6 Months of Strength Training (Progress, Tips & Noob Questions)
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- Опубликовано: 28 июн 2024
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I’ve been strength training with a professional coach for about 6 months, at the time of recording. At 125 lbs bodyweight, I’m currently squatting 230, deadlifting 285, benching 150 and pressing 115. These are for reps; I haven’t tried maxing out yet.
I’m still a beginner, but I’m lifting more than I ever thought I would, and I’ve made more progress in the past 6 months than in the previous 18 months of training on my own. In this video, I want to tell you some things that I learned along the way.
I also want to answer some very common beginner questions about lifting weights, with the help of my coach and the founder of @BarbellLogic Mr. Matt Reynolds. Matt has trained people like Brett McKay from Art of Manliness, Tanner Guzy, Thomas Frank, and thousands of other men and women.
And while this video isn’t sponsored, I do have a link in the description that you can use to get a free month of the exact coaching program I am currently enrolled in. No strings attached. You get an actual professional coach for a full month, for free. So, if you’ve been wanting to get stronger, lose some weight or put on some muscle, while you’re watching this video, click that link above and check out the program.
00:00 Intro
01:18 Free Coaching
01:44 Why lift weights?
02:55 What is strength training?
03:45 Linear Progression & Progressive Overload
05:42 Physique Update
06:31 Strength Benchmarks
07:42 What happens after you get strong?
08:45 My Experience w/ Coaching
09:35 My Progress
11:24 Barbell Logic Online Coaching
#lifting #strengthtraining #weightlifting
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Fantastic work - I've been lifting consistently for 14 years and it really is a huge, sometimes hidden, asset to one's life. You're clearly killing it!
Wow 14 years! That's awesome. Thanks for watching!
I've been lifting for 2 months now with a coach, tried to do it by myself back in 2019 and DAMN the difference is huge. It really helps to have a coach. You progress a lot in less time. Nice to see that it's working well for you - I am really motivated!
Just discovered your channel. Just starting to binge watch your content. Thanks!
Looking great! It's so rewarding to put in the hard work consistently and see the progress come
Thanks!
always looking awesome when you show your results!
Hey Brock,
Unsure if it’s your style of video, but I’d love to see a more day in the life type video alongside this. What you eat to reach your fitness goals, schedules, video work, etc. What goes on during a normal day?
Keep it up!
thank you , video right on time, just started strength training today
Bro. I love your videos keep doing your thing. 💯
Amazing progress!
I have been in and out for 25 years lifting weights... But last 2 years been consistently put cardiovascular foundation for the most important thing in my body which is heart... Seeing your progress really pumped me to get back to the gym!!! 🔥🔥🔥🔥
That’s awesome, keep it up!
Great job. After moving to our new house, having acreage, renovating and taking care of animals, I've lost almost 30lbs which motivated me to start lifting. All this (and a new job) is what's lead me to your channel to dress and look better.
Great informative video!
Good solid advice for those afraid of getting into strength training. One thing you didn't touch on is how diet fits into the overall puzzle. One huge mistake that I see a lot of newer lifters (those who are primarily doing it to lose weight) is that they're not consuming enough calories. I started strength training at 40 because I was overweight and way out of shape. My coach did my programming and diet, and for about 6 months, I really had my doubts about him because of the number of calories he was having me consume. I almost gave up after the 4th-month mark because although I was getting stronger, I wasn't seeing the scale move downwards. I trusted his experience and stuck with it. After 6 months, everything clicked and the fat started melting away and the muscles and vascularity became much more defined. That gave me a ton of motivation and it's been 5 years and now I'm down from 29% body fat to 12% and I never feel hungry and the only cardio I really do is 45 min walks on an incline treadmill or 45 minutes on the rower at a moderate pace a couple of times a week in addition to aiming for 12-15K steps a day. I think a lot of people shy away from strength training because they have this preconceived notion that tons of cardio and calorie restriction are how you lose weight. I too thought too. So glad I found a coach and trusted the process. Feel better at 45 than I ever had in my life, and that includes my 20s. Hope you stick with it because the benefits of strength training just keep getting better.
The hard resistance work has given you a very very good look. I don't think I've visited your channel since maybe 2020. Heavy resistance training not only builds the body and helps cut fat, it builds neck muscles and muscle so of the face and jawline. I know people don't think it those terms, but I've been doing resistance training and powerlifting since 1974, and I know what it can do for you. You're a good looking guy already, but this new addition has upped your aesthetics to an even higher degree.
