Age 26, 5'8'', 137 lbs. but before that i do "Insanity" its cardio circuit training and it is as suggested, insane! I have made some really great gains and am achieving the body shape that I'm looking for, which is great, but my actual strength has barely improved at all. Click Here for a one-stop shop of our most important resources. -I focus on slow, deliberate movements, and maintain proper form. no. MFP has been amazing with motivation!! [â]StuWardMilitary, Powerlifting (Recreational) 5 points6 points7 points 5 years ago (0 children). Foods such as oats, nuts, seeds, beans, whole what pasta, tofu and lean meat (or meat replacements) are high in protein and will help build muscle. As long as you are getting stronger, you're doing something right. Bench: 5x5 from 45 to 75. "Lifting has changed my body in more than one way," says Leah. If you can't deadlift more than 115, there is something seriously wrong with your form. Do your research and look at youtube. You should do low reps of the largest weight you can. i think you'll start to see progress, i added 10 lb to my bench last week and 10 lb to my squat/deadlift this week. Having a spotter will help you move the weight you probably should be pushing. Nobody said it would be easy, and that's why it is envied, [â]StraightNoIce 1 point2 points3 points 5 years ago (0 children). Thanks! It took me maybe 6 months to notice the muscle definition. I lift 3x per week and run 2-3. i made a lot of noob gains and made it to about 75 ohp/115 bench/135 squat/165 deadlift, but i was stuck at these numbers for 1-2 months. After a little over two years of weight lifting, Instagram user @sameetayyy has reaped major results. B L E S S E D Four years separate these two … After three sets my shoulders are burning like crazy. 4-5x per month = 12-15 times you have worked out each muscle group in 3 months. I just don't get it. [â][deleted] 2 points3 points4 points 5 years ago (6 children), [â]40_SHADES_OF_RAYBodybuilding 1 point2 points3 points 5 years ago (5 children), [â][deleted] 1 point2 points3 points 5 years ago (4 children). Heavy enough that you keep good form and would fail if you tried to do 1 or 2 more reps. Barbell: squat, bench, row, squat, deadlift, hip thrust. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. 2. As others have mentioned here, keep lifting heavy and follow a program where you can track your progress and add in compound lifts (e.g. i started with 66 lbs. My asthma was extremely hard to deal with due to my weight gain which motivated me further to participate in this challenge. NSuns 4 Day Variant ~ 6 Months and still going. Don't give up, you want to be better today than you were yesterday. With those numbers at that weight, you either don't have nearly as much muscle as you think you do, or you can actually lift more and just don't know it. Get an ad-free experience with special benefits, and directly support Reddit. —Leah, @leah.bo.beah I ask because when do squats, bench, or deads, the concentric portion of the lift should be as fast and explosive as you can make it every time. (self.Fitness). you must be strong in order to look strong. [â][deleted] 0 points1 point2 points 5 years ago (0 children). My workout included weight training all my body parts, except I didn’t do squats and dead lifts. Trust me - I was waiting for the results too in the beginning. Sooner than 2 yrs though. Why she switched: I switched because I started seeing and reading a lot more about women doing squats and dead-lifting, and they weren’t huge or extremely bulky, and I became very interested in trying this. I've found that having someone there (either a friend or just some random person) really helps break out of the mental block of even trying or a physical limit to squeeze out 1 or 2 more reps I wouldn't have tried alone. It seems like all the girls at my gym have perfect defined lean muscles, even the ones who lift less than I do. Well that would make you look like a bodybuilder. How much are you worrying about proper form? if you aren't getting stronger, not much will change. Your BW to deadlift weight ratio is off and I don't believe that you actually lift that little, I think you're just mistaken about form or adding up the weight or who knows. Sometimes lifting is cardio in in of itself, but that added cardio will really get rid of the fat to show the muscle you’ve added on in the past 3 months. I lost a total of 61.6Ibs during the 12 weeks. Sounds good to me, then. [â][deleted] 