hi i have been lifting for about 3 months and havent seen strength go up but i have noticed that arms and chest have gone bigger.
I have gone bigger but i still struggle to lift the last 1 or 2 even though i have been on them for 3 months.
3 sets of 7 reps
I do:
Bench Press= 32 kg
Incline BP= 20 kg
butterflys = 15 kg on each side
bicep curls = 19 kg
concentration curls = 8 kg each
bent over row = 30 kg
lying tricep extension = 19 kg
skull crusher = 12 kg
Shoulder press = 20
clean and press = 20 kg
leg developer = 35 kg
squats = 25 kg
I train by myself using free weights at home.
plz could u help me
Not increasing strength
Moderators: Boss Man, cassiegose
probably because your reps are very low. 7reps only allowes muscles growth, if you want to increase strength you have to do more reps. I can't remember the exact numbers but someone asked about how many reps to do and there's a list that says exactly how many reps you should do for growth, endurance or strength
strength: 1 - 5 reps
strength and some muscle: 6 - 8 rpes
muscle and some endurance: 8 - 12 reps
some muscle and endurance: 12 - 15 reps
ensurance: 15+ reps
obviously you must hit near failure in those rep ranges to get the benefit you're after...make sure that you are adding wt from session to session or getting more reps with the same wt but agin, within your designated rep range
program is all over the shop and too unbalanced and too much...do squats, rows, bench press, shoulder press 3 - 4 x "what rep range your after i'd say 6 - 8 for your experience level"...can add arms if you want...if you workout 3/week than make up 2 routines and rotate through them but keep the same template
strength and some muscle: 6 - 8 rpes
muscle and some endurance: 8 - 12 reps
some muscle and endurance: 12 - 15 reps
ensurance: 15+ reps
obviously you must hit near failure in those rep ranges to get the benefit you're after...make sure that you are adding wt from session to session or getting more reps with the same wt but agin, within your designated rep range
program is all over the shop and too unbalanced and too much...do squats, rows, bench press, shoulder press 3 - 4 x "what rep range your after i'd say 6 - 8 for your experience level"...can add arms if you want...if you workout 3/week than make up 2 routines and rotate through them but keep the same template