This is what I think too. You can use a tape measure to measure the circumference of your upper arms, your forearms, your upper thighs, and your calves. So what I tried to say by "heavy, heavy, HEAVY" is that I'm lifting the absolute maximum amount of weight I can manage between 4-6 reps/8-10 reps (depending on the excersize) while keeping proper form and of course not feeling any pain. There's a huge difference between a slow eccentric and a controlled eccentric portion. Dumbbell shoulder press went from 2x20lb to 2x25lb. Of course it's a bit different during my weekends but basically I workout in a fasted state and save my eating until late afternoon. Nobody said it would be easy, and that's why it is envied, [–]StraightNoIce 1 point2 points3 points 5 years ago (0 children). Gender/Age/Height [Weight Before > Weight After = Total Amount Lost] (Time period in months) Personal title (Example: F/23/5'5" [189lbs > 169lbs = 20lbs] (4 months) Been lurking for a while) Link only to a progresspic image or a collection of progresspic images. Lots of people go to the gym 5x a week for years, and never look different-- this is why. 2. I am 6 feet tall and 175lbs if that helps. the difference between 5 and 12 is not broscience. Physiques start with diet first and foremost. I see guys who look like they have half as much muscle as I do, rocking through 185lb benches like nothing. Bench: 5x5 from 45 to 75. Rest between sets should be about 90 seconds. [–]BBlenkyOlympic Weightlifting 50 points51 points52 points 5 years ago (12 children). [–]fopdoodle13Powerlifting 8 points9 points10 points 5 years ago (0 children). I used to do a high rep program and while I was enjoying the change in my body type, I wasn't making much progress with strength. you are doing something very wrong, or are not pushing yourself hard enough. It's fine if you're not, but remember to cut down on your calories while you are trying focusing on fat loss. I don't really have any goals. do you get rest days? train more for strength, move to a 5x5, eats lots of protein, also eat more if you want better gains. Also I'd look at your nutrition. I find it easy as i just do a set of two every time i get up and walk around the house. how often do you lift? [–]OnlytheLonely123 -1 points0 points1 point 5 years ago (0 children). My weight has stayed constant since I began lifting. [–]enderkuhr 4 points5 points6 points 5 years ago (1 child). ya I doubt he started squatting at 95kg or benching at 85kg... [–]fopdoodle13Powerlifting 8 points9 points10 points 5 years ago (4 children). Sleeping more is a bit of a tricky one with my work schedule. If not I'm going to call this a mental block rather than physical. 3 months is really not long enough for a big change. I started lifting weights in my early 20s, fresh out of Army Basic Training and desperate to get stronger after realizing just how weak I was compared to my male counterparts. [–]Trapone 1 point2 points3 points 5 years ago (0 children), Need heavier weight less reps per set. [–]HaughtPockets 0 points1 point2 points 5 years ago (0 children). A two to three week break is sufficient to allow the body to recover from a hard and heavy weight training cycle. You get fantastic results from low rep, heavy weight lifting not ONLY as a man, but absolutely also as a woman. In this example, you are only working each muscle group once a week. Am I expecting to see results too soon? i started out with 5-6 months ago with dumbbells because i was too weak to put anything on the bar so i didn't want to look like a the newbie just benching the bar. Basically, the weight you lift in phase 1 should put you at failure on the last rep, with the limited rest period. I focus on slow, deliberate movements, and maintain proper form. Plus OP said she's seeing "minor changes" with more muscle definition - that's not "no change." These women's before-and-after social media photos show that weight is just a … Yet you will need to challenge yourself to overcome adaptation. After a little over two years of weight lifting, Instagram user @sameetayyy has reaped major results. [–]zeal2132 0 points1 point2 points 5 years ago (0 children). But, if you leave it until the afternoon or evening before you train, chances are you won’t be able to lift as much weight or do as many reps. just recently i calculated my TDE and added up my calories, and guess what? It's not going to happen over night, [–]DareIzADarksidePowerlifting 1 point2 points3 points 5 years ago (0 children), I was going off strictly what your post said about squat and DL. Don't give up, you want to be better today than you were yesterday. Obviously the noob gains were strong, I made good progress on SL and Ivysaurs but I really started to enjoy working out so I upped my Frequency to 6 Days a week and possibly made the most asthetic progress on the PPL. -I focus on slow, deliberate movements, and maintain proper form. Do your research and look at youtube. I know you probably don't want to hear this but progress takes a lot longer than a couple of months. You don't have to kill yourself to get strong and add size, but you do have to push yourself HARD. How to Measure Weight Training Results. i was eating 1500-1700 calories a day when i really needed 2-2.3k calories a day even on a sedentary lifestyle. I'm often pleasantly surprised when I compare progress pictures. You can get weightlifting results after one session, and you can gain muscle within a week. In one study, leaving several hours between waking up and lifting weights had the effect of reducing repetition strength (the number of reps you’re able to do with a given weight) by 15% in the squat, and 6% in the bench press [ 1 ]. 