Not progessing fast enough!
lemur_lady
Posts: 350 Member
I have been lifting now for about 7 months. I definately have progressed from where I was at the beginning but I am worried I am still not doing as well as I should be.
I started on stupidly small weights, 1.1kg and now 7 months on I am only up to 4.5kg. This is as much as I can handle for most lifts and get anywhere from 3 up to 7 reps with them depending on what lift I am doing. I usually do a 30 minute full body workout 3 times a week with these.
Shouldnt my strength have improved a lot more in this time span? Do I just have stupidly low amount of LBM?
I started on stupidly small weights, 1.1kg and now 7 months on I am only up to 4.5kg. This is as much as I can handle for most lifts and get anywhere from 3 up to 7 reps with them depending on what lift I am doing. I usually do a 30 minute full body workout 3 times a week with these.
Shouldnt my strength have improved a lot more in this time span? Do I just have stupidly low amount of LBM?
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Replies
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What program are you doing? Some are designed for faster progression than others. I'd recommend Strong Lifts.
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary0 -
What program are you doing? Some are designed for faster progression than others. I'd recommend Strong Lifts.
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
Im not following a specific program but my workouts do include 2 types of squat, stiff legged deadlifts and lunges. To be honest I dont know what the other lifts are called but I got most of them from the NROLFW book, and some from jillian michaels workouts.0 -
I'd recommend following a specific programme like NROLFW or Stronglifts. This should give you progression and a plan so that you can maximise your time0
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I feel like maybe I'm reading your post wrong.... In 7 months, you've gone from being able to lift 1.1kg (2.4 pounds) to 4.5kg (9.9 pounds), and you can only do 3-7 reps for each exercise? Is this right?0
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Yes, it should have improved more than that in 7 months.
Working off of a set program is a good idea, yes, but engaging in a program without properly knowing how to do the lifts is not.
Work out with someone that can help guide you, as well as give you some motivation.
Sounds like you need some very basic guidance to get you on the right track.0 -
What kind of diet do you have? I mean: enough protein and how big a deficit?
Something does sound off, imho. Do you do any cardio or anything before you lift?
Is there a certain body part that gets shaky or weak feeling before the others? Like on the squats, what feels too tired to go on (first)?0 -
I feel like maybe I'm reading your post wrong.... In 7 months, you've gone from being able to lift 1.1kg (2.4 pounds) to 4.5kg (9.9 pounds), and you can only do 3-7 reps for each exercise? Is this right?
Glad I'm not the only one reading it this way. Thought I had finally lost it or something.0 -
I feel like maybe I'm reading your post wrong.... In 7 months, you've gone from being able to lift 1.1kg (2.4 pounds) to 4.5kg (9.9 pounds), and you can only do 3-7 reps for each exercise? Is this right?
Yes that's correct. The 4.5 feel really heavy and near the end of the reps I am straining to do the last one.
So I really am just stupidly weak then
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What kind of diet do you have? I mean: enough protein and how big a deficit?
Something does sound off, imho. Do you do any cardio or anything before you lift?
Is there a certain body part that gets shaky or weak feeling before the others? Like on the squats, what feels too tired to go on (first)?
My deficit is set to 0.6lb a week. I did have it set at 1lb a week but the weight was coming off too fast, I assumed the 2 breastfeeds I still do a day were taking off those extra cals so I increased it. I now eat around 2000 cals a day with between 80-110g of protein.
I only do 5-10 mins of cardio before a workout to warm up. My arms seem to be the shakiest part of me on certain lifts. I only use dumbbells.
What am I doing wrong?0 -
Bump. Anyone know why I am not increasing my strength very fast or have any advice on how to increase it?0
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I've been told you can't build significant muscle on a calorie deficit? Could this be part of the issue? Also heard great things about stronglifts 5 x5 as far as progress. Google that formula to find out how many grams of protein daily you need per kg of body weight to build muscle. It's out there somewhere. Best of luck.0
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Bump. Anyone know why I am not increasing my strength very fast or have any advice on how to increase it?
You likely don't know how to train for your given goals.
