I have been stuck around this weight for nearly a month now despite having been experimenting with lots of different rep schemes and weight ranges and am unsure how to progress.
For example, I can do 45kg for three sets of ten reps if I rest for two or more minutes between sets.
Can also do 50kg for four sets of five reps but if I push for another set I always fail straight away (usually rest for three to five minutes with this weight).
Then I tried upping the weight tonight to 55kg to attempt three sets of five reps but failed on the fourth rep of the first set.
I just don't understand why I am not progressing in a linear fashion anymore. Surely I still have lots of "noob gains" to make.
If I lower the rest time to less than a minute I can just about do 42.5kg for three sets of ten reps.
Been resting for at least a day between workouts and never more than four days. Only reason I've had to wait four days has been when I have pulled an all-nighter for uni, gone out the next night, and then needed to recover. Generally though I have been keep a pretty consistent schedule.
All I can think that might be holding me back is either that I am being a pussy and resting too long or not eating enough. Just thought I should ask what you think incase you have a solution :). Thanks in advance btw.
Sebastian Miller
>despite having been experimenting with lots of different rep schemes and weight ranges and am unsure how to progress.
Just stick to 3x5, you aren't progressing not because of rep ranges or whatever bullshit, but because you aren't pushing yourself/sleeping enough/eating enough/traiing consistently.
Unless you're a girl, you should have blasted that shit easily.
Jayden Murphy
Stick to one set/rep scheme, let's say 4 sets of 5 reps. Then add AMRAP (As Many Reps As Possible) on the last set, so you really push yourself to your limit. Once you manage to squeeze out 10 reps on your last set, increase weight. Just don't fuck around with your sets and reps as much as it seems like you have. Pick a tactic and stick with it.
Daniel Morris
I'm not trying to prove you wrong with this following section but just trying to better articulate my situation so you can help me.
I don't think I am not training hard enough because I dropped it midrep today when trying 3x5 with 55kg. Hurt like a motherfucker. Was halfway up on my fourth rep, arms started wobbling, and kaboom it fell down on me.
I try to sleep for at least ten hours a day and am training at least every second day currently.
Eating enough I am not so sure on. I was a cyclist throughout highschool and first year of university and maintained a weight of 60kg whilst being nearly 183cm. I stopped cycling just before my 20th birthday because I no longer had time to cycle for hours on end and felt that it was a waste of time to only be doing HIIT. Stupid decision by me. Was eating approximately 4,000 calories a day mainly consisting of pasta, tuna, and chicken schnitzels (some vegetables) whilst cycling and kept that up for the past two years despite stopping. This lead to me ballooning up to my current weight of 87kg. I have been lifting since mid February when I started with just lifting the Olympic barbell on its own and have managed linear progress up until about a month ago when I have become stuck.
Jaxon Price
Should also note that I have more free time during this year of university and am able to dedicate at least an hour and a half to sports a day. On the days I am resting from lifting I am cycling and vice versa. An hour and a half of cycling every second day feels so little still and makes me very sad. Though I am learning to embrace HIIT. Specifically hill sprints.
Tyler Nguyen
I was sticking with 5x5 until about two weeks ago. After having been stuck at 50kg on 5x5 for two weeks I reasoned that perhaps a higher rep scheme would promote muscle growth and allow me to surpass this hurdle. Before this I had attempted deloading to 45kg 5x5, accomplishing that again, and 47.5kg 5x5, accomplishing that again. For the subsequent four workouts I tried 42.5kg 3x10 on two, smashing that, one on 50kg 5x5, failing that, and tonight's attempt at 55kg 5x3. Failing on my fourth rep of the first set.
Tyler Gutierrez
Hmm, well I'm stumped. As a last suggestion, maybe make sure you have eaten a hearty meal about 1-2 hours before exercising, with plenty of carbs for energy, not just protein!
Adam James
I've been doing that, my dude. I often do not have university until midday so for breakfast have been eating lots of pasta, tuna, and pesto all mixed together before working out. My gym is in my shed so I have no excuse not to be there.
Landon Bailey
My only theories as to why I am not progressing remain; am I simply a pussy when it comes to weight training or am I not consuming enough protein?
My current day of eating would look something like this;
Breakfast: Around 150g of spaghetti, two cans of tuna, and a helping of pesto Snack: Banana and muesli bar Lunch: If at home, two slices of wholemeal bread toasted and lathered in nutella or organic (hipster) peanut butter and another banana or muesli bar. If at uni I will generally just eat another can of tuna and a muesli bar or two. Dinner: Home cooked meal by my parents Snack: Another can of tuna, banana, muesli bar, piece of dessert, noodles, or more nutella/PnB on toast.
Throughout the day I drink at least 3 liters of water.
Jason Collins
For my second snack I am generally eating at least two of those options. Sometimes all of them if I am feeling particularly hungry.