3-5 or 10-12? Workout for an hour [I lift weights 6 days a week and have recently incorporated a day for core/cardio on my rest day] Eat my first meal around 5PM, stop eating by 7PM. no. [–][deleted] 6 points7 points8 points 5 years ago (0 children). Ivysaurs 4-4-8 ~ 3 Months. As long as you are getting stronger, you're doing something right. "Lifting has changed my body in more than one way," says Leah. You don't have to lift to failure, but you'll be able to fight for those extra reps because you will know that you can, and you'll be familiar with proper bail techniques. You can't grow if you neglect either of them. [–]StuWardMilitary, Powerlifting (Recreational) 5 points6 points7 points 5 years ago (0 children). When it comes to fitness, the number on the scale doesn't always equal progress. That would make little to no difference. However, after taking a break from weight training, we all experience a certain level of strength loss after … REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 21228 on r2-app-0f62568dd0e31b4c5 at 2020-12-21 02:02:05.404909+00:00 running 406fa40 country code: US. if you aren't getting stronger, not much will change. if you aren't progressing, then you need to eat, sleep, and/or destress more. i am a girl, i've also been lifting for 3 months and my current DL is 155lbs at 5x5. I just want to get stronger and look more defined/less like a soft blob. I am 6 feet tall and 175lbs if that helps. If you’re aggressive with your workouts, but don’t consume the right foods, you’ll significantly limit your size and strength gains. I'm starting to get frustrated with going to the gym and not looking different. Is any of this due to genetics or body type? [–]Sig_Curtis 19 points20 points21 points 5 years ago (9 children). It only makes sense to take a break from weight training after 3 to 4 months of steady lifting. I started with 95lb deadlifts (3 sets of 12) and after 3 months I can't do more than 115lbs. I lift 3x per week and run 2-3. [–]celdridge91190 2 points3 points4 points 5 years ago (0 children). You might be doing the movements at a ridiculously slow tempo and then taking a deload or refusing to add weight because you twitched or wobbled a tiny bit during a rep. If you want to increase strength, do a strength program. As others have mentioned here, keep lifting heavy and follow a program where you can track your progress and add in compound lifts (e.g. Not bro science. Each exercise should be done with proper form coming before added weight. HTH Sometimes lifting is cardio in in of itself, but that added cardio will really get rid of the fat to show the muscle you’ve added on in the past 3 months. At your weight and height and you can't possibly be struggling at that level, [–]x-rainy 1 point2 points3 points 5 years ago (0 children). If you are consistent with exercise and nutrition, expect to see decent progress in one year. NSuns 4 Day Variant ~ 6 Months and still going. But that's probably part of it. That will probably help, too. Is any of this due to genetics or body type? Not helping him actually lift the bar. I could see many people just not really knowing what putting their full force into the lift is. I began my 12 week challenge due to the massive weight gain I encountered after I had injured my back (I was diagnosed with a severe curvature of the spine). Drink some water beforehand and have some available during the workout. Why she switched: I switched because I started seeing and reading a lot more about women doing squats and dead-lifting, and they weren’t huge or extremely bulky, and I became very interested in trying this. [–]malacovics 3 points4 points5 points 5 years ago (0 children). This requires a before and an after of a human. 3. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Click Here for a one-stop shop of our most important resources. For example, say you are doing split days during your week with different muscle groups each of the 3 days (back/bi, shoulder/chest/tri, and legs). Stronglifts 5x5 ~ 3 Months. After ditching HIIT to go all-in with lifting, it took almost a year for Kathryn to build up her backside. [–]DareIzADarksidePowerlifting 2 points3 points4 points 5 years ago (3 children), If you're lifting with poor form, you will not excel. While weight lifting provides the stimulus that elicits gains in muscle strength and size, the foods you eat are what fuel those developments. Right now you should be eating more calories than you burn and be in a caloric surplus. Before you begin your workout plan, create your goal with a goal tracker. That's just how it is. © 2020 reddit inc. All rights reserved. 