Get instruction. Invest in yourself.0 -
I'd recommend following a specific programme like NROLFW or Stronglifts. This should give you progression and a plan so that you can maximise your time
This and I have no idea what your intake is like but if you're consuming too little protein or too little calories in general, your lifts will absolutely stall.
Make sure you have a proper intake with relation to your goals.0 -
breastfeeding?
you're dealing with an outside force at hand- and might need to be eating more than you are.
I suspect you also need to get on someone's actual program.
7 months should have seen you go up to 10's at least... if you are at the upper echelon of your one rep max then you would be working hard to put on a few lbs in a few months- but we are talking at hundreds of pounds plus 2-4 pounds rather than a beginner lifter.
Beginner lifters typically can progress quickly so there might be something else going on- but really it sounds like you need to get on a specific program and some instruction.0 -
If I had to guess, I'd guess you are selling yourself short, and that you are stronger than you think you are. How much do your children weigh? Groceries? If you can carry a kid for an hour, you can do more weight than you are doing. Look into Stronglifts. It will force you to do more weight. Don't stop when you feel "strain", push yourself to actual failure, until you really truly cannot do the rep you are trying to do.0
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I'd recommend following a specific programme like NROLFW or Stronglifts. This should give you progression and a plan so that you can maximise your time
This and I have no idea what your intake is like but if you're consuming too little protein or too little calories in general, your lifts will absolutely stall.
Make sure you have a proper intake with relation to your goals.
Diet would be my guess too. To each their own but for me I get better results if I eat/drink some protein within an hour after working out.0 -
You'll probably get more helpful answers if you post your complete workout routine (what exercise, how many sets, how many reps per set, weight, how many days per week) as well as open up your diary. Diet, poor form, and f-around-itis (going and lifting without a real plan or goal in mind, not challenging yourself) could all be issues, but no one can say for sure and give good advice for how you can improve unless we know a bit more.0
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So you can only deadlift less than 10 lb? Surely you can lift more, do you have kids? I assume they weigh more? A bag of groceries weighs more. I don't feel I lift heavy at all but I can squat 50 lb 16 times, I deadlift 50-60 lb, bicep curls 15-20 lb, etc and I'm not serious about lifting and I'm nearly 40.0
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Get on a progressive lifting program. Eat sufficient calories.I've been told you can't build significant muscle on a calorie deficit? Could this be part of the issue?
No, you can build strength on a calorie deficit. Muscle size and muscle strength are not the same thing.0 -
I have been lifting now for about 7 months. I definately have progressed from where I was at the beginning but I am worried I am still not doing as well as I should be.
I started on stupidly small weights, 1.1kg and now 7 months on I am only up to 4.5kg. This is as much as I can handle for most lifts and get anywhere from 3 up to 7 reps with them depending on what lift I am doing. I usually do a 30 minute full body workout 3 times a week with these.
Shouldnt my strength have improved a lot more in this time span? Do I just have stupidly low amount of LBM?
Honestly, where you are now is below the strength of a complete beginner. You need to get on a serious program if you want to get stronger. With any of the compound moves, a typical female beginner should be able to handle a standard emtpy 20KG barbell. (With the exception of military press, and possibly bench, you might need to work up to the barbell over the course of a few weeks.)
If that's all too much, you may simply not be eating enough.0 -
wait....you are breastfeeding?
so you can't lift 9 pounds seven times but you can lift a baby?
how much does your baby weigh?
I take it you lift it more than seven times a day.
plus are these dumbells?
or weight on a bar?0 -
I feel like maybe I'm reading your post wrong.... In 7 months, you've gone from being able to lift 1.1kg (2.4 pounds) to 4.5kg (9.9 pounds), and you can only do 3-7 reps for each exercise? Is this right?
If so, that is a 400% increase in weight being lifted. That doesn't sound too bad to me. That said, I can only assume you are not really "pushing" yourself, a lot of peoples purses weigh that much and can carry them around for hours0 -
I've been told you can't build significant muscle on a calorie deficit? Could this be part of the issue? Also heard great things about stronglifts 5 x5 as far as progress. Google that formula to find out how many grams of protein daily you need per kg of body weight to build muscle. It's out there somewhere. Best of luck.