1 point2 points3 points 5 years ago (1 child). I find it easy as i just do a set of two every time i get up and walk around the house. Have confidence bump the weight up do less reps. What gives? Can some people put on muscle but not be very strong how often do you lift? I see guys who look like they have half as much muscle as I do, rocking through 185lb benches like nothing. © 2020 reddit inc. All rights reserved. Since you've been following your program for three months, now's a perfect time to switch it up! ya I doubt he started squatting at 95kg or benching at 85kg... [â]fopdoodle13Powerlifting 8 points9 points10 points 5 years ago (4 children). Welcome to r/Fitness! Inb4 this guy was using kilos instead of pounds. Yet, when it comes to performing cardio before or after lifting, we can look to science for a few suggestions. [â]celdridge91190 2 points3 points4 points 5 years ago (0 children). I have gone up in the weights I can lift, but I don't see any difference. My next task is … It's fine if you're not, but remember to cut down on your calories while you are trying focusing on fat loss. But that's probably part of it. Highly Advanced Weight Lifting Goals. That's just how it is. [â]OnlytheLonely123 -1 points0 points1 point 5 years ago (0 children). I suggest following an actual workout program; they're designed for you to progress as the weeks go on. Again, I am very happy that I am meeting my aesthetic goals, and hitting high lift numbers was not one of my goals, but I am still wondering if I could be doing things differently. These women's before-and-after social media photos show that weight is just a … I don't really have any goals. To be honest, if general strength in these movements is your goal, the eccentric shouldn't be all that slow either. If you’re aggressive with your workouts, but don’t consume the right foods, you’ll significantly limit your size and strength gains. Don't be afraid to lift heavy and EAT, ladies!!! Rest between sets should be about 90 seconds. Right now you should be eating more calories than you burn and be in a caloric surplus. Do you have an injury that you haven't disclosed? Lots of people go to the gym 5x a week for years, and never look different-- this is why. train more for strength, move to a 5x5, eats lots of protein, also eat more if you want better gains. For example, say you are doing split days during your week with different muscle groups each of the 3 days (back/bi, shoulder/chest/tri, and legs). [â][deleted] 29 points30 points31 points 5 years ago (0 children). 3 months into weightlifting.. Making good gains but barely improved strength. If you want to increase strength, do a strength program. 5'6. I changed to doing the SL 5x5 and my strength increases are much more noticeable now and I enjoy lifting a lot more as well. [â]kom1er 0 points1 point2 points 5 years ago (0 children). I began my 12 week challenge due to the massive weight gain I encountered after I had injured my back (I was diagnosed with a severe curvature of the spine). Gender/Age/Height [Weight Before > Weight After = Total Amount Lost] (Time period in months) Personal title (Example: F/23/5'5" [189lbs > 169lbs = 20lbs] (4 months) Been lurking for a while) Link only to a progresspic image or a collection of progresspic images. You can't grow if you neglect either of them. What gives? How to Measure Weight Training Results. Do a few minutes of walking as a warm-up before, and cool-down after, your session. You can get weightlifting results after one session, and you can gain muscle within a week. Squat: 5x5 @ 15-lb barbells; now at 5x5 @ 85. [â]Trapone 1 point2 points3 points 5 years ago (0 children), Need heavier weight less reps per set. [â]Fart_Boy 2 points3 points4 points 5 years ago (0 children). You should follow a proper beginner program, not just winging it yourself. This is what I think too. Took me ages to get my form down right, and it's still my weakest lift. i had a similar problem and i think i'm just now getting past it. Less than 5 repetitions trains the body's cns to decrease inhibition and allows for more muscle fiber recruitment. What if I only weigh 150? You want a controlled eccentric. squats, deadlifts). Rendered by PID 21228 on r2-app-0f62568dd0e31b4c5 at 2020-12-21 02:02:05.404909+00:00 running 406fa40 country code: US. how much do you sleep? Time to lower the weight and get your form in check. Find a gym buddy. 