>lifting consistently for an entire month. >do flat DB bench 3x8 in my routine

>lifting consistently for an entire month
>do flat DB bench 3x8 in my routine
>in this entire month my flat DB bench has gone only from 80lbs to 90lbs

am i ngmi bros? i thought noob gains were supposed to move you a lot faster

  1. 2 months ago
    Anonymous

    do a real bench press

    • 2 months ago
      Anonymous

      my gym doesn't have any barbells, only dumbbells and weight machines, and this is the only gym within driving distance of me

      • 2 months ago
        Anonymous

        ngmi

      • 2 months ago
        Anonymous

        stop going to planet fitness and go to a real gym

        • 2 months ago
          Anonymous

          No Im scared

        • 2 months ago
          Anonymous

          nothing close by, i'd have to drive an hour to get there

          The difficult part isn't continuing when its easy, but when its hard. Keep pushing bro, you got this.

          i'll try my best, thanks anon

    • 2 months ago
      Anonymous

      i like flat db more for the sake of singling out each arm, but both movements are fun and offer variety

  2. 2 months ago
    Anonymous

    eat retard

    • 2 months ago
      Anonymous

      i'm working on losing fat. currently obese and wanna get to a normal weight range, i eat around 1800 calories a day

      ngmi

      why??

  3. 2 months ago
    Anonymous

    that's 12.5% in 1 month. project that forward 6 or 12 months. it's fucking monstrous. don't sweat it, if you stall on weight, add reps instead. WAGMI

    • 2 months ago
      Anonymous

      10lbs x 12 months = 120lbs

      Are you really complaining about this?

      but surely there's no way anyone could consistently put on 10 lbs for an entire year?

      i feel like my noob gains are going to taper off at some point and then i'll barely make any progress at all

      • 2 months ago
        Anonymous

        There's no such thing as noob gains. There's only what it takes to progress. It just happens to get more difficult as you go.

  4. 2 months ago
    Anonymous

    be patient bro, you're getting there

  5. 2 months ago
    Anonymous

    i asked same question few months back and got told a) eat more b) add micro weights (1-2lb). you can just put bookbag on each end of bar and fill with canned foods.
    you can switch up the volume. or try a similar exercise. or try with a barbell. after 1-2 weeks come back to the exercise you stalled.
    u can keep pushing same weight until it moves but its demoralizing week after week and not seeing numbers move up like they used to.

  6. 2 months ago
    Anonymous

    10lbs x 12 months = 120lbs

    Are you really complaining about this?

  7. 2 months ago
    Anonymous

    The difficult part isn't continuing when its easy, but when its hard. Keep pushing bro, you got this.

  8. 2 months ago
    Anonymous

    80lbs like you're doing 40lb per hand or 80lb dumbbell per hand?

    • 2 months ago
      Anonymous

      40lb per hand

      • 2 months ago
        Anonymous

        Oh... Yeah man yikes. You're either;

        a) not pushing yourself hard enough to get consistent PRs (you don't need to go for 3x8 every time.... if you do even 1 more rep that's progress. Even if its only your first set. I would personally train like that. Do as many reps as possible on the first set, go for rep PRs... once you get to 12-15 reps with a weight then you can jump up weights next time. If your second and third set don't match the same reps, that's fine. But still push hard until you're about to fail. Some Mfs will say 'oh you should stop a few reps before failure'--- you're a noob. You won't be able to accurately gauge your RIR (reps in reserve, how many reps you have less i.e how close to failure you are) so just fucking go until you can't anymore or your form breaks down too much.

        or b) not getting enough protein (as a beginner it honestly doesn't matter if you're in a surplus or deficit. Strength should come mad easy as long as you're training hard and getting enough protein)

        So you can aim for a rep PR on the first set. Second and third are just extra volume. IF you don't get a rep PR on first set, your next 2 sets become an opportunity to get a PR.

        E.g last time you did 40s for a set of 11/8/7.

        Maybe this time you do 11... so you didn't PR, too bad right. Second set try to beat 8 reps. Or beat 7 reps on third set. Always be trying to do more than last time.

        Which brings me to the best tip you'll ever get: log your workouts, every single one. find a good free app to record, or be a dork and bring a fucking journal to the gym. Always have some previous inputs that you can look at and know on each set what you need to do to be better than last time.

        >TLDR TRAIN HARDER, EAT MORE, CHANGE YOUR PERSPECTIVE ON WHAT = PROGRESS

      • 2 months ago
        Anonymous

        That's not bad for a month unless you're like 6'3". Worry less about progression and more about getting full rom with slow ass negatives and it'll get light real quick.

        • 2 months ago
          Anonymous

          i see, thanks. i'm 5'9"

  9. 2 months ago
    Anonymous

    Are you pushing yourself hard enough? Biggest mistake I see is people doing something meh hard and expecting it to work. You should be absolutely struggling to complete the set and go till failure on the last set.

    • 2 months ago
      Anonymous

      i think i am, i really struggle with the weights on the way up towards the end of my last set. it takes 5-10 whole seconds to get that last rep up and i'm always sweating on my workout. how do i know if i'm pushing hard enough?

      Oh... Yeah man yikes. You're either;

      a) not pushing yourself hard enough to get consistent PRs (you don't need to go for 3x8 every time.... if you do even 1 more rep that's progress. Even if its only your first set. I would personally train like that. Do as many reps as possible on the first set, go for rep PRs... once you get to 12-15 reps with a weight then you can jump up weights next time. If your second and third set don't match the same reps, that's fine. But still push hard until you're about to fail. Some Mfs will say 'oh you should stop a few reps before failure'--- you're a noob. You won't be able to accurately gauge your RIR (reps in reserve, how many reps you have less i.e how close to failure you are) so just fucking go until you can't anymore or your form breaks down too much.

      or b) not getting enough protein (as a beginner it honestly doesn't matter if you're in a surplus or deficit. Strength should come mad easy as long as you're training hard and getting enough protein)

      So you can aim for a rep PR on the first set. Second and third are just extra volume. IF you don't get a rep PR on first set, your next 2 sets become an opportunity to get a PR.

      E.g last time you did 40s for a set of 11/8/7.

      Maybe this time you do 11... so you didn't PR, too bad right. Second set try to beat 8 reps. Or beat 7 reps on third set. Always be trying to do more than last time.

      Which brings me to the best tip you'll ever get: log your workouts, every single one. find a good free app to record, or be a dork and bring a fucking journal to the gym. Always have some previous inputs that you can look at and know on each set what you need to do to be better than last time.

      >TLDR TRAIN HARDER, EAT MORE, CHANGE YOUR PERSPECTIVE ON WHAT = PROGRESS

      that makes sense, i try to get 3x8 done for a weight and i don't progress if i cant do 3x8 on the next tier.

      for example, i considered myself "good" to move on when i was able to do 3x8 40lb dumbbells. then a few days later i tried 3x8 with 45lb dumbbells, was only able to get through two sets, and my next session i dropped back down to 40's. then the session after that I tried 45s again and made it work

  10. 2 months ago
    Anonymous

    that's actually a pretty good weight for your first month,you were already lifting a decent amount of weight, what did you think you were gonna be benching 150lbs dumbbells by month 6??

  11. 2 months ago
    Anonymous

    Do myo training after strength work
    also try being more explosive
    My work is progressive and so it looks something like this:
    5-5-3-3 each set a new higher weight then I do myo
    Also eat more and get your protein within your anabolic window

  12. 2 months ago
    Anonymous

    more volume
    3x8 is overrated
    it lacks volume

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