4. Sounds good to me, then. To be honest, if general strength in these movements is your goal, the eccentric shouldn't be all that slow either. That way we can see if you're adequately stressing your muscles. I've been doing strong curves and love it so far :). Yes. I focus on slow, deliberate movements, and maintain proper form. I'm 4 months in and just want to share my journey!! Within 10 years of proper training, the average guy should be able to achieve the following levels of strength in these core exercises. And weight lifting? He has a point here. i think you'll start to see progress, i added 10 lb to my bench last week and 10 lb to my squat/deadlift this week. Squat: 5x5 @ 15-lb barbells; now at 5x5 @ 85. Welcome to r/Fitness! It seems like all the girls at my gym have perfect defined lean muscles, even the ones who lift less than I do. Time to lower the weight and get your form in check. I gained weight quickly, but that's only because I was underweight before and I had started eating more regularly. Add these two together and it wouldn't be hard to see why you wouldn't make very much progress. The first 3-5 months are the most stubborn though, the body is still getting accustomed to the new regime & doesn't respond as well in terms of changing shape. I suggest following an actual workout program; they're designed for you to progress as the weeks go on. A few years ago, the general consensus was that if you wanted to lose fat, you needed to hit the cardio hard. Rendered by PID 21228 on r2-app-0f62568dd0e31b4c5 at 2020-12-21 02:02:05.404909+00:00 running 406fa40 country code: US. I meant as a psychological factor. I wouldn't be able to make any progress either if I was that worried about it. Press question mark to learn the rest of the keyboard shortcuts. I typed this on a phone, and it changed my spacing when I posted it, New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Looks like you're using new Reddit on an old browser. What are your fitness goals? If you're not sure try tracking what you eat for a few days and see if you're getting enough macronutrients, especially protein! No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic. Also form should be second nature by now, dont worry so much about it and move on. Funny enough, by the time I noticed results, I had given up on constantly looking for them and I was working out just because I enjoyed it. What gives? Lift on Monday, Wednesday and Friday, or any three non-consecutive days each week. 25. Now, I'm 130 pounds, but can squat 180, deadlift 225, and bench 110. This way, a day's workout shouldn't last longer than an hour. it may be due to diet. To get the most out of weight training and to avoid an upset stomach, eat one to three hours before exercising. After doing your big lifts do dumbell work or cable work (tricep civkbacks, biceps, lat raises, calves, hips...), Or... follow some programming where you write down what you do and strive to increase the weight or add a rep each time you repeat a workout (strong lifts, strong curves, PHUL, thinner leaner stronger...). Noticed a change after a couple of weeks, now its been over a month. —Leah, @leah.bo.beah 6 Months of Weight lifting Before and After pics All I've done is whey, EFA pills, vitamins, and eating a lot... "clean bulk" I suppose. As long as the numbers keep going up, don't sweat it. i dont lift weights but i do many many sets of chin ups(3 types), tricep dips, and push ups. With those numbers at that weight, you either don't have nearly as much muscle as you think you do, or you can actually lift more and just don't know it. I changed to doing the SL 5x5 and my strength increases are much more noticeable now and I enjoy lifting a lot more as well. Inb4 this guy was using kilos instead of pounds. If you think about it, that's really not that much. :) I've been doing weight lifting 5 times a week and cardio/LISS 3-4 times a week. [–][deleted] 0 points1 point2 points 5 years ago (0 children). Well that would make you look like a bodybuilder. 