Advice

[PIGGIES]

Hi everyone, I'm a beginner here. I have been training for almost a year now but since the start of this year I switched on and began to focus, looking at form and general progression in the 3 main big lifts (bench, dead and squat). I don't manage much weight as I'm coming from history of having anorexia, which I have seen and still have professional support for. I am seeing slight progression from each session but not much if I'm honest. I'm consuming between 2500 and 3000 kcal a day depending on activity, however consistently bloat and have an upset stomach.

When it comes to my training I stick to 3 sets of each exercise and try to the 8-12 rep range but then then every other week will aim for a few 4-6 rep range sets. Please find attached my progress picks. I weigh 62kg at 172cm and from body fat tests using callipers I'm at about 6% body fat which seems off if I'm honest. Oh and the program I follow is from bigger leaner stronger. Thanks i'd love your advice and tips on how I can take my training to the next level for best progression.

[Anthony21]

What was your starting max on your bench, squat and deadlift and what is your 1RM at now?

In terms of your bodyweight are you gaining weight consistently? If not add in more calories until you start gaining consistently.

What does your training program look like?

[PIGGIES]

Hi there, thanks for the reply.

Here's my training,
Mon-
Incline bench
Incline dumbbell bench
Flat bench
Face pull
Ab circuit

Tues-
Deadlift
Row
Shrug
Calfs

Wed-
Military press
Lateral raises
Plate raise
Ab circuit

Thurs-
Squat
Romanian deadlift
Leg press
Calfs

Fri-
Incline bench
Close grip bench
Bicep curls
Triceps pull
Triceps extensions
Ab circuit

Sat and Sunday are rest

I also do quite a bit of cardio as I'm prepping for a half marathon, and enjoy eating .

My weight has stayed mostly consistent till about four weeks ago when I went from around 58kg to 62kg as of current. I also take creatine which I know can account to increased weight gain but I seem to have progressed slightly in my weights as well so I know that some of it is accountable to muscle.

I don't have my 1 RM on hand but will get back to you when I find them.

[Anthony21]

I'm not a fan of the set up you have personally, especially if you're trying to focus on strength gains for the big 3 lifts.

[PIGGIES]

Ok suggestions?

My 1 RM-

Squat - 60kg
Bench - 45kg
Deadlift - 65kg

[Marshall28]

Maybe look into 5/3/1 ?

[Anthony21]

Ok suggestions?

My 1 RM-

Squat - 60kg
Bench - 45kg
Deadlift - 65kg

Don't take offense to this but those are some low numbers but is a good starting point to build off of. You can benefit from basic linear progression which is just adding weight to the big three each session.

Two programs a lot of people recommend to novice lifters are Starting Strength and Fierce 5. Fierce 5 can be found in the link below and would be a good program to run for you.

https://forum.bodybuilding.com/showt...hp?t=159678631

Starting Strength has been around for decades and is a book you can buy online. It's definitely one of the most well tested and proven strength programs for a novice and is worth checking out.

[Anthony21]

Maybe look into 5/3/1 ?

5/3/1 wouldn't be ideal for him given his 1RM in the squat, bench and deadlift. The progression is too slow for a novice in my opinion.

[PIGGIES]

Yh as I said I'm coming off the back of being 10kg underweight from an eating disorder. I don't have lifting ego as such and know that it's a journey for everyone. The best that anybody can do is to progress at their own pace. Cheers.

[PIGGIES]

Hi so as I mentioned above I also seem to have an issue where my midsection sticks out quite a bit, pregnant almost and I fart quite a bit. My pics are now on my profile so any advice on diet for training would be greatly appreciated too.