Re: Diet and Exercise 2010: Whatever it takes
Am I reading this right, weight x sets x reps?
If so, and you are following a particular program, then stick with it and get going. If you're not following a prescribed program, and you want to see large gains in strength, then I'd suggest a different approach.
Start with a relatively low weight, do a set of 10. Then add 10 or 20 pounds, reduce two reps from your set, and then do it again, and then for a fourth set, if you have it in you. I added about 70lbs of muscle when I was in college doing that for all of my major muscle group workouts. Within 9 months I had my sets of 10 on the bench at 245lbs, up from 165. For the record, I added 20lbs, dropped 2 reps per set. Warning though, you're likely to add a lot of muscle mass. In my experience, women weren't particularly attracted to a guy that bulky, and some guys like to talk smack to guys with a lot of muscle.
Well, let me go like this...
"start" is roughly right before xmas
Squat: 235x3x5 5/19/10... start ~65 (approx.)
Bench: 175x3x5 max... start ~105
Press: 115x3x5... start ~55
Deadlift: 240x1x5... start ~115
A workout... Squat, Press, Dead
B workout... Squat, Bench
Monday/Wednesday/Friday
recently I've dropped the deads and added power cleans every work out.
This is about 5 months of progress. I'm stalling out because I'm not recovering enough right now. This is some combination of sleep and that I'm reaching my limits on the current routine. You can't keep adding 15 pounds a week forever, sadly. So, I reset to 200 and worked back... but again, it has its limits. There's a reason it takes years to get that strong.
I'm working from the program delineated by "Starting Strength" by Mark Rippetoe. The program emphasizes that 5 reps is the right place for strength increases... 10 tends to be more cardio... 1 doesn't necessarily provide enough of signal for adaptation. More literally I'm going from the dictates of a co-worker of mine (same division) who just got his 1st level coaching cert from USA Weightlifting. I'll probably have to change soon... but I've stalled on each item once already... it happens. I'm not recovering enough on the squat to allow for increases every time so I'm switching to a light day on Wednesday. Of course I was hoping to get further before hitting that wall... but such is life.
In general I need to work on cutting back the food intake and keeping on the same program which is then supposed to facilitate weight loss... we'll see.
I'm 5'8", 28 years old, and... haven't looked at the scale out of fear. I've thinned out in some parts but not significantly. My ideal weight is probably in the 160-190 range... if I keep lifting then its 180-190... especially when you consider that my frame is large in the first place.
Generally, I take it one day at a time at this point and see what I can do. Everything is working so far so I'll keep with the current rythym.
edit: as for the other stuff... I don't think women will prefer a 300 pound weakling and its easier than running. I'm also not going to avoid getting into better shape because some meathead is going to be all meathead. Frankly, meathead could tool on me now... and what can I do? As it is, some kid tried to rob me of my phone last week... I figure most guys when they're in shape end up repelling more trouble than creating. Frankly, I'd rather be at a point where I'm just going to be myself and let other elements be a compliment to that. I'd like my physique to go from disqualifier to a complimentary item.