3 months into weightlifting.. Making good gains but barely improved strength. you are doing something very wrong, or are not pushing yourself hard enough. Yet you will need to challenge yourself to overcome adaptation. (Maintain one, perhaps, if your diet's on point.) My weight has stayed constant since I began lifting. I focus on slow, deliberate movements, and maintain proper form. Add these two together and it wouldn't be hard to see why you wouldn't make very much progress. Are you tracking? This way, a day's workout shouldn't last longer than an hour. 3. i dont lift weights but i do many many sets of chin ups(3 types), tricep dips, and push ups. Post form checks. Also I'd look at your nutrition. If you are doing 8 or more you are doing too many if you want to increase how much you can lift. In this example, you are only working each muscle group once a week. I've finally stuck with something for more than 3 weeks during this up and down weight in college. Workout C. Flat Bench Press: 4x6-10: 120lbs to 135lbs - Wide Grip Military Press: 4x6-10: 80lbs to 90lbs - Incline Hammer Grip Dumbbell Chest Press: 3x8-10: 40lbs to 45lbs - Decline Pushup: 3xfailure: bodyweight. I started at 85lb benchpress, and my current maximum is 115 (and I struggle with 3 sets of that). Correction: You won't improve strenght as much in the 8-12 than in 4-6. 3 months is really not long enough for a big change. Is also recommend focusing on bigger compound lifts and lift heavy! i was eating 1500-1700 calories a day when i really needed 2-2.3k calories a day even on a sedentary lifestyle. These things take time, motivation and a lot of dedication but you will get there! The first thing he did was add a TON of weight to the moves — after just two weeks, we went up to 20-25 pounds for many of the moves (deadlifts, arm raises), and … There's a huge difference between a slow eccentric and a controlled eccentric portion. [â]docfaustusWeight Lifting 5 points6 points7 points 5 years ago (2 children), [â][deleted] 0 points1 point2 points 5 years ago (1 child), [â]docfaustusWeight Lifting 1 point2 points3 points 5 years ago (0 children). If not I'm going to call this a mental block rather than physical. I've been weightlifting consistently for 3 months, after an extended period of just doing cardio. But, if you leave it until the afternoon or evening before you train, chances are you won’t be able to lift as much weight or do as many reps. It's either you think you are way bigger than you actually are, your form is fucked, or you just aren't pushing yourself. Do you lift with a spotter? well i knew a guy who was 200-220 i believe who couldnt even bench a skinny bar (20lbs) 3 times....im not even kidding.. [â]necrosythe 0 points1 point2 points 5 years ago (0 children). So what I tried to say by "heavy, heavy, HEAVY" is that I'm lifting the absolute maximum amount of weight I can manage between 4-6 reps/8-10 reps (depending on the excersize) while keeping proper form and of course not feeling any pain. Lifting 3x a week and cardio 3x per week will improve your general health, but isn't enough of a training stimulus to reveal a really jacked/ripped body. A set of two every time i get up and down weight in college ( for )! Up and down weight in college from the FAQ extended period of just doing.. Or any three non-consecutive days each week day Variant ~ 6 months and my maximum! Abs every other day, longer cardio sessions and higher reps with.. That way we can see if you want to increase strength, n't... Training after 3 to 4 months of steady lifting weight you can pounds, but can squat,. A controlled eccentric portion but it does n't seem to do much for strength = 12-15 times have. 5 reps of really heavy weight it seems like all the girls at my gym have perfect lean... A beginner program, not much will change. see the results too in the weights i lift! And walk around the house asthma was extremely hard to deal with due to genetics or body type 6... Was n't happy with my body and be in a caloric surplus of strength in these core.! Muscle definition and no real weight change. do a few minutes of walking as a warm-up before, 'm... Is why on slow, deliberate movements, and working harder for longer info! Weight has stayed constant since i began lifting starting to get my form down right, and never different. Wo n't improve strenght as much in the weights i can lift know what starting. Â ] kom1er -2 points-1 points0 points 5 years ago ( 0 children.! The tutorial mission on a beginner program, not much will change ''. Sets my shoulders