not getting anything out of starting strenght programme

k974

hi all up until recently my programme was the following

mon
bench press 3x8
incline dumbell flys 3x10
decline bench 3x8
triceps pushdow 3x10
triceps ext 3x10

tues
carido abs

weds
squat 3x8 (struggle at times sometimes have to leave out 6knee ops)
leg extensions 3x10
leg curls 3x10
shoulder press 3x10
shoulder raise 3x10
rotator cuff excerises

thurs
rugby training (only play 3rds and occasionly) / 5 aside soccer in summer/ cardio & abs if nothing else on

fri
deadlift 3x8
lat pull downs 3x10
shoulders shrugs
dumbell rows
seated rows
bicep curls ez bar
hammer curls ez bar

Sat/Sun
match/cardion on one of days rest other


i was doing this programme for about 2 yrs made good progress at the start but recently changed to starting strength, i get the feeling that i'm not doing enough when i leave the gym with that programme i know the above programme maybe too much which is just as bad as doing too little.

i've read up on starting strength and it warns not to do any additional stuff than it outlines.

wat are peoples opinions on this programme compared to the above or would i be best ditiching the 2 of them and going with a total body programme 3 times a week

i eat pretty well not fanatical about it like my pints etc but generally not bad take the right supplements etc just looking to maximise the time i'm putting in to get the best results. thanks

any advice appreicated.

amacachi

Are you adding weight? Can't imagine it'll stay too easy for all that long.

k974

ya adding weight and to be fair i'm still low on the weights i made sure i started low the guidelines said better start low than high so i started at about 50% of my max before and am now at about 70% so ya it'll get harder but i just get the feeling i'm leaving the gym without doin enough with only 3 excersises yet it says not to add anything to the programme.

obviously its a tried and trusted programme but anyone get the same feeling that your not doing enough, maybe its just in my head.

Colm_OReilly

I've got to ask.

What are you lifting in the movements? How long is it taking? How does the 4/5th rep feel each time?

Are you looking to bulk up for rugby? I'm sure I've other questions but I'll stop harassing you now,
Colm

kevpants

I'd say to stick with it. The goal is not to crawl out of the gym a sweaty broken mess. It's just to progress. Sometimes less is more. Everyone who goes from doing their own thing in the gym to a structured program will notice the drop off in the amount of exercises they do in a session. Like looking at your old Wednesday session makes me feel ill. How many hours did that used to take!

qt9ukbg60ivjrn

i switched to starting strength a while ago from a mixed sort of busy workout plan like yours.

my old plan took me maybe 1 hr and 10 to complete, maybe a little longer.

with starting strength i'm in the gym for about 50 mins

I remember looking at it thinking i'll breeze through it in 30 but with all the warm up sets it takes time. I actually like warming up that much, when i get to the working sets i feel more able to function and put more work and concentration into form. pretty wrecked after a session too but maybe thats just cause I not that use to leg weights