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Old 07-09-2019, 09:30 PM   #1
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Need advise on lifting more weights

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.
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Old 09-09-2019, 01:31 PM   #2
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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.
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Old 10-09-2019, 05:56 PM   #3
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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 ?
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Old 10-09-2019, 06:15 PM   #4
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follow a proper strength program, 5x5 is good for starters
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Old 11-09-2019, 01:54 PM   #5
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How often do you work out ? Are you eating enough protein ? Are you putting in enough volume ?
5 -6 days a week. Each muscle group train twice a week.
I drink protein shake to top up the shortage.
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Old 11-09-2019, 01:55 PM   #6
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follow a proper strength program, 5x5 is good for starters
I tried that. Squat i cant go heavy cos of weak lower back.
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Old 11-09-2019, 04:15 PM   #7
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5 -6 days a week. Each muscle group train twice a week.
I drink protein shake to top up the shortage.
How long does your session typically last ?
Whats your workout split and exercises like ?
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Old 12-09-2019, 03:21 PM   #8
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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.
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Old 13-09-2019, 05:16 PM   #9
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you need to eat more. i almost 20 kg heavier
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Old 13-09-2019, 05:17 PM   #10
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you need to eat more. i almost 20 kg heavier
Not scared fat meh? Haha..i really worried of having tummy.
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Old 13-09-2019, 05:19 PM   #11
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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.
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Old 14-09-2019, 08:59 PM   #12
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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?
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Old 15-09-2019, 12:34 AM   #13
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Go google and read stronglifts & starting strength. Total game-changer.

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Old 16-09-2019, 08:04 AM   #14
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Power. But sometimes hungry but no healthy food around. What u usually eat after workout?
Nuggets meal cos mac 24 hours.
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Old 16-09-2019, 09:28 AM   #15
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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.
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