>7 months after lifting minimum 3 times a week
>20kg chest press
>15 kg shoulder press
>60kg seated cable row
>7.5kg preacher curls
>65 kg leg extension leg curl
>no visible change besides slightly wider shoulders and back
should i just fricking kill myself?
you're supposed to increase the weight
Going for low reps high weight boosts your ego and increases your strength quicker
just do that on everything.
I imagine you're working in a bodybuilding context
heavy barbell curls have actually grown my biceps much better than doing sets of 8
I literally doubled my frame with a measly 16kg kettlebell. Your exercises just suck lol
you're supposed to do more than one per workout
If you're doing three sets that go within 1-3 reps of failure of each of these three times a week, and you're progressively overloading by increasing reps or weight, and you have no visible changes after seven months, then you should submit yourself to science because your morphology is currently unknown to medicine
I literally cannot increase reps or weight, I am barely managing to hit the same amount as last time. I am fat so I will not bulk.
that's good for a woman
Not even. Girls at my gym do 1.58 bench, 2pl8 squats for reps, 3.5pl8 dead. Some of them are skinny looking too. OP does meme exercises with literal first day weight. Plz be bait
Is this b***h mocking Jesus's crucifixion
>wanting it to be easy
I hope you at least mean 20kg per side on the chest press
All exercises below go to one rep beforr failure, adjust weight accordingly.
6-8 exercises, 4 sets of 8-12 reps for primary group.
4-5 execises same pattern for secondary group.
Swap between core and cardio.
3 days on 1 day off.
Switch this to sometging else in 4 months.
I'm 36, just started doing calisthenics again after not exercising for a few years and getting out of shape and overweight, and after about a month I'm already seeing changes in my body, lost some fat and gained some muscle tone.
Maybe you just have shitty genetics, OP
>natty program that will make you leave humanity behind
why haven't you taken the mike israeliteitis pill yet anon?
Linky
>>7 months after lifting minimum 3 times a week
>>20kg chest press
>>15 kg shoulder press
Ok this is epic
>20kg chest press
It took you 7 months to bench the empty bar?
You’re not supposed to count the bar
you are though?
wow! a whole 7 months?! AND 3 times a week? a whole 3 times? WOW!
OP, you are, unarguably, a lazy impatient Black person
have a nice day
if you arent lifting 8 times a week, are you even lifting?
God I wish that dumbbell were my dick
>the things is i'm not a woman but a 26 years old obese male.
Going from 2.5kg to 20kg chest press is a huge increase. Keep at it anon. Millions are silently proud of you.
Keep at it. Have you lost fat? Maybe add in some like cardio or walks to help with that.
What set scheme are you using? How close to failure? How do you determine failure? How much protein are you getting? Why no squats, bench or deadlift?
3x12 sets. when i easily do 4x12 i increase the weight by 5kg.
>Why no squats, bench or deadlift?
i'm afraid of barbels.
TAKE MORE REST DAYS
THE BIGGER YOU GET THE MORE REST YOU NEED
YOUR CNS DOESNT GROW IN-LINE WITH YOUR MUSCLES
YOU NEED REST NOT MORE EXERCISE
How much do you weigh now vs when you started? Lifting x kg at 90kg body weight is a strength improvement from lifting x kg at 100kg body weight. When you bulk after cutting, strength gains will
be easier.
I’d also suggest doing more arm isolation exercises as they’re a limiting factor in your strength when you don’t have much muscle mass but have a large frame, since weighing more should help you with your lifts. So try hammer curls, French press/overhead triceps extension and behind the back cable curls as these target the different heads to what you’re already doing. Also try dead hangs to improve forearm and grip strength. Increase the time by 5s each week until you can do a minute