How long does it take to lift more weight?
I do machines and i've been stuck since the second month in the same weights, the pect machine for example, 45kg since the second month, i'm now in my sixth month going to the gym
Help
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what a stupid ass question
Finally a well elaborated answer, thanks for the help
what a stupid ass answer
how much protein you eating? eat more
More than 150 grams for sure so that's more than 2 grams/kg
Are you eating at a caloric surplus? You are still new enough that you shouldn't be plateauing this hard yet. Is your sleep okay?
>Are you eating at a caloric surplus?
I think so, i've been going some days eating less cause i don't want to get fat but yeah i eat enough i think
My sleep is kinda fricked up, there are days i sleep 6 or 7 hours, others 9 or 10, sometimes i wake up and go to sleep again
Your answer leads me to believe you haven't been really strict measuring your calorie intake and are probably doing a fair bit of guessing/estimating. It could be you have some weird/rare hormone disorder preventing your from getting stronger, but the simplest answer is you just aren't eating enough.
I would get really into being exact with your calorie intake for a couple weeks. Get a food scale, measure everything. Don't guesstimate or slack off on measuring anything. Eat at a 200-400 calorie surplus everyday. Don't worry you won't get disgustingly fat overnight.
Let's get things clear cause i have some doubts, is it strictly necessary to be on a caloric surpluss to gain strenght/muscle? I've been eating enough i think, without measuring, but without feasting on trash food
>is it strictly necessary to be on a caloric surpluss to gain strenght/muscle?
Some people gain muscle even in a caloric deficit, but they're rare.
In 90% of the cases you need to ge on caloric surplus to gain muscle
>I've been eating enough i think, without measuring, but without feasting on trash food
Sometimes people get their calories wrong.
Trash food should be evicted even on a bulking
Ok, i have no many options left, i recently changed my routine doing muscle groups instead of upper body in general and i wanted to wait some time to see if i have any progress this way, but i'll also take your advice, i'll eat like a hog then
Bulking doesn't mean you have to eat like a disgusting pig. Just mildly increase your calorie intake.
Should i stop doing cardio as well?
No.
>I've been eating enough i think
Well your strength has plateaued for 4 months when you should still be in the nooby gains territory. Most likely you are just shit at estimating calories or severely underestimating how much you need to eat.
Strictly measuring your calories will fix these issues.
You're literally me, except I can progress weight.
Try to make more reps before putting more weight. Generally if I can make a exercise with 12 reps I load a bit more for the next set
I don't fricking know anon, in the shoulder press i lift 35 kg, and i lift the exact same reps since months ago, idk what i am doing wrong,
>and i lift the exact same reps since months ago
How many reps per set?
8-9
Try doing 12. I only put more weight when I've reached the 12 reps
I can't do it anon that's the thing, i reach the 9th rep barely being able to lift it, i do my best in every set
You just lift more even if it's hard and you can't until you can
A week. You should be doing more weight or more reps every week you go back. Lift heavy 3-6 reps until failure for natural gains.
Do the same volume but higher weight lower reps so you get used to the weight at the very least, then you can increase the reps overtime. I'm also a beginner so idk but this is what helps me. What happens when you try do a 50kg pec deck?
>What happens when you try do a 50kg pec deck?
I guess i could lift it 3 times or so, not sure
Don't forget to switch up the routine. There is wisdom in shocking the system.
Switch to dumbbell flies.