Need advise on lifting more weights

bendi85

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Hi all i been lifting weights consistently for about 7 months now.
Realised that the amount of weights i can carry seems to be stagnant and unable to go up further..
For example
Bench press 50kg 6-8rep
Squats 60kg 6-8rep
Db bicep curl 10kg 6-8rep
Db shoulder press 20kg 6-8rep

Any advice on how to progressively increase strength and weights i can carry while maintaining form and rep? I know need to eat more also..

By the way my weight is about 65kg. Height 168cm.
 

Tony_Chua

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1) do you eat in calories surplus with proper macro?
2) do reverse pyramid training. It helps better recovery and easier progressive overload.
 

ItsmeagainhK

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Hi all i been lifting weights consistently for about 7 months now.
Realised that the amount of weights i can carry seems to be stagnant and unable to go up further..
For example
Bench press 50kg 6-8rep
Squats 60kg 6-8rep
Db bicep curl 10kg 6-8rep
Db shoulder press 20kg 6-8rep

Any advice on how to progressively increase strength and weights i can carry while maintaining form and rep? I know need to eat more also..

By the way my weight is about 65kg. Height 168cm.

How often do you work out ? Are you eating enough protein ? Are you putting in enough volume ?
 

bendi85

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How long does your session typically last ?
Whats your workout split and exercises like ?

Usually about 1 hour long.
Monday - legs/ abs
Tuesday - chest/back
Wed- shoulder/arms
Thurs - rest
Friday - legs/abs
Sat - chest/back
Sunday - shoulder/arms

I try to stick to the above routine except on days when i need to work long hours.
For each muscle group, i usually do 3-4 exercises with 3-4 sets each at 6-8 rep mid heavy to heavy weight. Sometimes i will do dropset, superset etc.
End of each training i will do some bodyweights training HIIT.
 

bbbbbw

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Not scared fat meh? Haha..i really worried of having tummy.

last time i was your weight but since i went to gym i started to eat more.
after eating then got energy push more.
after workout i feel hungry and eat.
 

bendi85

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last time i was your weight but since i went to gym i started to eat more.
after eating then got energy push more.
after workout i feel hungry and eat.

Power. But sometimes hungry but no healthy food around. What u usually eat after workout?
 

Converged

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Go google and read stronglifts & starting strength. Total game-changer.

Sent from DTF using GAGT
 

Yellowfin

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Get a strength coach to fine tune your form etc.

7 months in training is good progress. Maybe reduce to 3 to 4 days a week to let your body recover so that you can lift more weight. IMHO.
 

bendi85

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Get a strength coach to fine tune your form etc.

7 months in training is good progress. Maybe reduce to 3 to 4 days a week to let your body recover so that you can lift more weight. IMHO.

Thinking of getting a personal trainer if there are still no progress by end of the year.
 

LittleFeFe

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Suggest you record your workouts, in terms of sets, rep, exact weight, and rest time then try to compare the following week.

If you are training hard every week, you might want to take a deload or take a break to see if your body actually require recovery.
You will be stronger after resting

If it's not a recovery issue, then try changing your workout exercise, your body could be too used to your old routine which could be the plateau reason.
 

moisuperman

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Do compound exercises. . Deadlift , squat , pull up, rows...
Don't bother with those isolation exercises

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