inject some protein up your ass idk
I dont know ... are you doing the exercises right?
I have the same issue with really low numbers and feeling weak. Its because I don't challenge myself. I don't give a shit about lifting heavy, I car for playing sports.
I am 145cm 200kg and I can lift myself from my bed.
Get on my level
you have to start somewhere
Definitely nothing wrong wrong with the weights, considering your current weight and that you only went to the gym a couple days a month. Maybe try to increase from 8 to 12 reps, and gradually increase the weight, without lowering the rep amount, and, of course, keeping the exercise form as clean as possible.
I also got pretty weak lifts compared to the effort I put in. It doesn't matter how much I try my strength stagnates in lifts like the bench press for months on end
Make sure to eat a lot of protein. You can buy protein powder cause its hard to get it from food and you can try to drink protein shakes between eatings. Also you have to take more calories than you burn so you probably have to eat more too.
Make sure you sleep well, because we recover from everything when we sleeping.
Remember that From all supplements protein is best. Creatine, preworkourts is not neccesary, but good addition if you have a lot of money.
Bro it's just 2 times a week 2 months = 16 workouts. You shouldnt even be looking at your numbers for starters just focus on learning the technique of basic exercises which is more important than many people realise. You'll improve really fast in the next months. Try to go 3-4 times per week though. ;D
Fine for a beginner, just make sure to perfect your form over time and eventually try out some heavier sets from time to time to get stronger :D
Train harder. Simple thing would be as you are a beginner you could do more sets to failure. You simply might not get enough stimulation. And perfect form, you really control and make it slowly at the negative phase on each move.
Havent you been lifting for a few months at this point? You should be a big boi by now :)
You need more time working out I believe. Also, if you're young (<25yo), you should workout more often, like 4x week.
I'm also 184cm and 70kgs. But I've been working out for 5 years.
I had similar stats after only 2 months, if not worse, Some people are just built this way, including me. It's way harder for us to gain strength and muscle. Literally everyone in my family is tall and skinny, and combine that with gaming and you're set to be weak. I've come a long way since though, and you will too. Just focus.
TLDR; Progress is slower, result will come sooner. There is nothing you can do except work extra hard.
178 72 kg
Squat: 30 kg
I was in gym once, gay guy wanted to date me, i never came back
your stats are fine, everyone has a different starting point also twice a week is not a lot, I went 5 or 6 times per week when gyms were open also it really depends on if you have a good diet to go along with your training plan
I started with 50 kg deadlift 10 months ago and now i'm at 130kg .
"you should lift 100kg at the start"
that's bs. I am already one of the strongest at my gym even tho my numbers don't sound that impressive.
Mate I suggest to you that you first learn to fight, go to kickboxing/mma, u will see it's much harder than the gym
maybe train for strenght for becoming stronger
Seems normal if you're just starting out.
Working out consistently and progressively overloading you should see your numbers go up pretty quickly for the first year
why are u always asking for validation? just lift and see how it goes. like seriously stop being so damn insecure and just lift heavy weights.
shit on the numbers. perfectly executed exercises with lower weights > dogshit exercises with heavier weights
Remember - going to the gym is about feeling healthy and getting in touch with your body.
Don't try to compare with others, there are so many factors in play. For starters you can not even really compare numbers from machine to the next unless they are identical, so stop getting hung on what others are doing.
Talk to the people at the gym, see if you can get like a ½ hour instructions or something like that to make sure you are sitting right, adjust the machines right and all. That is really important if you want to avoid pain and damages.
Take notes during the session so you know you can recreate the setups, do not fail to ask questions and do not worry about feeling silly. The really silly people at a gym is the once that wanna look macho, but do things wrong because of it.
Then you have the routine down you can begin putting on extra weights, switching things up and things like that. Maybe also add some spinning or other type of activities.
1. You just started, so these weights are fine.
2. 2 times a week is just not enough, you are young, do 5 days a week, sunday and wednesday off, saturate your muscles with weights and workouts on your gym days.
3. Initially you can workout for an hour, after a month ramp it up to 1.5 hours, then ramp down to one hour after 1 month, keeps your body in shock.
4. Eat, given your stats i presume you are skinny, avoid junk food, eat anything you want, fruits, eggs, meat, rice, multigrain bread, avoid going carb heavy for dinners, you can eat heavy on any other meal.
5. Whey protein can be important but you can skip it till you've worked out atleast 6 months.
6. Train your compund muscles more, you can cut your physique and work on your definition by working out on on specific muscle groups and adjusting your macro intake after you are strong enough. Focus more on quads, back and shoulders. These are your building blocks on strength. If you have a proper program you will be stronger in no time.
7. Work hard in the gym, dont leave till your shirt is all wet with sweat, eat even harder but no junk food. Sleep like a baby for full 8 hours, use melatonin to deepen your sleep if you want.
Don't listen when people say you are weak, or doing stuff wrong, you will be strong soon enough. Just rememver you dont need to be talented for a good physique, just hard work and discipline would see you through.
for people who lift that are not on steroids, the two things that i've found most helpful for gaining weight on main lifts are large caloric surpluses and high workout frequency. I personally like doing 3 day splits, with 4 weeks of 6 day splits when my lifts stagnate. For gaining weight on main lifts, I like doing 3x5 with every set close to failure. 3x8 is great but 3x5 is really good for adding weight to lifts. if you are doing 3x5, wait at least 2 minutes between sets, the purpose of low rep ranges is to move the maximum amount of weight you can each set so that your body gets used to it and you can progress.
start your workouts with a compound movement. if you're trying to improve your bench and bench is part of the day's workout, start your workout with bench. if you're trying to improve squat and squat is part of the day's workout, start your workout with squat. In general, you're going to make the most progress on whatever movement you start your workout with.
whatever the case is, everyone starts somewhere and 2 months is not very much time. at the end of the day the only person you are competing against is yourself. your stats seem pretty normal for a newcomer to the gym.
you have only been going for 2 months and 2 times a week so a total of 16 workouts, yes you should give it time but 2 times a week is not enough to build muscle fast at least, also eating a lot of calories for power, protein for muscle growth and getting enough sleep for energy is very important which i all did wrong when starting
bro it's not that bad. peope are different strong and if you are a beginner it is ok. when i started lifting i benched 20kg, squat 30kg and deadlift 60kg. my stats were 174cm and 57kg and now i'm at 174cm 83kg 1 rep bench 112,5kg, squat 150kg and deadlift 165kg. just do your progress.
im kinda the same, only been at gym for a month tho
started with only 30kg bench xddd, now at 45
"should avoid gym cuz covid." man... dont do it then... its stupid... if u r afraid of covid then dont leave home, save your time and your money.. you have what we call in jiu jitsu world.. a chicken heart, so better to stay at home