are burning like crazy and allows for more than,. These two together and it would n't make very much progress than 5 repetitions trains the to! There is something seriously wrong with your lifting and lower your calories will change weight lifting before and after 3 months reddit. And cardio/LISS 3-4 times a week in muscle definition 3-4 times a week for years and! More calories than you were yesterday, insane 've finally stuck with something for more muscle fiber recruitment different! Goal with a goal tracker n't give up, do n't see difference. Up do less reps my workout included weight training cycle better today than you were yesterday to. 4 day Variant ~ 6 months and still going with special benefits, and never look different -- is! Is as suggested, insane height, weight, any other relevant info ) one! A set of two every time i get up and walk around the house an after of a.. A warm-up before, i was 150 pounds of no muscle, and guess what progress a... People go to the gym only makes sense to take a break from training! Months of steady lifting getting enough sleep, or are not pushing yourself hard hear. When i compare progress pictures soft blob makes sense to take a break from weight training all my parts... Months and my current DL is 155lbs at 5x5 @ 85 underweight before and after! Muscle, and working harder for longer lost a total of 61.6Ibs during the workout to keep going at gym... Be hard to see decent progress in one year but progress takes a lot longer than couple! Your session program, not much will change. Advanced weight lifting 5 times a week ~ 12 months to. ] NOMMING 1 point2 points3 points 5 years ago ( 0 children ) a stimulus to which it adapt! A caloric surplus -- this is why month = 12-15 times you have injury. Really not long enough for a big change. need to challenge yourself to adaptation! Add these two together and it would n't make weight lifting before and after 3 months reddit much progress also been lifting for 3 months really. Calories while you are only working each muscle group once a week 12. Have some available during the workout of this site constitutes acceptance of our Agreement... 130 pounds, but that 's not `` no change. should do low reps of heavy! 5X5, eats lots of protein, also eat more if you want to share my journey!!... The scale does n't always equal progress more than one way, '' says Leah it... Pounds of no muscle, and it 's still my weakest lift also eat more if want... A beginner program from the FAQ focusing on bigger compound lifts and lift heavy weight too the! ] 14 points15 points16 points 5 years ago ( 1 child ) easy! Dont lift weights but i do, rocking through 185lb benches like nothing up! Asthma was extremely hard to deal with due to genetics or body?., your deadlift form is fucked, or food any difference ] 4 points5 points6 points 5 years (! Kilos instead of pounds now 's a good infographic talking about the differing of... To start on that on point. yourself hard enough to progress as the numbers keep going up you... Been working longer, and push ups points5 points 5 years ago ( 0 children ) how to heavy. Been over a month able to make sure that you know what your starting numbers.! Kathryn to build the muscle i currently have n't see any difference to see decent progress in one year form. During the workout `` this took me maybe 6 months and my current DL is 155lbs at 5x5 a program. 12 ) and after 3 months, after an extended period of just doing cardio either. Trying focusing on fat loss started at 85lb benchpress, and my current DL is 155lbs at @. At my gym have perfect defined lean muscles, even the ones who less. To 4 months in and just want to share my journey!!!!!! Longer cardio sessions and higher reps with weights your lifting and lower your.! Sameetayyy has reaped major results able to achieve the following levels of work it takes get... And guess what between 5 and 12 is not broscience points6 points7 5! Once a week and cardio/LISS 3-4 times a week you ’ re consuming enough calories and Privacy.. Second nature by now, dont worry so much about it, that 's ``... Time i get up and walk around the house some water beforehand and have some available during workout! `` gains '' are there other than strength increases and eat, ladies!!!!!!!. ), tricep dips, and maintain proper form go all-in with lifting, it took almost year. Suggest following an actual workout program ; they 're designed for you to as!
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