been happy with the results.

I know my genetics will never allow me to be a body builder build but thats not my goal. A couple years down the road I'd like to be 190lbs and lie between 7.25-7.75% body fat. Right now I'm 14% body fat. Getting the body fat lower is not the issue for me, the issue is gaining strength and mass. Please any help is greatly appreciated.

[Swolberham_Lincoln]

Hi there. This lesson was one of the most important things i ever learned and most still struggle with it. "Leave your ego at the door" you mentioned how you will cheat on reps to get the # of reps you desire. Stop This. Technique is the most important thing. Stop comparing yourself to others and start competing with yourself to be the best you can be. Strength is mostly dependent on the Central Nervous system, not necessarily muscle size. As you lift more, your brain will develop with your motor units to fire faster and more effiecent/synchronized, which will help you lift more weight. Consistency and technique is key. Don't cheat reps and focus on going through the whole range of motion. Record your workouts as this will keep you motivated and help with the strength gains.

[tmart1323]

Thanks man I've been working a lot on form. I record everything. I'd like to insight on a program to follow at this point. Do I only need compound lifts right now?

[Swolberham_Lincoln]

I would recommend starting with compound lifts then some accessory work (isolation exercises) such as bicep curls etc.

[Swolberham_Lincoln]

heres what i do ( i switch up accessories every workout but ill try my best) all sets are 8-12 reps. but you might want to be more in a 5-10 rep range.

Day 1 Chest Triceps Shoulders (Everything is 3 sets. 8-12 reps) you might want to try 5-10 reps if you have a skinnier build
Flat Barbell Bench Press
Incline dumbell bench press
Sitting (back Supported) Dumbell Shoulder Press
Dips
Chest Flyes (Cables, Dumbells on a flat bench, or flye machine) your choice
Tricep push down (you can use a rope, straight bar, or v grip bar) your choice
Skull Crushers

Day 2 Legs/back/biceps
barbell squats (front or back) what ever is more comfortable for you right now. I do 3 sets of back then 3 front.
Dead lifts (watch a ton of videos on technique) I like elliot hulse's corrective deadlift video on youtube
LEg press
Leg extensions (quads)
Leg Curl (hamstrings)

Pull ups
Row machine
shrugs
Dumbell Bicep Curls

[Swolberham_Lincoln]

this way you can work out 6 times a week with 1 rest day and hit each body part 3 times, which will give you a lot of reps to improve your strength. I dont work out if im still sore from the previous work out. If it is chest day and my chest or triceps are still sore i take the day off. My body is telling me that it is still recovering, so there is no point tearing your muscles down if they havent repaired yet

[Swolberham_Lincoln]

you could also choose to do a 3 day split by hitting everything twice a week an example of this would be

Day 1 chest/tris/shoulders
Day2 Legs
Day 3 Back/bis

[tmart1323]

Alright this is what I had put together but was afraid of moving away from the starting strength program since that is familiar with me:

2 day split - My body recovers quick I feel I need to hit the muscles more than twice a week

Compounds I go 4 sets of 8 (except DL)...Isolation I go 5x10

Day 1:
flat barbell bench
over head barbell press
cable rows
barbell curl
tricep push down
skullcrushers
flyes
upright rows

Day 2:
Squat
DL (3x6)
shrugs
back extensions
leg curls
leg extensions
pull ups/chins (switch off)

ab and cardio 4 days a week.

Seems pretty similar to what you have I just thought it seemed like a lot compared to what I've been doing

[hellomycognomen]

If you want strength, then follow a strength training program, ie low reps, heavy weight, with long rest periods in between sets.

Strength programs are more taxing on the CNS so while you may "feel" recovered you may in reality need an extra day.

From what you outlined above there is no need to add the back workouts on leg day, just keep it a simple upper/lower split IMO. Have a least one exercise per muscle. Also some exercises are better than others IMO, for example, I see zero benefit to the upright row and the over head press. If you want to hit the shoulders front and lateral raises are far superior with little to no risk, do them on the cable machine to change the resistance curve is an even better alternative. Dont forget to also work the rear deltoid.

[tmart1323]

I'd like strength, size, explosiveness, and flexibility

[Bman001]

Hey bud, just a little motivation. I've been working out for 4 years now and I started at 145 now 180. Find out what ever works best for you, gym is 25% diet is 75%. I still struggle with this today!

[hellomycognomen]

I'd like strength, size, explosiveness, and flexibility

You want everything huh? Then I would recommend P90X. hehe

Seriously tho, there will always be trade offs. The closest program that I can suggest that would offer you such a desired combination is a Daily Undulating Periodization routine, with a yoga day added to the mix to fulfill your flexibility goal.

You can google it to get a better understanding of the principles involved but basically it incorporates three different workout routines, one focuses on strength, the other on hypertrophy via volume, and the last in explosiveness and power. You design three identical routines but the loads, rest periods, sets and reps, will all be different to meet the workout for that day. You alternate the workouts (periodize) and progressively increase the demand as you become stronger, faster, bigger, etc.

[shaunjohn242002]

Whatever program you decide to do, you need to first get your head in the right place man. Perception is a powerful thing. I guarantee you nobody here or anywhere else started benching 300 plus off the rip. It takes time and consistency. It also takes the right mind set. You need to get rid of that I'm weak and my genetics are bad crap and start getting angry at that bar. It sounds strange but hatred will be your best friend when it comes time to move weight. Good luck with your goals man

[Learn1st]

Thanks man I've been working a lot on form. I record everything. I'd like to insight on a program to follow at this point. Do I only need compound lifts right now?

When I started lifting I used the strong lifts 5x5 program. I chose it because it was compound lift centered and exaggerated the need to use correct form even if it made you cry to admit how little you were lifting.

This is a beginning strength program but you can always supliment with high reps on accessory movements to also add a bit of hypertrophy.

Just one of many options.

[KWard]

Hi there! You see, you should believe in yourself first of all, to raise your self-esteem and work on the willpower. Train the willpower and you will cope with any task!