progress for me is slow last weeks progress was an increase in 1 rep on every set of 5 sets of barbell rows, so in total i did 60 reps on barbell rows, the week before that i did 55 reps.
progress is like this with all my exercises, only an increase in 4-5 total reps
How long have you been lifting? What is your diet/sleep like? What is your routine?
Given that you're asking these questions it suggests you're relatively new to it all, and hence I'd expect you to be able to progress a bit faster.
been lifting for 9 months so far, my diet is fine and my sleep sucks, although this has made no difference in progress really. I havent had these beginner 'noob gains'
Everyone is not having same energy and power. So that different-2 people need different-2 time for achieving their goal. Do not get stressed for it. May be you will need some more time to grow up.
been lifting for 9 months so far, my diet is fine and my sleep sucks, although this has made no difference in progress really. I havent had these beginner 'noob gains'
If you've never had noob gains then something is wrong. Your sleep could well be the issue.
I find setting new PBs after lack of sleep next to impossible, whereas when I'm well rested I can get PBs more often than not.
been lifting for 9 months so far, my diet is fine and my sleep sucks, although this has made no difference in progress really. I havent had these beginner 'noob gains'
How much do you lift for the big 5? Squat/deadlift/bench/press/row?
By the sounds of it it's a combination of all 3... however sleep is not always ideal, you can still get PBs on **** all sleep.
You've been going for 60 reps on barbell row? 6x10? That's damn daft especially as a noob.
What is your programme atm?
Back workout:
-5 sets of dumbbell pullovers, i increase by about 4 total reps each workout -5 sets of barbell rows last week i did 11,11,11,11,12 this week i got 12,12,12,12,12 -5 sets of power shrugs -5 sets of dumbbell shrugs
as for the bold, why is it daft? I am progressively overloading, just at a slower rate than most people do.
i dont have a proper program because i am working out from home with no power rack.
my diet is fine 100> grams of fat a day, ample volume for hormone needs, im in a caloric surplus and have about 120g of protein a day
maybe its because i started puberty later than others? I have no idea, most people my age can grow a fair amount of facial hair, i started pubertyat 13, i used to eat lesss than 1500 calories a day for years on end with lots of cardio, now i eat 3000 calories a day. Im guessing my hormones are ****ed from under-eating for so long
I know your meant to start with powerlifting movements mainly, but i dont have enough weight or a power rack to use, so the only compound movements i can do are bench presses and barbell rows, which are in my current routine.
Im not really training specifically for strength at the moment. So i dont want to go on low reps, the lowest i go is 6-8.
Well don't whine about not making progress then....
i dont train specifically for strength, otherwise i would be a fat powerlifter and be doing 5x5. currently, that is not my goal, as i dont have the equipment possible, im not whining either really, im just wondering as to why other people can make better progress than me despite that fact i bust my ass when i workout,progressively overload, and eat fine.
i dont train specifically for strength, otherwise i would be a fat powerlifter and be doing 5x5. currently, that is not my goal, as i dont have the equipment possible, im not whining either really, im just wondering as to why other people can make better progress than me despite that fact i bust my ass when i workout,progressively overload, and eat fine.
Because your variation of progressive overload is crap. That's why.
You do not have to be a fat powerlifter to train for strength.
no, im interested are there any articles on hypertrophy from lower rep ranges? I was watching Jason Blaha and he said there was no difference between muscle growth from low rep trainers and high rep trainers.