I suspect this to be the main explanatory factor for my weak progress since I started lifting (September 2022)
I made significant progress in my lifts, I gained 8kgs, and yet..
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I do not feel my muscles when I train
I suspect this to be the main explanatory factor for my weak progress since I started lifting (September 2022)
I made significant progress in my lifts, I gained 8kgs, and yet..
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CRIME Shirt $21.68 |
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ok
thanks for the update
What does your routine look like?
Upper/Lower/Rest/Chest + Back/Lower 2/Shoulders + Arms
jerky and violent. Lots of momentum. Usually irregular bar path
what are your numbers on s/b/d and how many pullups can you do
Squat : 40kg -> 95kg
Bench : 20kg -> 60kg
Pull-ups : 0 -> almost 4*10
I don't do deadlift
>20kg to 60kg in almost a year
Brother you're just not training hard enough. You look like this and have weak progress because you don't even have the basic musculature to build off
You definitely should have enough practice by now on lifts to have a connection with the primary movers
>don't feel the muscles
Easily because there aren't any to feel
I'm not shitting on you it's just the fact of starting from zero
not sure I got you here, you seem to argue into two different directions: are you saying I'm having bad progress because I'm not putting enough efforts into the gym, or because I'm starting from zero so it takes more time than the average beginner?
same here, also same date I started hitting the gym. are we doing something wrong? it feels so little progress compared to other ISTbros
to add to this; my dips are significantly stronger than my bench 80kg bw plus 10kg for 8 reps
Bench weak points, minus chest because obviously
>lats
>triceps
>front and side delts
Improve lats: Pendlay rows parallel with the floor, just invert the bench position.
Triceps: Cable pushdowns with a straight bar to mimic the barbell. Trains the sticking point
Front delts: Cable front raise, straight bar.
Sides: DB lateral raise
Bonus: DB six ways
thank you anon!
I've been doing the following since I built my home gym:
Lats: weighted inverted row/one arm dumbbell row / weighted pull ups (10kgs for 6 reps is my PB)
Triceps: French Press/Straight Bar pushdown (letting elbows come up and back, to prevent elbow discomfort like Dr Mike showed)/ double rope pushdown
Front delt: no isolations, will add it.
Sides: Barbell OHP / barbell upright row
Will have to look up the DB six ways. Thank you!
Everyone roids here
how good is your form? Are you applying progressive overload?
My form has been checked by several friends of mine who are more experienced in lifting and they said it was ok
I apply progressive overload indeed, I (almost) always do better than my previous session
Make mental image of the muscles in work in your head, pic related and imagine them contracting as you go through the movement. Easiest for me is chest-fly and and once you apply to other exercises you build that mind muscle connection and really feel it.
Another thing that really helped me with my pull-ups after some plateau was imagining the bar was a solid iron rod and I'm trying to bend it in half, really activates your lats and helps you make progress as well as keeping strict form.
So I basically need to work on my mind-to-muscle connection
Yeah you can close your eyes right now and do some movements and apply mental imaging, guarantee you will feel your muscle contractions.
Although recently I learned approximately 30% of the population can't visualize things in their heads and don't even have a "inner voice" in their minds so to speak so pray you are not an NPC.
I guess you are talking about aphantasia, no I do no have this issue lmao
Yes.
Take your time, and even go lighter so you can go through the full motions and really focus on isolating the muscles being worked.
I found this helpful video earlier in the week talking about "bending the bar" to activate Lats. It really helped, and I was doing it last night and felt good.
Don't worry about feeling your muscles work, mind-muscle connection is the most over-emphasized concept in lifting. If your your form is acceptable, then your target muscles are gonna do the same work whether you feel it or not.
You need to contract the muscles you're hitting whilst doing the exercise or you're ngmi.
Ok so I really need to focus on the muscles I train to feel them whereas others may not be fully focused and still feel them