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Gym stats question
Sweden m4st4m4st3r4wp 
Im 184cm 77kg and beginner to gym. I went only twice a week for 2 months and now should avoid gym cuz covid. My stats: Deadlift: 65kg Squat: 55kg Benchpress: 45kg These are not max, these are weights i do like 3x8 sets on. I know its bad numbers and im weak, but ppl are telling me im doing something WRONG. That its impossible that im only lifting these weights. Why are they saying this?
2020-11-23 18:22
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Axxaxaxaxaxaxaxa
2020-11-23 18:24
inject some protein up your ass idk
2020-11-23 18:24
omg for real?
2020-11-23 18:25
#4
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Germany superKrshna
I dont know ... are you doing the exercises right?
2020-11-23 18:25
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.
2020-11-23 18:26
I am 145cm 200kg and I can lift myself from my bed. Get on my level
2020-11-23 18:25
2 replies
noob I am 10cm 300kg and can deadlift 500kg on the bed
2020-11-23 18:26
haha I don't believe all hltv user stay on their bad all day
2020-11-23 21:09
you have to start somewhere
2020-11-23 18:25
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.
2020-11-23 18:26
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
2020-11-23 18:32
23 replies
#14
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Spain N0Love
When I started going at the gym I weighted <65Kg (174cm) and my lifts were dogshit and a year later they became better but I stagnated a lot in the 60x6 bench press mark I couldnt improve for shit and my weight was stuck at 66-67kg. Last year I decided to bulk seriously and now I'm at 74kg and my numbers have gone up just by being heavier. I didnt change my diet a lot, I just started eating more. Last time I went to the gym I benched pressed 80x4 and shoulder pressed 6 reps 28kg dumbells which compared to the average gym rat it's not really impressive but for me it really is considering I was stuck for years in my main lifts.
2020-11-23 18:41
8 replies
Yeah I mean if you're heavier you'll obviously be stronger, but I noticed when I try to eat at 500 kcal above maintenance I get heavier, fatter, and my strength doesn't increase so I feel like im genetically fucked
2020-11-23 18:48
4 replies
eat 200kcal above maintenance, lift heavy and be patient
2020-11-23 18:51
1 reply
yh I recently adopted this strategy, slow bulk, thank you mr president
2020-11-23 18:52
what macronutrients are the 500 extra calories? are you eating around 2g of protein per kg of weight?
2020-11-23 20:47
1 reply
yh rn I'm getting about 165g of protein, 388g of carbs and 92g fat.
2020-11-23 23:12
it's good to change up your routine a bit I used to be stuck at bench too because I was always doing 5x5 now I'm alternating between different rep ranges and my bench improves like crazy
2020-11-23 20:49
2 replies
I switch between 5-6 reps and 8 reps, but my bench is kinda stuck. At least squat and deadlift improves every week by a few reps
2020-11-23 23:12
1 reply
I alternate between 8x3,3x5,4x4 with rest-pause at bottom (first number is reps) postimg.cc/K19Xpm75 pic for reference also dips helped with bench
2020-11-23 23:36
#23
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Poland FitPolak
I believe it's time to periodizate your lifts.
2020-11-23 20:06
8 replies
You mean like taking deload weeks and switching rep ranges?
2020-11-23 23:09
7 replies
#113
 | 
Poland FitPolak
Extending the progress over time by manipulating sets and rep reps. Deloads as well if you don't do them B)
2020-11-24 14:30
6 replies
Bro you prolly don't remember but I started switching between 5-6 rep weeks and 8 rep weeks thanks to your advice. Thing is I'm still stagnating. What do you think I should change?
