T Nation

Frustrated with Progress

I’ve been training for 2 years, the past year solidly. The first year I basically went from scrawny to average.

My diet consists of the following for the past year.

Calories ~3100
Fat 128
Carbs 177
Protein 320

Weight: 235
Height: 6’3"

1 RM guess
Bench: 85 dumbbells
DL: 375
Squat: 215

I’ve been working out using Arnold’s Level I program(3 days per week) and CW’s workouts from Muscle revolution.

Which of these variables need to change in order for me to lift higher?

Eat more carbs. I weigh around 155 and eat more carbs than you!

Carbs seem rather low.

But, I doubt that is your MAIN problem with your strength.

85 lb DB press max, squat is really low too. wow, that’s pretty bad

Do you keep a log book? I noticed once I started keeping a log book and making notations on when to increase that I made the best progress, rather than just going on the fly.

Also start keeping a workout log and a diet log if you don’t already.

Rework your numbers for your diet and hit the gym at least 4 days a week. If you’re plateauing increase the intensity. That can be through using more weight, upping the reps, or upping the sets, or even lowering your rest time.

Your bench and squat pale in comparison to your DL. Very weird…doesn’t seem…right…

We are similar in height and weight (I’ve lost some weight and am gaining it back, so my profile is a bit off).

I’ve easily doubled your calories for months on end so look to upping your calories, just more of the same (given that you’re eating descent foods).

Plus, I have to agree with your strengths. As an experiment, I’d (because I love it) work up to squatting that max for 20 reps (breathing style).

If you eat enough and get to that point you’ll be quite a bit more heavily muscled.

Even if 20 reps squats are not your thing like they are mine, you should still be ABLE to squat your current max for a tough set of 20.

[quote]Sir wrote:

Your bench and squat pale in comparison to your DL. Very weird…doesn’t seem…right…[/quote]

Actually, that’s very common for someone with his build (and mine).

We can make great deadlifters but crappy squatters and benchers.

Taken from TC’s article “Why Lurch Wont Grow”

Because of physics, lifting weights can sometimes get pretty frustrating for tall guys. Their squat poundages are usually comparatively pathetic, and don’t even talk about what they can bench.

Luckily, tall guys are usually pretty good in the deadlift and the odd machine where their leverage inexplicably works well for them, like the friggin’ leg extension.

You might also want to consider more of a split program than CW’s 3-day a week program.

Besides the eating more (especially carbs)and focusing on your squat, I’d have to advocate some type of split. Most looking to get bigger/ already are bigger will probably agree.

I’ll take these words of advice. I work very hard at the gym, resting for specified points in time, using good form, etc.

I have a fairly lean build, however I’m not satisfied with my bench or squat.

does it matter than my squat is ATG?

also, does my height play a role in my somewhat slow development of squat and bench press?

Before i say this i want to stress, it isnt some kinda “dig” ok?

I dont think you should worry whether your height negatively affects either exercise… just do your best, do 100% and even if that is still 100lbs less than the next guy, if you do it consistently, you can still craft an amazing physique.

Concentrate on the effort, not the performance.

Joe

[quote]Joe Joseph wrote:
Before i say this i want to stress, it isnt some kinda “dig” ok?

I dont think you should worry whether your height negatively affects either exercise… just do your best, do 100% and even if that is still 100lbs less than the next guy, if you do it consistently, you can still craft an amazing physique.

Concentrate on the effort, not the performance.

Joe[/quote]

No offense taken. In fact, I like to be dug into.

  1. It provides me with criticism.
  2. It drives me to lift even more when others mock me.

[quote]Joe Joseph wrote:
Before i say this i want to stress, it isnt some kinda “dig” ok?

I dont think you should worry whether your height negatively affects either exercise… just do your best, do 100% and even if that is still 100lbs less than the next guy, if you do it consistently, you can still craft an amazing physique.

Concentrate on the effort, not the performance.

Joe[/quote]

Well for some individuals its the performance (aka GETTING F__KING STRONG) that matters most. Personally, seeking inhumane strength is what Im after… if I gain size as a result, which is almost an after-thought, then cool beans.

Well, I’m taking 3 days off, then starting The Shotgun Program.

I work as hard as I can in the gym, so I’ll just continue to do that and eat a lot cleanly. I’ve only been lifting 1 year steadily after getting to average, so I’ll see how it goes.

[quote]BigKDawg wrote:
Joe Joseph wrote:
Before i say this i want to stress, it isnt some kinda “dig” ok?

I dont think you should worry whether your height negatively affects either exercise… just do your best, do 100% and even if that is still 100lbs less than the next guy, if you do it consistently, you can still craft an amazing physique.

Concentrate on the effort, not the performance.

Joe

Well for some individuals its the performance (aka GETTING F__KING STRONG) that matters most. Personally, seeking inhumane strength is what Im after… if I gain size as a result, which is almost an after-thought, then cool beans.[/quote]

Certainly an admirable goal, but why are you in the bodybuilding forum if size is almost an after-thought for you?

OP, just out of curiousity on the bench, is your weakpoint off the chest or lockout. My experience has been that taller guys with long arms are fine off of the chest but lockout is difficult.