Is also recommend focusing on bigger compound lifts and lift heavy! [–]zeal2132 0 points1 point2 points 5 years ago (0 children). Lots of people go to the gym 5x a week for years, and never look different-- this is why. Deadlift: started at 5x5 @ 75lb, now at 1x3 @ 140. Having a spotter will help you move the weight you probably should be pushing. I suggest following an actual workout program; they're designed for you to progress as the weeks go on. 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. (Maintain one, perhaps, if your diet's on point.) how much do you sleep? Correction: You won't improve strenght as much in the 8-12 than in 4-6. Yet you will need to challenge yourself to overcome adaptation. 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. If not I'm going to call this a mental block rather than physical. After completing a four month bulking phase, she got down to her lowest weight of 65kg, adding it was the best thing she has ever done. If you don't get your nutrition down, all the exercise in the world is not going to give you the results you want. If you want to increase strength, do a strength program. Wait .. what other kind of "gains" are there other than strength increases? [–][deleted] 0 points1 point2 points 5 years ago (0 children). Sooner than 2 yrs though. If you're not sure try tracking what you eat for a few days and see if you're getting enough macronutrients, especially protein! Not bro science. Before you begin your workout plan, create your goal with a goal tracker. what is this 'strict diet' you mention? Don't give up, you want to be better today than you were yesterday. I'm starting to get frustrated with going to the gym and not looking different. At 6ft 175 pounds it sounds like some of it may be a mental game too. ya I doubt he started squatting at 95kg or benching at 85kg... [–]fopdoodle13Powerlifting 8 points9 points10 points 5 years ago (4 children). Ivysaurs 4-4-8 ~ 3 Months. I know you probably don't want to hear this but progress takes a lot longer than a couple of months. i was eating 1500-1700 calories a day when i really needed 2-2.3k calories a day even on a sedentary lifestyle. Dumbbell shoulder press went from 2x20lb to 2x25lb. Rendered by PID 21228 on r2-app-0f62568dd0e31b4c5 at 2020-12-21 02:02:05.404909+00:00 running 406fa40 country code: US. You should follow a proper beginner program, not just winging it yourself. Don't give up! i dont lift weights but i do many many sets of chin ups(3 types), tricep dips, and push ups. Since you've been following your program for three months, now's a perfect time to switch it up! [–]kom1er -2 points-1 points0 points 5 years ago (2 children). Also take progress pics every few months, I know its annoying but I personally find it hard to notice differences in my body when I see it everyday. i started with 66 lbs. 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.. [–]necrosythe 0 points1 point2 points 5 years ago (0 children). This gives me a really good workout, but it doesn't seem to do much for strength. To get the most out of weight training and to avoid an upset stomach, eat one to three hours before exercising. Well that would make you look like a bodybuilder. I started at 85lb benchpress, and my current maximum is 115 (and I struggle with 3 sets of that). What is your starting point (age, height, weight, any other relevant info)? Weight lifters lift and runners run. After ditching HIIT to go all-in with lifting, it took almost a year for Kathryn to build up her backside. These things take time, motivation and a lot of dedication but you will get there! What gives? Each exercise should be done with proper form coming before added weight. [–]kom1er 0 points1 point2 points 5 years ago (0 children). [–]Sig_Curtis 19 points20 points21 points 5 years ago (9 children). train more for strength, move to a 5x5, eats lots of protein, also eat more if you want better gains. Do your research and look at youtube. Do you have an injury that you haven't disclosed? Lifting weights after eating requires planning. You should do low reps of the largest weight you can. I do: Bicep curls Tricep pulldowns Shoulder press Pull ups Cable row machine Bench press Leg press Squats Hamstring curl machine Sometimes throw in ab exercise I do 3 sets of 8-12 with the maximum weight I can do. NSuns 4 Day Variant ~ 6 Months and still going. I could see many people just not really knowing what putting their full force into the lift is. [–]enderkuhr 4 points5 points6 points 5 years ago (1 child). The physical changes will come with the strength gain. In one study, leaving several hours between waking up and lifting weights had the effect of reducing repetition strength (the number of reps you’re able to do with a given weight) by 15% in the squat, and 6% in the bench press [ 1 ]. Within 10 years of proper training, the average guy should be able to achieve the following levels of strength in these core exercises. I’ve found that you can follow a good routine for 12-16 weeks (not months) before needing to worry about switching things up. is there any progressive overload occurring? Yeah what does a typical days eating look like for you? As long as the numbers keep going up, don't sweat it. :) I've been doing weight lifting 5 times a week and cardio/LISS 3-4 times a week. [–][deleted] 14 points15 points16 points 5 years ago (1 child). Lifting has allowed me to love my body and be proud of what it can accomplish." If you are consistent with exercise and nutrition, expect to see decent progress in one year. no. OHP: 5x5@35 to 5x3 @ 55. [–]OnlytheLonely123 -1 points0 points1 point 5 years ago (0 children). 