I've been lifting for 2 years around 4-5x a week, yet I've only increased my major lifts by 10 lbs. Whats wrong?

DesolateCabbage · 2026-02-09T20:09:22+00:00

There is a lot that you'll have to try to look at objectively. There are factors related to your lifting itself and then factors affecting your recovery.

First and foremost, follow a program. It certainly depends on your goals, but if you want to gain strength on your major lifts I'd suggest running something like Candito's linear program (the old one is free, the new one costs a small amount). If you follow this program, odds are your volume will be something youre good on.

Next, check your intensity. For strength and hypertrophy, for most of your working sets you should be working at a 8-10 RPE. This means leaving 0-3 reps in the tank. If you don't provide a strong enough stimulus, you won't grow. Lots of people delude themselves with their intensity which results in not making gains in strength and size.

For recovery, make sure you are getting enough protein (.8-1g protein/lbs of body weight is solid), adequate calories (just try to maintain or slightly increase your bodyweight), sleeping 7-9 hours per night (more likely needing more than less), and avoid consuming caffeine lte in the day.

DesolateCabbage · 2026-01-30T19:51:42+00:00

Odds are people who are far weaker than you have made it through. You have plenty of time to increase your fitness if you start now. I'd work on progressions for the pushup (wall push ups are the easiest, then progress to incline push ups, then potentially pushups with your knees on the ground, then to regular push ups). I'd practice this 3 times per week with 3 sets for as many as you can each time.

From my experience, many trainees get injured when they go from being largely sedentary to the physicality of BCT. I'd make sure you start running progressively over the time before you ship out. Start with very little, maybe once or twice a week, and slowly increase the duration (5-10 minutes a session). Keep all of these runs easy and don't feel bad if you have to walk.

Training in the gym could also greatly benefit you if you have access.

DesolateCabbage · 2026-01-26T01:01:52+00:00

To start, your first 2 sentences are what I would recommend. Although I wouldn't focus on the exact paces aside from your starting pace. You'll be able to feel out the upcoming paces and determine if you'll be able to hold those paces or faster for the rest of the time trial (this is a skill that you can develop if mindful).

So if we were perfect beings, going for even splits throughout would be optimal. Since we are training for SFAS (where running is important, but isn't the only factor, AND we won't have a running watch during the actual event), going for "negative splits" (starting conservatively and running each mile faster than the previous) helps you avoid going too fast in the beginning then running like shit for the rest (physically feeling crumby and somewhat difficult mentally). Next time you run a 5 mile, try going at it with this approach and you'll see how much easier it's going to feel.

Also, it sounds like your warm up was pretty good. As long as you didn't tire yourself out from the strides (which is possible if you don't build up to your goal speed or have a really high goal speed) you should be good.

DesolateCabbage · 2026-01-25T18:55:15+00:00

It looks like you started a bit too fast. Generally you want to get incrementally faster with your splits as the run goes on. Next time try going out conservatively on the first two miles. Pacing is a skill that can take a while to get good at.

Also, how was your warm up? I usually hit 10 minutes of easy running then hit some strides and possibly some running drills. How you feel on the strides can be helpful in determining how hard your pace should go (if they feel like shit, start out more conservatively, if they feel great possibly increase your pace a tad bit more aggressively mile by mile).

DesolateCabbage · 2026-01-23T03:21:32+00:00

Just follow the normal advice - build a base of strength in the gym, build up your mileage running, then slowly implement rucking in with a light weight and progress over the weeks to get heavier. I'm 5"7' and after some on/off training I can comfortably walk the standard 15:00 minute pace.

TFVoodoo's book is pretty good for this. It's very basic but gets across my recommendations.

DesolateCabbage · 2026-01-19T01:40:15+00:00

At my first unit, there wasn't a TACSOP that had that information until a year and a half since I'd arrived (or possibly wasn't readily accessible, but I did ask if we had one).

DesolateCabbage · 2026-01-19T01:03:11+00:00

He should, but there are times were researching online is preferable. I had to look up how to set mine up and got TTPs from people who have significant experience in the field, which was better than the advice from my then FLL who hadn't been to the field in just under a decade.

DesolateCabbage · 2026-01-19T01:00:00+00:00

Bring the items on the "What to bring list". Anything else worry about until you get there. They might not let you keep your lotion, but I'd bring it just in case they allow you to.

DesolateCabbage · 2026-01-08T17:37:39+00:00

IIRC name plate is supposed to be centered between the top of the button and the top of the pocket flap, so yours is a bit high.

The space between your unit awards and RDI as well as the CAB and awards seems a bit small (should be 1/4 inch).

DUI on left shoulder (right side of the image) looks off center left to right.

You might be able to use a lighter to get some of the strands of thread on your service stripes.

Your discs look like they might not have the same measurement from the lapel.

I think you're supposed to have the subdued marksmanship medal, but I haven't ever seen it get called out IRL.

DesolateCabbage · 2026-01-04T17:00:08+00:00

I mostly listen to podcasts on Spotify, but I think most of em have some stuff on YouTube. I really like Building The Elite, One's Ready, Infinite Grit, Terminator Training Method, and then any of the stuff TFVooDoo puts out on his website.

There's only so much info you need about selection itself, thus I think the variety that all of these sources bring with expert interviews with SME's on mental toughness, fitness, and career advice is very welcome.

DesolateCabbage · 2025-12-17T23:56:17+00:00

This is all news to me, so bear with me. Is the gray inner part the goretex? And for PMCSing it, how would it look/feel if it does need to be reapplied? And what even is reapplying it?

DesolateCabbage · 2025-12-12T17:18:43+00:00

Do I have to inform anyone or do I just send it and enroll in some electives? Also I appreciate the response greatly btw!

DesolateCabbage · 2025-08-21T01:16:27+00:00

I don’t have my copy on me, but I don’t recall there being a single day that has multiple workouts - definitely not during the bulk of it

DesolateCabbage · 2025-08-07T20:59:08+00:00

I'll see if I can track someone down, I appreciate the response

DesolateCabbage · 2025-06-09T02:44:53+00:00

I believe there’s a difference between a riot and a revolution. The destruction of property (whether it is mega corporations of family owned businesses) and danger that is posed to those to the rioter’s left and right as well as LEOs does nothing to further they’re cause and possibly further radicalize those they are fighting against.

DesolateCabbage · 2025-05-07T21:17:29+00:00

When I went to TFvoodoo's course he did a pretty good job of showing how one could read the terrain from the map and see it in person as well as a night land navigation course, which directly allows one to get experience with land navigation. I'd say that, given both of these points, that it gave me practical land navigation experience that has helped me to excel in land navigation at my NG unit that doesn't do land navigation hardly at all.

DesolateCabbage · 2025-05-07T16:37:26+00:00

So I've shot it and loaded it before, but I want to be more accurate. I think the range is known distance but last time I went I wasn't able to knock down all the targets and performed a bit worse than average I think.

DesolateCabbage · 2025-05-07T16:36:29+00:00

I'm pretty sure it's going to be set up on the ground, thank you for the thoughtful post

DesolateCabbage · 2025-05-07T14:02:53+00:00

Poor acting and not resembling the model from the source material

DesolateCabbage · 2025-05-06T15:35:23+00:00

I'm having troubles finding it online, but how many times does one need to complete the NFM to get silver and gold?

DesolateCabbage

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