Post: #51

(12-09-2014 11:16 PM)Krusyos Wrote:  6'2". 18. I weighed about 260 pounds at the beginning of 2014, and I'm currently 209. I worked out for the whole year basically, except for taking about a month long vacation in the summer. I'm currently working out 6 days a week, intermittent fasting, and just watching my caloric deficit (no heavy duty dieting). So I went to the gym tonight and started on deadlift. My one rep max was 235. For shits and giggles I decided to google whether that was a good deadlift or not. I was shocked and dismayed to find out that it's considered average for someone a lot smaller than me and untrained. How the hell am I so fucking weak after a damn year of weight training?

Then I moved on to bench press. My one rep max? A glorious 135. Seeing as I could barely move the bar at the beginning of the year, I suppose it's a bit of an increase. But still, I should be able to push a lot more after a year and being 6'2". I do have a hunch that the problem with that particular lift lies in my delts more than my pecs, as I have some of the smallest delts I have ever seen on anyone. However, for other muscles, I seem to do perfectly fine. For instance, I can pretty much lift the whole stack on triceps pushdown. And on leg extension machine I'm in the 300+ range for 6 reps.

The funny thing is, I don't look weak. My muscles' sizes seem to reflect where they should be after a year of cutting (other than my delts) and I definitely look more muscular than I did a year ago (even accounting for fat).

I'm really at my wits end as what to do. I'm majorly discouraged right now and very confused. Now if I could just cut off the rest of this damn fat I would actually be able to see how my muscles were developing.

Do I just have incredibly shitty genetics? Strange, considering my ancestors were Poles, who are generally considered to be strong.

Give it time, you're past the noob gains phase and right now you need to build muscular maturity and that takes time.

I trained for 3 years, making a lot of nutritional and training mistakes in the process.

Don't blame your genetics, too many people blame their genetics and end up not doing whatever they can to reach their genetic limit.

My advice is this:

You could be overtraining.
Get your testosterone levels checked.
If you haven't taken creating, start taking it now.
Strrtch your delts more, it could be tightness in the muscle. One other possibility could be a weak rotator cuff.

Post: #52

For bodybuilding purposes the overhead press and the deadlift are overrated exercises. For strength purposes they are probably the two most important ones.