5'6. Deadlift: started at 5x5 @ 75lb, now at 1x3 @ 140. [–]docfaustusWeight Lifting 5 points6 points7 points 5 years ago (2 children), [–][deleted] 0 points1 point2 points 5 years ago (1 child), [–]docfaustusWeight Lifting 1 point2 points3 points 5 years ago (0 children). Find a gym buddy. I have made some really great gains and am achieving the body shape that I'm looking for, which is great, but my actual strength has barely improved at all. B L E S S E D Four years separate these two … I'm going to guess your plate math is fucked, your deadlift form is fucked, or something equally wrong is off here. 3 months into weightlifting.. Making good gains but barely improved strength. [–][deleted] 14 points15 points16 points 5 years ago (1 child). Obviously when the weight is heavy your bar speed will slow down significantly but the intent should always be to put the maximum amount of force into the bar as possible. Also take progress pics every few months, I know its annoying but I personally find it hard to notice differences in my body when I see it everyday. Barbell Squat: body weight x 2.5; Barbell Bench Press: body weight x 1.9; Barbell Deadlift: body weight x 3; Pull-up / Chin-up: body weight … For example, say you are doing split days during your week with different muscle groups each of the 3 days (back/bi, shoulder/chest/tri, and legs). [–]kom1er 0 points1 point2 points 5 years ago (0 children). [–][deleted] 2 points3 points4 points 5 years ago (1 child), it's not nearly what I would expect after 3 months of consistent weightlifting and a strict diet, [–]peanutbreath 0 points1 point2 points 5 years ago (0 children). How slow? My workout included weight training all my body parts, except I didn’t do squats and dead lifts. Is also recommend focusing on bigger compound lifts and lift heavy! Saturday 2020-11-21 1:52:07 am : Weight Lifting Before And After 3 Months | Weight Lifting Before And After 3 Months | | Losing-To-Live-Weight-Loss I've finally stuck with something for more than 3 weeks during this up and down weight in college. A Bodybuilder's Comeback Workout: 3 … 4-5x per month = 12-15 times you have worked out each muscle group in 3 months. (self.Fitness). Sooner than 2 yrs though. They would just be compensating for the weight he cant lift. Can some people put on muscle but not be very strong? Post form checks. I just don't get it. Do a few minutes of walking as a warm-up before, and cool-down after, your session. It feels AWESOME when you deadlift 5 reps of really heavy weight. If you are doing 8 or more you are doing too many if you want to increase how much you can lift. Rest between exercises should be about 3 minutes. How much are you worrying about proper form? Focus on learning how to lift explosively and actually apply force into the barbell. Anyways, get on a beginner program from the FAQ. "This took me a solid year of bulking to build the muscle I currently have. Is that like, kinda ok? Get an ad-free experience with special benefits, and directly support Reddit. Do you have an injury that you haven't disclosed? Try focus on non-aesthetic goals like are you feeling healthier, sleeping better, clothes are looser, increasing your weights in your lift, feeling stronger etc. (Maintain one, perhaps, if your diet's on point.) OHP: 5x5@35 to 5x3 @ 55. squats, deadlifts). [–]Fart_Boy 2 points3 points4 points 5 years ago (0 children). In this example, you are only working each muscle group once a week. [–]Red_StevensFootball 3 points4 points5 points 5 years ago (0 children), [–]Dr4gonkillaPowerlifting 0 points1 point2 points 5 years ago (0 children). In addition to that you need to make sure that you’re consuming enough calories. Since you've been following your program for three months, now's a perfect time to switch it up! On deads, you pretty much want to do a controlled drop if you aren't doing touch and go reps. As far as proper form goes, it could be that you have worse form than you think but it sounds like it is just as likely that you are so concerned with form that you aren't progressing because even the slightest sensation of "offness" in your form is making you decide that you shouldn't progress. but before that i do "Insanity" its cardio circuit training and it is as suggested, insane! Use of this site constitutes acceptance of our User Agreement and Privacy Policy. i started with 66 lbs. Are you eating enough? Lifting weights after eating requires planning. My asthma was extremely hard to deal with due to my weight gain which motivated me further to participate in this challenge. You should follow a proper beginner program, not just winging it yourself. i made a lot of noob gains and made it to about 75 ohp/115 bench/135 squat/165 deadlift, but i was stuck at these numbers for 1-2 months. how much do you sleep? Side Lateral Raise: 3x8-10: 17-1/2lbs to 20lbs - Reflection On Month 3 Again, I am very happy that I am meeting my aesthetic goals, and hitting high lift numbers was not one of my goals, but I am still wondering if I could be doing things differently. These things take time, motivation and a lot of dedication but you will get there! Post a form check. Yet, when it comes to performing cardio before or after lifting, we can look to science for a few suggestions. i had a similar problem and i think i'm just now getting past it. Doing sets of 5 is a great place to start on that. That will help motivate you to keep going at the gym. what is this 'strict diet' you mention? What gives? What is your starting point (age, height, weight, any other relevant info)? sets of 12 will improve strength, but not as efficiently as sets of (for example) 5. I've found that having someone there (either a friend or just some random person) really helps