2020-11-24 17:29
5 replies
#120
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Poland FitPolak
How did you exactly progress week to week? B)
2020-11-24 20:01
4 replies
I didnt cause my body didnt let me B) Even increasing sets by 1 rep was impossible
2020-11-24 20:35
3 replies
#122
 | 
Poland FitPolak
Alright, how did you progress before stagnation? B) I need to understand the process of increasing weight
2020-11-24 20:36
2 replies
Basically I would be able to increase 1 rep on each set each session until it stopped working. Lets say i start with 60kg 4 sets of 6 reps, once id be able to hit 60kg 4 sets of 8 reps i would increase the weight to 62.5kg 4 sets of 6
2020-11-24 20:40
1 reply
#124
 | 
Poland FitPolak
So that's pretty decent linear periodization. You can try double progression for i.e 60 4 sets 8 reps it could look like: Week 1: 60kg 3x7 Week 2: 60kg 4x7 Week 3: 60kg 3x8 Week 4: 60kg 4x8 Week 5: Deload or up the weight to 62.kg and repeat Even longer double progression: Week 1: 60kg 3x6 Week 2: 60kg 4x6 Week 3: 60kg 3x7 Week 4: 60kg 4x7 Week 5: 60kg 3x8 Week 6: 60kg 4x8 >Before you attempt any of these cut 10% of your current weight from the lift. from 60kg it could be 54kg, obviously you gonna take 55kg, coz of standard plates. >You can also apply concept of Reps in Reserve to your training and make sure you hold at least 1-2 reps in the tank, so you can efficently build strenght over time >Training on lower rep ranges could be great idea as well, maybe 5x5? >Since I can edit and didn't ask about your rest between sets time, make sure it is at least 2m30s for compound lifts B)
2020-11-24 21:11
Switch to a program where you do low reps with higher weights. This will increase your strength significantly. Then switch back and forth between high- and low rep programs.
2020-11-23 20:13
2 replies
I'm already doing that, 1 week I do 5-6 reps and the other 8 reps
2020-11-23 23:07
1 reply
Then try to go for 3-4 reps with even higher weight. The goal is to increase your strength a bit, then do high reps with the heavier weights until you feel like you’re stuck again and then go for lower reps once more. It’s a cycle that needs to be in a program.
2020-11-24 08:53
t's good to change up your routine a bit I used to be stuck at bench too because I was always doing 5x5 now I'm alternating between different rep ranges and my bench improves like crazy
2020-11-23 20:49
1 reply
1 week I do 5-6 reps and the other 8 reps but I don't feel it's really helping
2020-11-23 23:08
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.
2020-11-23 18:33
1 reply
1 dl coffee > any crap sold under the name preworkout
2020-11-23 21:32
#12
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Spain N0Love
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
2020-11-23 18:35
6 replies
Ppl saying like i should be able to do 100kg deadlift from the beginning
2020-11-23 19:56
5 replies
No you shouldn't. It is just stupid to say like that. Leave your ego aside and focus on improving your techniques
2020-11-23 20:06
trust me, you can lift 100k deadlift, its not really hard, try it yourself, however no reason to try/do it, just start with 50kg/whatever, lift correctly and then nice and slowly increase.
2020-11-23 20:56
3 replies
maybe but can i really do 100kg deadlift 3x10?
2020-11-23 20:59
1 reply
Well...perhaps not, or maybe you could both rip back. I meant just 1REP. Thought you said you couldnt do 1, not rep it out.
2020-11-23 21:05
#115
 | 
Spain N0Love
Bro this is not a good advice. Deadlift is one the exercises that is more easy to rep with bad form when lacking strength and technique to do it. When I started deadlifting I repped 80x8 with good form and when I jumped the next set to 100x4 my form sucked and I didnt even notice because the weight was going upwards fast. A friend told me and recorded me doing it so I could see my back was like an angry cat. It's really easy to ego lift with bad form in deadlifts I see it all the time in the gym. Also don't use grips/belt to deadlift below 100kg it's pointless at least in my experience.
2020-11-24 15:36
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
2020-11-23 18:37
#18
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Finland 7ones
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.
2020-11-23 18:55
2 replies
I am training hard as i can. I just cant lift heavier. The bar wont go up if i increase weights too fast.
