Guys here's an update of what happened yesterday...
Basically I was doing squats and I was paying attention to my legs trying to focus on my form... my form seemed a bit off... anyway, I did this:
80kg x 10
80kg x 9
80kg x 3 -- this is where I failed. I went down on the 3rd or maybe 4th rep and couldn't push the weight back up. I was kinda stuck under the barbell. I ended up getting it off me by tipping it to the side.
70kg x 6
So, compared to last week this was a complete screw up. I was aiming at doing 80kg for all 4 sets, and I thought I would be ok, because I could do a few more reps on the second set, yet I got to the point where I felt like I couldn't do another rep and I did it anyway because it was only the 3rd/4th rep and I felt like... if I can't do this now, I'm not progressing, and I've been wasting my time. Needless to say my mental attitude was incredibly poor due to this accident with the weights. I also hurt my shoulders a bit, and I had to get the rest of the workout done and I was wasting precious time. I ended up doing the rest of the workout, but I did lighter weights than I could have. I even had to skip one exercise because it was already 1 hour 10 mins and it was pitch black outside... the workout went down the drain...
I've been trying so hard to build this muscle up, to get in a body I'm confortable with, I was in tears... I'm not ashamed to say that... this IS that important to me. It's been my goal for the longest time. To first lose that weight, then to build this muscle, and so far I feel like I'm just going right back to point A gaining nothing but fat. That one moment of screwing up made ruined my whole workout but has put me in a rotten mood since.
Anyway I just have to chalk it down to the fact I lost another opportunity to build muscle. My legs are hurting today, but I could have pushed myself, and It was not progressive overload so there won't be any new muscle coming in anytime soon. I'm really hoping that I have increased my strength for tomorrows workout... it may be true I worked out with flaws the last 3 months but its been 3 months of dedication and exhaustion and times where I feel like I am getting nothing in return for all my efforts except FAT gain which is going to take me even more time to get rid of.
The moment I discover I have gained some muscle and know how to truly do it through actual experience, I will have accomplished my goal. For many its an easy task, and to be honest I didn't think it would be this hard... but its an important step in my life as I've chosen it to be.
Why do I want to build muscle so badly anyway?? C'mon guys... I want to feel confortable inside this body of mine, I want to increase my strength so my back doesn't hurt me so damn much from the scoliosis I have... I want girls to notice me and all that too, of course...
ANYWAY I wil have to let you guys know how I go with my next workout.
Stop worrying about how much weight you are lifting. Building muscle has nothing to do with how much weight you can do. Being strong and building muscle size don't necessarily go hand in hand.
Work each set in the rep range I told you to do. A 3 rep set of squats is NOT!! what the program is bro. 10-12 reps EVERY SET! That means if you have to decrease the weight to hit that rep range, then do it. Even a 9 rep set = fail. 10 reps is a minimum here. I'd rather see you doing 15 reps and being a little light than being too heavy and getting less than 10. Follow the workout plan and adjust the weight accordingly.
It's good to see that you pushed it hard enough that you couldn't get the bar up. That's the intensity we are looking for. Next time, just dump it off of your shoulders behind you.
I'd rather you started your workout with the 70KG, and got 15 reps the first few sets. I ALWAYS squat in the 12-15 rep range. I can max squat about 185kg (405lbs), but I always do my working sets with 110kg at high reps for growth, not power and strength. Granted 2 months ago I injured my back and haven't been able to squat since then and my legs are now puny again.
Building a muscular body isn't an easy task for anybody bro. It takes years to get to where you want to be.
And as far as proressive overload goes, once you can do more than 15 reps on your sets, then add a little more weight to your sets and work until you achieve the same 15 reps at that weight, and increase the weight. More reps can also be considered progressive overload. Progressive overload doesn't mean "add more weight". It means increasing the demands of the body for muscle growth. More reps at a given weight is a greater demand upon the body, so it's progressive overload. There are MANY ways to achiever progressive over load. More wight, more reps, more sets, more frequent (as long as you recover properly), less time between sets, and greater intensity.
So, for you we have done atleast 3 of those if you are following the rep range I told you. More reps, more sets, and more intensity. Also, muscle mind connection. I know you haven;t achieved this because your sets are too heavy to be able to focus on this.
Don't lift too heavy. More weight will come, if you
follow the program bro. More weight comes with time only. You have to take the idea that you
have to do more weight in your brain and throw it in the garbage, because
you don't. The others you can change automatically.
Follow the program and you will make progress.
More importantly, how's the diet? You eating a lot more? I hope so, because otherwise you aren't going to get anywhere.
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