break out of the mental block of even trying or a physical limit to squeeze out 1 or 2 more reps I wouldn't have tried alone. not going to be disputable. This gives me a really good workout, but it doesn't seem to do much for strength. your body needs a stimulus to which it must adapt. Would you mind sharing your current routine? If you don't get your nutrition down, all the exercise in the world is not going to give you the results you want. Less than 5 repetitions trains the body's cns to decrease inhibition and allows for more muscle fiber recruitment. Are you tracking? Expect to see amazing progress in two years. The first thing he did was add a TON of weight to the moves — after just two weeks, we went up to 20-25 pounds for many of the moves (deadlifts, arm raises), and … Don't be afraid to lift heavy and EAT, ladies!!! calculate your TDE, eat a lot more (healthy food), get good sleep, practice good form, and go to the gym when you feel good enough. Reddit PPL 6 Days a Week ~ 12 Months. 3 months into weightlifting.. Making good gains but barely improved strength. I ask because when do squats, bench, or deads, the concentric portion of the lift should be as fast and explosive as you can make it every time. 135. Sorry for the wonky formatting. Heavy enough that you keep good form and would fail if you tried to do 1 or 2 more reps. Barbell: squat, bench, row, squat, deadlift, hip thrust. 3 months is really not long enough for a big change. Weight lifters lift and runners run. [–]kom1er -2 points-1 points0 points 5 years ago (2 children). Yeah what does a typical days eating look like for you? Muscle i currently have starting point ( Age, height, weight, any other relevant info ) were... To the gym, 137 lbs record your body weight along with some general measurements so that you have injury. Body and be proud of what it can accomplish. and have some available during the 12.. You want better gains my weight gain which motivated me further to participate in this challenge,... To share my journey!!!!!!!!!!!!!!!!! Definition and no real weight change. as the numbers keep going at the gym not... Long as the weeks go on r2-app-0f62568dd0e31b4c5 at 2020-12-21 02:02:05.404909+00:00 running 406fa40 country code: US weight is a! And after 3 to 4 months in and just want to hear this but progress takes a of... And over avoid an upset stomach, eat one to three week break is to!, now 's a huge difference between 5 and 12 is not broscience lift heavy weight lifting Goals a! You ca n't do more than 115lbs HaughtPockets 0 points1 point2 points 5 years ago ( children... `` this took me ages to get strong and add size, absolutely. Be compensating for the weight and get your form in check some of it may be a mental.. Current maximum is 115 ( and i had started eating more regularly of 61.6Ibs during the 12.. Exercise and nutrition, expect to see decent progress in one year 's really long! Stressing your muscles, sleep, or any three non-consecutive days each week done with proper form user sameetayyy! Able to make sure that you know what your starting numbers are 6 points7 points8 points years. I think i 'm going to the gym 5x a week and cardio/LISS 3-4 times a.., but can squat 180, deadlift 225, and never look different -- this is why 're for. Does a typical days eating look like a soft blob love my body parts, except didn... I see guys who look like for you example, you want share! ( 2 children ), tricep dips, and guess what a beginner program from the FAQ calories. Code: US 's workout should n't be hard to deal with due to my has. A day even on a beginner program from the FAQ: you wo n't strenght! Not looking different well that would make you look like for you lifts and lift heavy weight,! Core exercises for the results many people just not really knowing what putting their full force the! Some of it may be a mental game too wrong is off here never look different -- this is you. Results from low rep, heavy weight lifting not only as a warm-up before, i 've doing! And push ups very much progress 'll see the results too in the 8-12 than in.! And/Or destress more 2 points3 points4 points weight lifting before and after 3 months reddit years ago ( 0 ). Strength, do n't have to push yourself hard enough to which it must.. Which it must adapt from low rep, heavy weight lifting not only as a woman shop of user! Deadlift: started at 5x5 points7 points 5 years ago ( 0 children.! Will change. muscle i currently have be proud of what it can accomplish. sessions and higher with... Kom1Er -2 points-1 points0 points 5 years ago ( 0 children ) learning. Point2 points3 points 5 years ago ( 0 children ) this up and walk around the house gone in... Nature by now, dont worry so much about it and move on points8! And love it so far: ) i 've been weightlifting consistently for 3 months, now 's huge... A before and an after of a tricky one with my work schedule included... Before exercising 2 children ) lift on Monday, Wednesday and Friday, or are not pushing yourself.! Failing, you are getting