2020-11-23 20:03
1 reply
#33
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Slovakia ypsylonnn
Dont focus on weight, focus on how u stimulate the muscle For example bench, if u know u can do 8reps with 50(for example), instead of focusing strictly on adding weight, try to get 9reps for ur next session, or add a whole new set. Or u can focus on negatives, they are often overlooked, but they help build strength , so dont just drop the weight down, try to control it master ur technique, focus on not bouncing weights off your chest/shoulders /whatever and add weight once u are sure u can lift it with proper technique (which is the hardest part when doing PRs)
2020-11-23 20:41
Havent you been lifting for a few months at this point? You should be a big boi by now :)
2020-11-23 20:03
xaxaxxa
2020-11-23 20:04
#25
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Poland FitPolak
Periodization
2020-11-23 20:08
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. Deadlift: 105kg Squat: 85kg Benchpress: 60kg
2020-11-23 20:11
15 replies
Are these 1rm or do you rep these?
2020-11-23 20:15
1 reply
6 reps minimum, my body fat is <8%
2020-11-23 20:18
is this a bait?
2020-11-23 20:44
3 replies
No, I'm 5kg lighter and have 3 years of experience. My lifts are: Deadlift: 130kg * 3 Squat: 112.5kg * 3 Bench: 62.5kg * 3
2020-11-23 20:58
2 replies
65kg is not a lot, but no offense but that bench seems a bit low to me, squat and deadlift is good
2020-11-23 21:08
1 reply
Yeah, it's not, I had a lot of problems on my bench, and with help of a powerlifter at my gym I corrected some of the issues. Also, those numbers are from last year, and I'm currently doing another strength program to increase my numbers. My goal is 160kg deadlift and 130-140kg squat in February (in the end of the program), and bench I really want to keep working on my technique first and then try to go for PR's
2020-11-23 21:13
That's... pretty low, honestly. Even more considering you've been working out for 5 years.
2020-11-23 20:54
8 replies
well he is very skinny, 70kg
2020-11-23 20:57
6 replies
Yeah, you're right. But I don't know how he hasn't gone up in weight after training for so long, you get that craving to go heavier once you've been lifting for a while and get the hang of it.
2020-11-23 20:59
5 replies
Some people enjoy that low body fat, pure sexy stomach mode, idk. kinda like brad pitt in fight club I suppose. Edit exactly like him lol, "The key to looking as shredded as Brad Pitt does in Fight Club is by having extremely low body fat. Pitt only weighed around 70kg during filming with a body fat of 5-6%, which is unbelievable."
2020-11-23 21:03
1 reply
Don't see the point on working out 4x a week then, though. Just by doing pushups and shit like that you'd probably be in that shape if you strictly count your calories.
2020-11-23 21:06
You can still gain strength while maintaining bw. That's how I do it
2020-11-23 21:03
2 replies
Yeah, I know, I'm cutting right now and I'm still maintaining strength and even lifting higher on some exercises while losing bw, just because all I'm losing is fat But muscle mass and strength are also very correlated.
2020-11-23 21:05
1 reply
True, I agree
2020-11-23 21:08
bruh, i'm a gamer, give me a break
2020-11-24 14:57
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.
2020-11-23 20:14
#28
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Germany Effizienz
I DONT KNOW OK
2020-11-23 20:11
178 72 kg Deadlift: 30kg Squat: 30 kg Benchpress:100 kg
2020-11-23 20:20
2 replies
stop skipping legs
2020-11-23 20:44
1 reply
xd
2020-11-23 20:50
I was in gym once, gay guy wanted to date me, i never came back
2020-11-23 20:42
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
2020-11-23 20:44
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.
2020-11-23 20:48
25 replies
that's nice, but i feel like is better to go to the gym with some beasts I have fucking beasts in my gym, like gold medalists from czech powerlifting championship
2020-11-23 20:55
2 replies
#51
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Finland 7ones
Beasts will definitely push you forward. It helps a lot to see a guy without inhuman body to do reps in bench with 150kg
2020-11-23 20:58
I train as much as I can. I can't really focus on the gym because of studies, so I go around 3 times per week.
2020-11-23 21:03
one of the strongest with 130kg dl? axxaxaxaxaxa
2020-11-23 20:56
21 replies
would like to see you lift 50 first :)
2020-11-23 21:01
20 replies
already done 230kg. i do bicep curls with 50kg
2020-11-23 21:03
19 replies
that's strange cuz I did 55 kg curl today.
