not seeing huge results

[sparkant]

i think you should do this: Super Squats 20 Rep Squat Routine

take note of the diet at the bottom and follow that too.

AWSOME routine if done correctly but not sure if this guy is experienced enough to train at that level of intensity and maintain good squatting form i did this routine for 3 months when i was a a teen and i swear thats why my legs are so freaky but i was already squatting 315 for reps when i started it , i think he would benefit from a basic split routine-training as hard as possible

 

[z66x]

So today I weighed in at 140.6lbs that's a gain of about 2 pounds I weighed 138 before I just rounded up. I haven't been eating fatty foods lately so I'm thinking that I've gained two pounds of muscle in the last couple of days. My arms feel bigger, things are starting to feel more muscular.. I think that this squatting routine is working.. This is what I did today:

Squats 3x10 at 185lbs I couldn't do any more than that lol
Deadlifts at 175lbs 3x6 I forgot to include the weight of the bar last time I posted
Bench pressed 120lbs 3xfailure? Is that when you can do no more? I made it past 8 each set
Pull ups 3x10
Standing barbell curls at 60 lbs 3x8 the ez bar was missing today ugh

I wasn't feeling to well after that so I left.

Does that look good? I'm also wondering if I should do bent-over barbell rows? What do they work?

 

[moya]

eat more....
then...
eat even more...

 

[z66x]

eat fatty foods? high in protein? What should I be focusing on eating? I had a grilled chicken and i drank a glass of milk today, ate like a whole case of chinese takeout, and i had like two pieces of chocolate cake.. so I didn't eat that much today..

 

[zedhed]

DRINK WHOLE MILK.
Eat eggs, mix 1 whole egg to 2 egg whites.
Eat chicken.
Eat fish.
Eat beef.
Eat natural penut butter.
Drink 1 gallon of water/day.
Eat nuts, but not too many penuts.
Chinese take out at your age is fine once a week or so.
Eat hard boiled eggs.
You dont HAVE to have a protein supp but it would not hurt.
Eat plenty of veggies.
ENJOY!! and good luck

 

[z66x]

Yeah I ate what that 20super rep squat thing tolde to eat.

4 eggs 3 bacon 2 toast 1 glass of skim milk
Sandwich, 1 apple , 1 glass of milk
2 granola bars, 2 glasses of milk
Ribs, brown rice , glass of milk.

And I did the workout today too.

 

[z66x]

okay so im doing the super 20 rep squat thing but i feel like i am not doing it right..


Its also made me question how good my squats are because i cannot touch my thighs to my calfs or ill die. and then I just dont feel like im pushing myself enough for the chinups, i feel like i dont have proper form for the body dips and then I just quit early for the decline situps because they are so boring and I can do so many without hurting because for my whole life basically ive been training my stomach indirectly and directly. But ive been eating pretty much exactly what the routine tells me to eat for the past 3 days and yesterday i bought whey protein and ive started to use it. any tips on doing proper squat form and body dip form and anything else I could possibly use?

 

[ceo]

youtube videos for mark rippetoe squat form. You should find videos of him and his trainees doing squats. Try to get your form just like that. Have friends video your squat so you can watch it and evaluate (and/or post it here).

Stick to a routine (I guess the GOMAD - Gallon Of Milk A Day - and 20 rep squats that you're doing now), and use a logbook. Write down every workout, weights used, details. Try to increase weight by at least 5 lbs every time you do the exercise again.

Track your eating too. Keep increasing calories a little each day. You need to eat like it's your job. If you are ever hungry...you are not trying. When you get full, drink a shake. You should always be so full you are at least mildly uncomfortable. You do want to gain weight, right? With your metabolism/age, you won't have to worry too much about keeping a super clean diet either.

Don't over-analyze, just do the work. Don't worry about your (so called) "lagging bodyparts". Right now all you have are lagging bodyparts. You have to build a massive base before you can worry about chiseling out fine details. Just get big now. When you get to the point where you have at least 3 lbs per inch of height (so for you about 215ish), then you can worry about bringing up lagging bodyparts...and really that should be more like 3.5 lbs/inch of height.

Now, go...and DO.