Thanks! Yeah, even subtle gains in the neck/traps really makes a difference. I wish my hamstrings and thighs would grow a little though 😏
@@BrockMcGoff Generally I'm a " Low Volume/High Intensity " lifter. I found with my legs however, that I had to increase the volume slightly...(increase the number of sets) for that region, doing leg curls or some other exercise for the hamstrings and quads, to help with muscle hypertrophy there. Also, sometimes it's not the size of the muscle that needs to be increased, but the shape of the muscle. And by that I mean, size is increased (muscles only get bigger or smaller, they don't change shape), and at the same time, your body's overall fat percentage is reduced, which carves away fat, and gives your hamstrings more of a " sweep " or " peaked " look. Same for the quadriceps. My quads and hamstrings and glutes don't really grow that much, but they " look " bigger and more shapely with the reduction of fat from my legs, and also from my waistline. A smaller waist makes the chest, arms, and particularly the legs, look bigger than they really are. It's kind of an optical illusion. I'm glad your trainer has you doing compound lifts. Those are so good for the body, muscle growth, and just overall athletic conditioning. But yeah, looking at the pictures of your head, face, and neck, the resistance work has really improved your overall aesthetic. You look more solid, more athletic, and even just plain healthier. You looked good before, but you just can't beat what a good iron program will do for you. Cheers.
I have been training for 6 months now. I am 6ft and 87kg right now. I can bench press 40kg, OH press 40, Squat 50. And they seems very low according to the minimums here. I can't even think about 100kg bench or OH press. I hope I can get there.
Thanks for the input, Brock. I also tried to make it work by myself, but it always feels like a dice roll for errors in technique and such. BL is definitely expensive for me, but I'll consider it after this video.
If nothing else, the free month will help with technique.
Brock is becoming Brock Lesnar
up until a few years ago, i've considered myself a skinny guy with a love for fashion. but most retailers in america aren't tailored for an xs guy, so shopping for outfits has always been a challenge. and due to my thin frame, it was hard to replicate the look that i see so many guys bulkier could pull off. but since ive been on a weightlifting regimen for the last several years, shopping for clothes is now a much more rewarding experience. having bulked up to a small, i finally have more options. and everything just fits better on me now. but most importantly, i look & feel younger, more confident, and healthier than i've ever been
I think a follow-up for this on your diet during the coaching could be interesting and informative (if it changed, or added anything, target calories, etc.)
Don't know if you've mentioned it elsewhere but congrats on the baby!
Thank you!
Glad your discussing this topic. I've been working out regularly for a while now. My average weight is 175 but I tend to fluctuate 5 - 10lbs +- throughout the year if I'm bulking or cutting. I've always been interested in men's fashion but find it hard to get clothes that fit me properly throughout the year. Have you had any similar experiences through your fitness journey? Any advice on clothes to help remedy this problem? Thanks
You've done really well with your training and diet, we often compare ourselves to the men on the internet with superhero bodies but it is important to remember that the majority of them are on some sort of drug cocktail that come with a heavy health cost
This i always want to know thank a lot
👏👏 keep on
Have you had to size up on your suits? I'm packing on more muscle but really dread replacing my tailoring cause of cost
Always wanted you to make a video on strength training...as a skinny and short guy its very difficult to put on some muscle without time to go gym and supplements and normal diet...hope this video will help... thanks Brock.
Glad it was helpful! I'm also a "hard gainer" but its' definitely possible to make some gains.
@@BrockMcGoff Exactly. And watching bodybuilders exercising doesn't moves me much... but watching you to improve definitely pleasing and inspiring.
Tevas with socks gang! 🧦
Hey Brock what is the best undershirt for guys that like to wear them and a t-shirt over them?
Hi Modest! Thanks for yout content.
I was motivated to take your 3 days a week program you posted a while ago and I've been attached to it for the past 8 months. I would like to know, you get all this progress still working out 3 days a week?
Greetings from Spain
Wow that’s awesome, good for you! I tried a 4 day per week routine for a while, but it was too much time in the gym. So it’s mostly been 3 days a week for the past few months.
I've been bro-lifting like forever on and off. I am still nowhere near the mentioned targets, haha. Consistency is key.
Yeah I did the unstructured on and off lifting for a long time. It's wayyyy different with an actual pro coach!
Dang brooooo 💪💪
Hey Brock, I just started lifting since December of 2021. I am also thin too(122lbs) 5”6 and been skinny my entire life haha. I been trying different workout plans I have seen online like on google and even RUclips for beginners. I wish I had a personal coach cause I bet it would help me a lot, however as a full time student trying to get my bachelors degree, I don’t have the income currently to pay for a coach. But I rather do my best without one until I can afford one. Thank you for this great info Brock! You are an inspiration to me!
T.P
Hey man, RUclips can really go a long way! I started as a college student at 115lb and 5'7. Within a few years (with lots of breaks) I was at 140lbs, still 5'7 though.
RUclips etc nowadays have so much info. It's probably good to stick to a few youtubers to not get overwelmed and to not try new things every dat. I think I've spend more time on fitness RUclips than on my college degree. So, no wories ;)
@@MrMattie725 Thanks for encouragement! I’m glad it worked out for you. Any channels you reccomend? I seen a lot lol
I understand there are bodybuilders on plant based diets. How was navigating such a diet with the great results you've shown? Did you supplement?