2020-11-23 21:06
10 replies
so you curl almost half of the weight u deadlift and do 1 rep maxes on curls? no wonder ur not progressing
2020-11-23 21:07
9 replies
yes, 2 armed barbell curl
2020-11-23 21:08
8 replies
yeah broski enjoy the incoming bicep tear
2020-11-23 21:10
7 replies
why? I did it for reps 3x6
2020-11-23 21:11
6 replies
" I did 55 kg curl today." and i doubt u did since one plate curls are considered elite and u deadlift 130
2020-11-23 21:12
5 replies
I did and?
2020-11-23 21:12
4 replies
english hard language?
2020-11-23 21:13
3 replies
nice edit. trust me or not I did it.
2020-11-23 21:14
2 replies
thats quite sad tbh
2020-11-23 21:15
1 reply
nothing sad here. gonna continue progressing like I did.
2020-11-23 21:58
weight ?
2020-11-23 21:10
7 replies
90
2020-11-23 21:10
6 replies
other stats and years of training?
2020-11-23 21:13
5 replies
215 squat 145 bench 85kg ohp 2 years of training
2020-11-23 21:14
4 replies
nice squat
2020-11-23 21:17
3 replies
thank wbu
2020-11-23 21:19
2 replies
nothing impressive my gym road has been kinda up and down was working out for like 8 months then stopped for another 8( busy with work/school, changing city, and anxious about finding a new gym) then got to it again then first lockdown came, went full in after lockdown ended but now closed again, trying to keep some strength with home workouts, but no rack or big barbell so no squat and deadlift 80bench, 100squat, 120 deadlift, 55 ohp, 80bw
2020-11-23 21:30
1 reply
bruh i feel u on those home workouts they fucking suck
2020-11-23 22:28
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
2020-11-23 20:53
12 replies
what is it with always these 3rd worlders telling others to go learn fighting???
2020-11-23 20:56
2 replies
lmao, it doesn't matter what country you are in, learning to fight is always a valuable skill mate
2020-11-23 21:08
and don't be too rude on the internet, because I doubt u will have the same confidence irl :)
2020-11-23 21:08
Dumb irrelevant comment, dude wants to build muscle, not learn how to fight. Also you can practice all the fighting skills you want, all I need is a knife or a gun.
2020-11-23 21:19
6 replies
sure bro, u are the best, have a great day, and don't be such an asshole :)
2020-11-23 21:21
And with 45kg bench press, he ain't building shit hahahhaha
2020-11-23 21:22
4 replies
45kg bench means that he should be able to make progress faster and hit atleast bodyweight within a year. Noobie gains are a thing, so if you do shit properly you blow up but then your gains in terms of both numbers/muscle starts to slow down. I've had the same upper body physique pretty much for past 2 years as I did after my first year, despite making progress in how much I can lift
2020-11-23 21:43
2 replies
The thing is you can see the most difference the first 2 years, after that even tho you are making progress it isn't very apparent
2020-11-23 22:02
1 reply
Then it takes like 2 additional years to notice little changes
2020-11-24 00:13
#106
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China Grenadr
pahahaha 20iq
2020-11-23 23:20
size>technique
2020-11-23 23:14
1 reply
HAHAHAHA
2020-11-24 07:14
#72
 | 
Sweden SpartaNwOw
get a personal trainer !
2020-11-23 21:10
maybe train for strenght for becoming stronger
2020-11-23 21:11
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
2020-11-23 21:17
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.
2020-11-23 21:28
shit on the numbers. perfectly executed exercises with lower weights > dogshit exercises with heavier weights
2020-11-23 21:35
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.
2020-11-23 21:38
#96
 | 
Germany mainak90
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.
2020-11-23 21:48
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.
2020-11-23 23:45
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
2020-11-24 07:49
#116
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Germany Pardi8
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.
2020-11-24 15:42
im kinda the same, only been at gym for a month tho started with only 30kg bench xddd, now at 45
2020-11-24 15:43
#118
 | 
Brazil pilastra
"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
2020-11-24 15:47
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