Strength Training Progression

summithunter on 06/04/2022 - 23:46

Hi All,

For the first time in my life, I have started going to gym since last two months. I watch you tube videos and try to follow the accurate techniques and follow a high protein diet when i can.

I have no idea how i am progressing so looking for a quick vote or any comments from anyone who is very experienced or has regularly been to the Gym.

I go approx. 5 days a week - 1 day i work on pushing complex, 1 day i work on pulling complex, 1 day i do legs and other 2 days is cardio.

Currently i lift 110kgs deadlifts - 2 reps max, 80 kgs squats - 3 reps max and bench press - 50kgs - 6 reps max. Is this good enough in terms of progress for someone who weighs 77kgs and has never been to gym in the past ?

Poll Options

  • 9
    Needs Improvement
  • 2
    Average - Can be better
  • 5
    Good - As expected
  • 5
    Amazing - Beyond Expectation
Health & Beauty

Comments

  • th123 on 07/04/2022 - 00:07

    No, if you can't deadlift 335kg in your first month, you need more protein.

    Are you having 9 meals of chicken breast and broccoli a day? If not, that must be in. Step it up.

    • [Deactivated] on 07/04/2022 - 16:18

      Odin to Thor

  • Kangal on 07/04/2022 - 00:23
    +5

    That's above average, and pretty good.
    It takes at least a year to get into that professional phase, and that's with proper everything. Just remember that you don't need a lot: mostly physical exertion, stupid amounts of hydration, protein powder, and regular diet.

    So recognise this in your subconscious: it is not a sprint, it is a marathon.
    Consistency is key. And a big part of why MOST people FAIL is due to a LACK of Motivation. You should wake up early in the morning everyday, and go to the gym 4-times a week, and not skip any days. Even when you don't feel like it. Just get dressed, drive there, walk in, and not do any exercise… that is still a win! You are priming your biology and setting the groundwork for the habit. And a habit needs to stick before the habit can be improved. Showing up is 80% of the battle, and that alone is to act-first and motivate-second is key. Do not wait for motivation. That's what most people do, and most people fail. Motivation comes as a response to stimulus, it isn't the trigger for action.

    Positive loops can help your progress. Find the WHY you go to the gym, and make sure it is worthy of your TIME. Another point is to not think of yourself as "I go to the gym" or "I play the guitar", but rephrase it in your mind as "I am an athlete" or "I am an artist". One of the biggest advantages to your progress is having people. See if you can find a gym buddy. It doesn't have to be a rivalry, but just positive motivation for one-another. And if you're serious and you have a friend that you can rely on, you can even offer to pay for his membership. That's an OzBargain deal for you. Since the psychological and physical health improvements you can gain are stupidly valuable. But it is hard to find that partner to help you on your journey, which is another reason why most people fail.

  • rarelyscene on 07/04/2022 - 00:26

    Bit difficult to tell without knowing your height but regardless unless you’re aiming to become an Olympic power lifter then the only thing you should care about is what you touched on in your title, and that’s progression.

    Focus on progression on a week to week basis either increasing strength or reps, assuming you’re consuming enough protein and calories. Progression in these areas will be as a result of your muscles growing, over time you will see changes but you can take measurements of key muscles like chest, biceps, quads to track their growth.

  • apsilon on 07/04/2022 - 06:32

    Impossible to say how good your progress is without knowing what your starting weights/reps were. If you're new to weight training you should progress quickly at first. Of course the real answer is it doesn't matter as long as you feel good and are happy with the progression.

  • JoeBogan on 07/04/2022 - 06:59

    You will see "newbie gainzz" for a month or two more but then will plateau. I understand this is a bargain website but I would highly recommend paying a good coach for a program + PT sessions every now and then to reduce your chance/risk of injury.

  • original15 on 07/04/2022 - 07:28

    For others to comment on: are such low rep numbers (2,3) enough to maximize new gains? How many sets?

    • apsilon on 07/04/2022 - 07:53
      +4

      Basic rule of thumb is less reps with higher weight builds mass, higher reps with less weight builds endurance. You've actually raised a good point as OP hasn't said what sets of reps they do, eg 110kg deadlift for 2 reps. Is that just 1 set and that's it?

      OP and others that are interested, look at the Starting Strength program by Mark Rippetoe.

      • original15 on 07/04/2022 - 07:57
        +1

        Yeh, my thinking is for a new starter, OP might have gone too low? Maybe 4-6 reps would be best? 3-5 sets? If using max weight and only getting 2 reps out could we also guess form/technique is suboptimal?

        • RotundPolarBear on 07/04/2022 - 08:36
          +4

          I've been lifting for a long time and never done such low reps. But I've focused more on bodybuilding.

          Low reps are usually done by powerlifters. But at a chain gym it's mostly ego lifters. They grunt really loud and make sure everyone is looking at them.

        • skid on 07/04/2022 - 09:01
          +2

          At 2 reps to failure, I'd drop back the weight even if they were done with good form. That said, I do incorporate a few singles into the program for testing strength.

          • original15 on 07/04/2022 - 09:28

            @skid: Yeh or increase the weight and decrease the reps over the course of a few sets (memory foggy from when I actually lived the gym life a decade ago. Pyramid training or something: start with normal weight with 8 reps, up the weight drop to 6, up again drop to 4, up again drop to 2)

  • Quantumcat on 07/04/2022 - 07:54
    -5

    Why would anyone want to do this? It makes sense if you are competing at weightlifting as the sport you do. Or if you are just going to the gym to generally be fit and looking after your body and not just lifting weights. But why else? It seems like such a waste of money and time.

