Post: #1

Over the summer, I started the starting strength program . The program consists of two workouts

A

Squat 3x5
Bench Press 3x5
Deadlift 3x5

B
Squat 3x5
Shoulder Press 3x5
Power clean 5x3

I had no problem with Squats, bench presses or deadlifts . My form was pretty good however, when it came to the shoulder press and the powerclean, something wasn't right . Basically I had incorrect form with both of those workouts and struggled to do it correctly . As I kept adding weight, I noticed I was struggling more and more which told me that I hadn't been making much progress. with my current form. I asked for help at my gym and almost every person that tried to help showed me a completely different way every time . I've watched video's on youtube for the power clean which is what I struggle with the most but my whole program has got put off since I was doing the workouts incorrectly . I want to get back to the gym ASAP . I want to learn the proper form but I'm wasting my time talking to people at the gym as I said before .

I also have a question about diet . So according to starting strength, based on your current bmi determines the amount of protein and calories you have to consume to build more muscle . My question is do you have to consume an exact number of protein and calories based on the calculations to build muscle or can you still put on muscle with something under that exact amount ? Also, I need some pointers on an affordable diet to get me going . I'm about 6'1 170 pounds trying to at least gain 10 - 15 pounds of muscle in the next 6 months . Anyways, I'm no expert so drop some knowledge , thanks .

Post: #2

Try the power clean and shoulder press with lighter weights until you get the movement nailed. Power cleaning is something that I don't do very much of because the front squat arm position is uncomfortable to my wrists.

Here's a video that ought to help with form.
http://www.youtube.com/watch?v=6TlbDQUWs0s

Also try variations of the shoulder press. Hell, you can do Arnie presses with dumbbells, or Pavel's side presses, however you want. As long as you're pushing hard you will make progress.

Post: #3

There are tons of thread on diet + cheap bulking food. Use the search feature.

As for the press: This helped me a bunch.





make sure you push through your heels, I always find myself leaning forward. Clench your glutes, abs, legs etc. You want a solid base to push off from.

Post: #4

You can eat a lot to gain weight, but don't set yourself up for disappointment. 10-15 lbs of muscle won't happen in 6 months.

Post: #5

the thing about muscles is that they take time to grow. and it also depends on the person. best thing is get rest, eat paleo, give yourself time to recover.

also to really trigger grow hormone avoid sugar this includes carbs like bread for 2-3 hrs after workout

Post: #6

(11-13-2012 06:55 PM)Kdog Wrote:  You can eat a lot to gain weight, but don't set yourself up for disappointment. 10-15 lbs of muscle won't happen in 6 months.

It can given the right conditions. I think I've put on twenty pounds of muscle (maybe more, not sure) in nine months, most of it in my legs and back. One of my friends put on close to fifty pounds of muscle (the pictures of him before and after are amazing) in a year. You just have to throw some heavy damned weight around. It depends on a lot of factors but if you've never lifted before and suddenly lift, eat, and sleep enough, you can grow a ton.

Post: #7

With everything if possible find a mentor. In all facets of life you want to learn from somebody who is above your level. Try finding a partner in the gym. It sucks to open but alot of guys workout by themselves and are open to helping others. I'm a small guy but whenever one of my soldiers or any other soldiers want advice or help, I am open to helping. The ones who I know are serious I would be open to working out with them. It's always helpful to have a partner to push you or critique your form.

Don't me scared. Be open and you should be able to find a partner. This forum has a wealth of info regarding diet. Search search search. The question almost comes up monthly. Find a diet you can stick to, maybe on cheat day a week, track your progress and stick to it for 6 weeks to re evaluate.

Too easy.

Post: #8

(11-13-2012 06:55 PM)Kdog Wrote:  You can eat a lot to gain weight, but don't set yourself up for disappointment. 10-15 lbs of muscle won't happen in 6 months.

Not the best statement. Don't put your limiting beliefs onto others. While it might not be all muscle, putting 10 lbs on in 6 months and still looking jacked is very doable. Ever try taking liver tablets?

Post: #9

6 months before and after.




10+ pounds of muscle is possible. Myth busted.

Post: #10

(11-14-2012 08:05 AM)Hades Wrote:  

(11-13-2012 06:55 PM)Kdog Wrote:  You can eat a lot to gain weight, but don't set yourself up for disappointment. 10-15 lbs of muscle won't happen in 6 months.

It can given the right conditions. I think I've put on twenty pounds of muscle (maybe more, not sure) in nine months, most of it in my legs and back. One of my friends put on close to fifty pounds of muscle (the pictures of him before and after are amazing) in a year. You just have to throw some heavy damned weight around. It depends on a lot of factors but if you've never lifted before and suddenly lift, eat, and sleep enough, you can grow a ton.

50 pounds of muscle in a year...and didn't get obscenely fat? your friend used gear.