Wow looking good
Brock, The Modest Man
Very encouraging; I need to get back to the gym. Have you been gaining weight?
I’ve only gained about 3-4 lbs so far. For me the daily protein goal is the hardest part.
As long as you legit recommend it then I'll give it a shot. Can you do this from home too?
I’m about to complete 6 months of hypertrophy, I’m a beginner, after those 6 months should I start strength training for 6 months?
Brock, do men of modest height need a specific squat stance? I noticed you changed to a lowbar squat and switched to using shoes with hard heel lifts, what else did you have to do to lift heavier?
Also, did you experience any pains in the hip area? I'm currently suffering from that, which is stopping me from hitting good depth.
It’s probably more about leg to torso ratio, femur length and ankle mobility, but I’m no expert. There are short people with long legs, tall people with short legs, etc. Yup, I switched to low bar, got some lifting shoes, changed my grip to a hook (thumbs out), got a belt. Mostly, I had to learn to set my back and hinge at the hips. No hip pain yet.
Low bar squat is better for absolute weight lifted for the vast majority of people. That said squat stance is highly individual and everyone needs to find one that lets them safely do the lift without knee issues. There's no real formula for this outside of trial and error.
Those are impressive stats for a 125 lber
I'm turning 30 in March and you've given me some hope. You look really good. I get worried that in your 30s your testosterone tanks, we know it's at it's highest when you're a teenager and caps in early 20s. I guess it's my fault for underestimating what older men can do.
Many UFC fighters and other athletes are at their career primes in their 30s. I think it's a great age for men!
Very cool. Do they help with nutrition as well?
They have a nutrition option too.
Hey Brock, what was the app you use to track gains?
Barbell Logic has their own app 👍🏻
Are you still doing cardio on the off days? I like this program and am interested but I don't want to give up my cardio health at all. I'm 38 and that's very important to me.
I've actually gotten back in to jiu-jitsu, so I'm not lifting heavy anymore. But BJJ is like a full body cardio workout, so it checks a lot of boxes.
Also, get this man a cookie, he can squat 230
you already looked great to begin with
🙌
Wait, is that The Weight Room in Richmond? Used to train there for a few years! Didn't know you were local
Yes sir! I’m moving soon but have really enjoyed TWR…really solid lifting gym.
Did you gain a lot of weight? Do you still fit in your clothes or need to buy a whole new wardrobe like you said?
Which split do u follow?
It’s custom programming from BLOC, so it changes. Right now it’s alternating upper/lower 3x a week.
damn you're 57kg? I'm 5"4" 61kg and feel weak sometimes at 59 kg
How many times a week are you lifting?
On this program I did 3-4 days a week. Recently started doing BJJ again, so I'm not lifting as much now.
@@BrockMcGoff what kind of split? I’m assuming probably upper/lower
@@rafazvilla3067 it changed throughout the program. I just did what my coach told me ;)
On a previous video, you said you did three days a week at the gym, is this the same still?
Yup. I tried 4 for a couple of months, but it was too much gym time for me.
…hope you don’t kill your knees and back. ✌️
So far so good 👍🏻
I've been training for the last two years with video tutorials-and with limited success. The videos cannot be tailored to individual needs, as you get with personal coaching. So everything has been sort of trial and error. As I learned, any exercise with a weighted squat aggravates knee problems, and using the leg press hurt my back. Having a coach could eliminate injuries as well as accelerate progress. I see you are using both knee and back braces, which are hopefully preventing you from pain. This is a slight deviation from your typical videos, but I would imagine that your followers are keenly interested in this type of content.
I'd say those numbers are wildly, WILDLY unrealistic for the average Joe's needs.
Yes, OF COURSE the person who has dedicated their life to strength training believes that being in the 1,000 pound club is some sort of minimum - it isn't. His wife is closing in on top 25 female powerlifters with a 150 press 😂
That advice honestly is dangerous and unfounded. Scale those numbers back DRASTICALLY if you're a generally fit dude (60-90 minutes lifting 3 times a week) who wants to look generally good naked.
Not sure if it's my genetics but after being malnourished, this is still a huge goal for me
You can do it!
@@BrockMcGoff Thanks man!
From your thumbnail…u basically looks the same as your before and after pix. Is this a clickbait?
A realistic before & after is the opposite of clickbait 😉
Matt's strength training minimums for normal people are ridiculous LOL. Instead of normal people, I think years of experience would make more sense. I'm no strength coach, but I think you should get to that level of strength with 2-3 years of strength training.
He’s saying that anyone *could* achieve those numbers with training. He’s not saying people who haven’t trained should be able to hit those numbers. That would be crazy haha!
I think they are ridiculous even with some training, especially for smaller framed men.
The results are amazing! Congrats! #modestbad4ss