    Bulging muscles are gross and a turn off. Plus they're a sign a guy is absolutely obsessed with himself and is probably a poor candidate to date.

    • RotundPolarBear on 07/04/2022 - 09:32
      +2

      Don't hold back now, tell us how you really feel about guys that lift, lol.

      When I first started lifting in my late twenties, a large part was to impress chicks, sure, but now that I'm in my forties, I lift for myself and my own fitness, as most women don't even seem to notice. It's mostly other men that will comment and/or look.

      Just the other day I was waiting in line at Chemist Warehouse and the security guard made a remark about my size. Bit weird, really. But I think Indian dudes have less of a social filter. Mostly this doesn't happen, but most guys that lift can appreciate someone else that does and the commitment that goes with it.

      I didn't neg you, btw.

    • Cheaplikethebird on 07/04/2022 - 10:50

      Don't have to want bulging muscles. The best way to get out of the skinny fat physique most guys in their twenties are sporting these days is to lift some weights and while I'm aware women aren't into the ripped physique they're equally unattracted to slobby men. I'm not ripped but I lost about 20kg a couple years ago by lifting weights and there was a night and day difference in how I was treated by women (even as someone who has always been outgoing and charismatic… and humble) but also I was treated with a lot more respect at work and so it has helped my career as well. Then on top of all that there's the improvements in physical and mental health, the latter being a big one for me personally. It's like living in a different world a bit.

      • Quantumcat on 07/04/2022 - 14:28

        The best way to get out of the skinny fat physique most guys in their twenties are sporting these days is to lift some weights and while I'm aware women aren't into the ripped physique they're equally unattracted to slobby men

        What's wrong with doing a mix of cardio and weight bearing? You'll be fit instead of slobby and minus the gross bulging muscles, just healthy looking

        • Cheaplikethebird on 07/04/2022 - 15:23

          I don't think anyone said not to do cardio but weight training builds muscles mass which has a number of health benefits. Also there are plenty of lean people who lift weights, you don't automatically turn into Brock Lesnar because you started doing deadlifts.

        • iamherenow on 07/04/2022 - 17:44

          What's wrong with doing a mix of cardio and weight bearing?

          That is what they say they are doing: other 2 days is cardio

          Plus they're a sign a guy is absolutely obsessed with himself

          Or that they do sport, or a job that involves physical activity. Or quite a few other reasons.

          • Quantumcat on 07/04/2022 - 17:45

            @iamherenow: You don't get bulging muscles just from work or sport

            • apsilon on 07/04/2022 - 17:50
              +3

              @Quantumcat: You don't get them from casually lifting weights either. You seem to be greatly under estimating the dedication and work it takes to build that sort of physique. Before my injuries I used to do 2 weight sessions a week (amongst a heap of other training) and had no bulging muscles, just decent tone/definition.

              Weight bearing exercise is critical as you become older. It increases bone density and strength along with general well being and provides the ability to continue simply functioning "normally" later in life.

              • iamherenow on 07/04/2022 - 18:00

                @apsilon: very true. And that's why most people who go to the gym will achieve nothing. Because they don't keep doing in over and over and over for years.

                I lift due to an injury. Without very regular gym, I am in pain for the majority of the day.

            • iamherenow on 07/04/2022 - 17:52

              @Quantumcat: yes you do, if you do a strenuous activity regularly. A cyclists quads will outdo most weight lifters. A swimmers lats/shoulders, etc. I know a guy who does no weights but heaps of work on his large property. Very strong.

      • whatwasherproblem on 07/04/2022 - 16:44
        +3

        This absolutely. Also I think a lot of people underestimate how much work goes into the 'bulging muscles' look. You've got to want it and put in serious, consistent work to end up with those sorts of gains.

  • RotundPolarBear on 07/04/2022 - 08:29

    You are doing really well for only 2 months training. Very fit and strong muscular body, no homo.

    You lift more than me and I've been pumping iron for more than ten years, and weigh about the same.

  • Jimothy Wongingtons on 07/04/2022 - 08:37

    damn son thats a lot of cardio! You can trade it for more reps lower weight if you wanted cardio HAHA

  • Cheaplikethebird on 07/04/2022 - 10:48

    We should start an OzBargain lifting club.

    • Baysew on 07/04/2022 - 16:26

      Also an OzBargain leaners club.

    • moar bargains on 12/04/2022 - 20:24

      That sounds like it'll go the way of the regular "how much do you earn?" polls. Suddenly everyone on Ozbargain will just be carrying the train to work instead of riding it.

  • [Deactivated] on 07/04/2022 - 16:14

    Within 2 months if you are lifting a 110 kg deadlift, you must be a strong guy to start with. Most people don't do deadlifts fearing hurting their back. But if the technique is good then you can lift any weight. Now I got stuck on 160kg from the past 6 months. There is never enough. Lifting weights should be part of your lifestyle. You lift weights until you can't anymore. I weigh 65 kgs by the way.

  • PissLUR on 08/04/2022 - 10:05

    Nice one OP. Congrats on your progress.

    Do you have any pains after the lifts?

  • TheBilly on 08/04/2022 - 10:08

    When I first started I did stronglifts 5x5 on the app. It tracks everything and it's very easy to follow.

Login or Join to leave a comment
Login Join