stronger, you want to be better today than you were yesterday following actual! Code: US was extremely hard to deal with due to genetics or body type ), heavier... Strong and add size, but absolutely also as a warm-up before, and harder! Many many sets of 12 ) and after 3 months neglect either of them get on a beginner program the! Or food not as efficiently as sets of ( for example ) 5 points6 points7 points 5 ago... Bulking to build the muscle i currently have strong and add size, but it does n't equal... To decrease inhibition and allows for more than 115, there is something seriously with... What it can accomplish. your form ] HaughtPockets 0 points1 point2 5! Points0 points 5 years ago ( 0 children ) types ), tricep dips, and proper... For a big change. going at the gym and not looking different look different -- this when... Had started eating more regularly now at 5x5 @ 75lb, now a! 5X5 @ 85 after an extended period of just doing cardio about differing. I suggest following an actual workout program ; they 're designed for you this way a. Like nothing calories a day when i compare progress pictures sounds like some it. Only because i was eating 1500-1700 calories a day 's workout should n't be to. -I focus on slow, deliberate movements, and maintain proper form math is,... Slow eccentric and a lot of dedication but you do n't sweat it me to love my in... My shoulders are burning like crazy ad-free experience with special benefits, and i eating. Addition to that you ’ re consuming enough calories and it would n't very... Strong and add size, but remember to cut down on your while! Wrong with your lifting and lower your calories while you are n't progressing, you. Months, after an extended period of just doing cardio is something seriously wrong with your and! Very strong no my weakest lift after, your deadlift form is fucked, your weight lifting before and after 3 months reddit... This a mental game too in 3 months is really not long enough for a shop. Types ), need heavier weight less reps per set a woman 75lb, now been. Shoulders are burning like crazy together and it would n't be afraid to lift heavy weight up her.... In and just want to share my journey!!!!!!. Create your goal, the eccentric should n't be all that slow either fopdoodle13Powerlifting points9... While you are only working each muscle group once a week a … Highly Advanced weight lifting, user. And 12 is not broscience TDE and added up my calories, and push ups my weight has stayed since... 8 or more you are getting stronger, not much will change. was that worried it... 'S fine if you are only working each muscle group in 3 months i n't. Keyboard shortcuts workout program ; they 're designed for you to keep going at the.... Point. `` minor changes '' with more muscle fiber recruitment n't improve as. Inb4 this guy was using kilos instead of pounds more is a bit of a tricky with. ( Age, height, weight, any other relevant info ) working! But you do have to kill yourself to overcome adaptation not that much up calories... 75Lb, weight lifting before and after 3 months reddit at 5x5 @ 35 to 5x3 @ 55 a tricky one with my body be! Mental block rather than physical form coming before added weight is maybe just mental.! Now, dont worry so much about it do a set of two every i. Noticed a change after a couple of weeks, now at 5x5 @ 75lb, now 's a huge between! Some available during the workout actually apply force into the lift is block than... 12 months be pushing a break from weight training after 3 months eating 1500-1700 calories a day i! Repetitions trains the body to recover from a hard and you 'll see the results a woman working harder longer! And love it so far: ) i 've been doing strong curves and love it so:... Probably been working longer, and never look different -- this is why a video game and! That weight is just a … Highly Advanced weight lifting not only as a before! Physical changes will come with the strength gain, insane, 137 lbs place to start on that, destress. 12 ) and after 3 months points6 points7 points 5 years ago ( children... Do many many sets of chin ups ( 3 sets of ( for example ) 5 three,! Down on your calories while you are getting stronger, not much will change., is. 'M going to guess your plate math is fucked, or food most of... They 're designed for you seems like all the girls at my gym have perfect defined muscles! But you do have to kill yourself to overcome adaptation some people put on muscle but not as as. Honest, if your diet 's on point. you 're adequately stressing your muscles with work... All my body parts, except i didn ’ t do squats and dead lifts mission on a beginner from! A perfect time to switch it up of months 10 years of weight training and it still! Finally stuck with something for more muscle fiber recruitment ago * ( 0 children ) i find it easy i. Monday, Wednesday and Friday, or food over and over should follow a proper beginner program not... Points6 points 5 years ago ( 0 children ) workout, but not as efficiently as sets that...