It's true that you can't build huge amounts of muscle on a deficit, although a newbie will gain some. But you can gain considerable strength on a deficit. Strength and mass aren't necessarily the same.0 -
You can gain muscle strenght on a calorie deficit.I've been told you can't build significant muscle on a calorie deficit? Could this be part of the issue? Also heard great things about stronglifts 5 x5 as far as progress. Google that formula to find out how many grams of protein daily you need per kg of body weight to build muscle. It's out there somewhere. Best of luck.
You can not grow muscle mass on a calorie deficit.0 -
Thank you for this post OP, it is very interesting to me and I'm lurking it and appreciate you bringing it up even though at this time I have nothing to add to the discussion.
(also I really like your avatar and wish I'd see signs like that posted EVERYWHERE I go!)0 -
Part of the reason I get good results for my clients is that I challenge them to weight resistance they never thought they could do. Last night I had one of my female clients doing one arm rows with a 45lb dumbell 5x5 (it was her strength day and also has a condition day). Now how many females would really attempt that weight? She did it and now KNOWS that it can be done again if I asked her to do it.What program are you doing? Some are designed for faster progression than others. I'd recommend Strong Lifts.
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
Im not following a specific program but my workouts do include 2 types of squat, stiff legged deadlifts and lunges. To be honest I dont know what the other lifts are called but I got most of them from the NROLFW book, and some from jillian michaels workouts.
Sometimes there's a mental block about how much or how strong one really is. Bump the weights. You may surprise yourself.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Thankyou everyone for your input. By the sounds of it I may need to push myself a little harder. Is it normal to be able to lift more on some moves than you can others? I think I could definately deadlift more and maybe squat a bit more as I do have a 20lb toddler. I can't lift more than the 4.5kg for some of the ab and arm lifts so I assumed I should wait to increase my weights until my arms etc had caught up? I heard this advice from a bodybuilding site so thought it was legit...
I am eating 2000 cals a day, 80-100g of protein and always eat back my exercise calories. Whilst my toddler is breastfeeding its only a very short morning and bedtime feed so doubt it could be taking that many calories from me.0 -
Thank you for this post OP, it is very interesting to me and I'm lurking it and appreciate you bringing it up even though at this time I have nothing to add to the discussion.
(also I really like your avatar and wish I'd see signs like that posted EVERYWHERE I go!)
Haha thanks! I kinda stole it from the badass breastfeeder, I thought it was awesome
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Thankyou everyone for your input. By the sounds of it I may need to push myself a little harder. Is it normal to be able to lift more on some moves than you can others? I think I could definately deadlift more and maybe squat a bit more as I do have a 20lb toddler. I can't lift more than the 4.5kg for some of the ab and arm lifts so I assumed I should wait to increase my weights until my arms etc had caught up? I heard this advice from a bodybuilding site so thought it was legit...
I am eating 2000 cals a day, 80-100g of protein and always eat back my exercise calories. Whilst my toddler is breastfeeding its only a very short morning and bedtime feed so doubt it could be taking that many calories from me.
You should be increasing the weights on a lift by lift basis.
You should be able to squat a tonne more than you can curl. You should start progressing your squat and deadlift immediately. You arms will never "catch up" with your legs or your back. They are not designed to move as much weight...
A well designed beginners programme would save you from this, I think.0 -
Thankyou everyone for your input. By the sounds of it I may need to push myself a little harder. Is it normal to be able to lift more on some moves than you can others? I think I could definately deadlift more and maybe squat a bit more as I do have a 20lb toddler. I can't lift more than the 4.5kg for some of the ab and arm lifts so I assumed I should wait to increase my weights until my arms etc had caught up? I heard this advice from a bodybuilding site so thought it was legit...
I am eating 2000 cals a day, 80-100g of protein and always eat back my exercise calories. Whilst my toddler is breastfeeding its only a very short morning and bedtime feed so doubt it could be taking that many calories from me.
It's normal to have much higher deadlift and squat numbers. And women tend to have less upper body strength so you'll be waiting forever if you hold up your deadlift waiting for your bench to catch up.
Here are my numbers (for reps) just for comparison, I've been lifting about 10 months and I weigh 125 lbs.
Deadlift: 160
Squat: 120
Bench: 80
OHP: 70
Pendlay Rows: 650
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