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. the difference between 5 and 12 is not broscience. i started out with 5-6 months ago with dumbbells because i was too weak to put anything on the bar so i didn't want to look like a the newbie just benching the bar. It's not going to happen over night, [–]DareIzADarksidePowerlifting 1 point2 points3 points 5 years ago (0 children), I was going off strictly what your post said about squat and DL. Took me ages to get my form down right, and it's still my weakest lift. You don't have to kill yourself to get strong and add size, but you do have to push yourself HARD. i had a similar problem and i think i'm just now getting past it. [–]celdridge91190 2 points3 points4 points 5 years ago (0 children). Are you tracking? Less than 5 repetitions trains the body's cns to decrease inhibition and allows for more muscle fiber recruitment. [–]Red_StevensFootball 3 points4 points5 points 5 years ago (0 children), [–]Dr4gonkillaPowerlifting 0 points1 point2 points 5 years ago (0 children). Doing sets of 5 is a great place to start on that. Right now you should be eating more calories than you burn and be in a caloric surplus. In this example, you are only working each muscle group once a week. 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. I lost a total of 61.6Ibs during the 12 weeks. Yet, when it comes to performing cardio before or after lifting, we can look to science for a few suggestions. In addition to that you need to make sure that you’re consuming enough calories. [–][deleted] 2 points3 points4 points 5 years ago (6 children), [–]40_SHADES_OF_RAYBodybuilding 1 point2 points3 points 5 years ago (5 children), [–][deleted] 1 point2 points3 points 5 years ago (4 children). [–][deleted] 2 points3 points4 points 5 years ago (1 child), it's not nearly what I would expect after 3 months of consistent weightlifting and a strict diet, [–]peanutbreath 0 points1 point2 points 5 years ago (0 children). Noticed a change after a couple of weeks, now its been over a month. 4-5x per month = 12-15 times you have worked out each muscle group in 3 months. Lift on Monday, Wednesday and Friday, or any three non-consecutive days each week. Saturday 2020-11-21 1:52:07 am : Weight Lifting Before And After 3 Months | Weight Lifting Before And After 3 Months | | Losing-To-Live-Weight-Loss I gained weight quickly, but that's only because I was underweight before and I had started eating more regularly. How to Measure Weight Training Results. Focus on learning how to lift explosively and actually apply force into the barbell. 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. A Bodybuilder's Comeback Workout: 3 … Workout for an hour [I lift weights 6 days a week and have recently incorporated a day for core/cardio on my rest day] Eat my first meal around 5PM, stop eating by 7PM. Expect to see amazing progress in two years. I've noticed only minor change in muscle definition and no real weight change. 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. Post form checks. What youre doing would be like playing the tutorial mission on a video game over and over. I focus on slow, deliberate movements, and maintain proper form. [–][deleted] 4 points5 points6 points 5 years ago (2 children). 3 months into weightlifting.. Making good gains but barely improved strength. I am 6 feet tall and 175lbs if that helps. 3-5 or 10-12? Sleeping more is a bit of a tricky one with my work schedule. but before that i do "Insanity" its cardio circuit training and it is as suggested, insane! I'm often pleasantly surprised when I compare progress pictures. Reddit PPL 6 Days a Week ~ 12 Months. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Rest between sets should be about 90 seconds. But that's probably part of it. Repeat! I don't really have any goals. You want a controlled eccentric. -I focus on slow, deliberate movements, and maintain proper form. [–][deleted] 14 points15 points16 points 5 years ago (0 children), [–][deleted] 9 points10 points11 points 5 years ago* (0 children). I started lifting weights in my early 20s, fresh out of Army Basic Training and desperate to get stronger after realizing just how weak I was compared to my male counterparts. Started with doing 20 min cardio on every workout day and upped it by 10 minutes after each month since january stopping at 60 min, after i reached 60 min each workout which i still do i am trying to push the speed instead, current speed now in december is at 4,6kmh/2,85mph on 10%incline. I see guys who look like they have half as much muscle as I do, rocking through 185lb benches like nothing. I wouldn't be able to make any progress either if I was that worried about it. To be honest, if general strength in these movements is your goal, the eccentric shouldn't be all that slow either. [–]DareIzADarksidePowerlifting 2 points3 points4 points 5 years ago (3 children), If you're lifting with poor form, you will not excel. Record your body weight along with some general measurements so that you know what your starting numbers are. It took me maybe 6 months to notice the muscle definition. 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. I started with 95lb deadlifts (3 sets of 12) and after 3 months I can't do more than 115lbs. [–][deleted] 1 point2 points3 points 5 years ago (1 child). "Before, I was 150 pounds of no muscle, and I wasn't happy with my body. Also I'd look at your nutrition. He has a point here. This is what I think too. 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. calculate your TDE, eat a lot more (healthy food), get good sleep, practice good form, and go to the gym when you feel good enough. 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. your body needs a stimulus to which it must adapt. [–][deleted] 6 points7 points8 points 5 years ago (0 children). -1st 2 pics: My progress, the 1st pic is 8wks pp, the second is 6 months later (I had lost the weight but not made it to the gym), 3rd pic is 6 months after the 2nd with 6 months of weight lifting (15mo pp).-The 3rd pic is of my ab progress with 1yr between photos. My workout included weight training all my body parts, except I didn’t do squats and dead lifts. Yes. Highly Advanced Weight Lifting Goals. 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