Beginner: Can't progress the weight even over time

[pinballwiz]

Hi,

So I'm doing upper body workout (all compound) evey other day by myself.

I do straight sets of:

4x10 incline smith bench (45kg)
4x10 smith shoulder press (40kg)
4x10 flat smith bench (50kg)

And some front raises, cable fly's, bicep and tris.

I guess the above probably sounds like a load of old rubbish but I have seen good results, others have noticed my upper body is more full so I just stick with it.

I will say I'm massively into form, I focus on doing every rep to the best I can. Basically the rule I have is I should always feel the weight, if I don't it's not under tension.

The issue I have is increasing weight, so if I increase flat bench from 50 to 55kg - half way through set 3 form starts to slip. I start to drop the weight rather than controlling it down, and try to use upward momentum to get the weight up.

I just don't seem to be able to up the weight without form dropping. Today my elbow started to play up soon as I increased the weight, but how am I supposed to get any bigger if I'm not jacking the weight. Maybe I should change straight sets to reverse pyramid?

Also, I'm thinking of going to splits rather than full body because the last exercise in the full body routine never get fully hit because I'm tired from the exercises before.

Any advice on the above mess would be much appreciated.

[CommitmentRulz]

Hi,

So I'm doing upper body workout (all compound) evey other day by myself.

I do straight sets of:

4x10 incline smith bench (45kg)
4x10 smith shoulder press (40kg)
4x10 flat smith bench (50kg)

And some front raises, cable fly's, bicep and tris.

Also, I'm thinking of going to splits rather than full body because the last exercise in the full body routine never get fully hit because I'm tired from the exercises before.

Full body? I'm confused. When are you hitting back and legs?

[pinballwiz]

Sorry I mean upper body.
I don't do legs and to be honest I don't really do back.

I was quite small when I started so my goal here was just to get bigger on the upper body, so I just hit shoulders, chest and arms. I do abs on the days I'm not at the gym as well.

[GKC45]

Gon with a beginner 5x5 for strength.

[VoxExMachina]

1. You should be doing more of a full body routine. It may seem counterintuitive, but increasing strength of your back can help your chest work, etc.

2. You didn't mention over what period of time you can't progress. If it's over one session, or one week, then no worries. If you can't increase at all after 3-4 weeks, then the likely issue is that you're not eating enough.

3. If you can't increase weight, then at least increase reps. Though if you can lift 10 repetitions of a weight, then you should be able to get at least 5 reps if you increase the weight by 5-10%. If you can get at least 5 reps of the new weight then work back to 8-10 reps.

4. Don't increase weight only in later sets. If you hit 4x10 this week, then try to hit 4x6 or something the next session. (After you do your warmup sets). If you try to only increase weight during later sets, fatigue / endurance may be an issue.

5. Give yourself adequate rest and recovery. I assume you know better than to be trying the same lifts every day or every other day. Increase food and rest if you can't progress normally.

[ECGordyn]

Get off the smith machine. How can you be "massively into form" on a smith?

Get on a real program.

Train your legs and back.

Don't troll.

[Millz12323]

Train your whole body. Don't skip on stuff. Get on a proven program.

I would say that like 30% of my bench strength out of the hole comes from my lats instead of my chest. Just a made up number but that's how it feels to me.

Also you're going to mess up your shoulders training chest without your back. You'll also probably mess up your back. Take it from someone who used to only work their chest and biceps when they were 16-18 and had a messed up back for nearly 10 years.

[Farley1324]

Sorry I mean upper body.
I don't do legs and to be honest I don't really do back.

I was quite small when I started so my goal here was just to get bigger on the upper body, so I just hit shoulders, chest and arms. I do abs on the days I'm not at the gym as well.

Oh for crying out loud

You should be doing something that looks like (or is) these

Fierce 5, 5/3/1 For Beginners, Starting Strength, All Pros, Greyskulls LP

[dski79]

Hi,

So I'm doing upper body workout (all compound) evey other day by myself.

I do straight sets of:

4x10 incline smith bench (45kg)
4x10 smith shoulder press (40kg)
4x10 flat smith bench (50kg)

And some front raises, cable fly's, bicep and tris.

I guess the above probably sounds like a load of old rubbish but I have seen good results, others have noticed my upper body is more full so I just stick with it.

I will say I'm massively into form, I focus on doing every rep to the best I can. Basically the rule I have is I should always feel the weight, if I don't it's not under tension.

The issue I have is increasing weight, so if I increase flat bench from 50 to 55kg - half way through set 3 form starts to slip. I start to drop the weight rather than controlling it down, and try to use upward momentum to get the weight up.

I just don't seem to be able to up the weight without form dropping. Today my elbow started to play up soon as I increased the weight, but how am I supposed to get any bigger if I'm not jacking the weight. Maybe I should change straight sets to reverse pyramid?

Also, I'm thinking of going to splits rather than full body because the last exercise in the full body routine never get fully hit because I'm tired from the exercises before.

Any advice on the above mess would be much appreciated.

u trollin?

[pinballwiz]

Thanks everyone, I will definitely add back into my routine. Will also start eating more as I think that might also be an issue.

To answer some questions, I would try to increase weight about every 2 weeks or 6/7th visit to the gym (I go 3/4 times a week)

No I'm not trolling, I'm not even 100% what that means, I assume you mean trying to annoy the members here.

I know my setup sounds bad, but I can assure you 90% of the people down my gym (most gyms) haven't got a clue.

Apart from missing some exercises I don't really see anything bad/stupid in my question.

Thanks again all.

[BS57]

Thanks everyone, I will definitely add back into my routine.

So ignore the advice of getting on an actual program? Still no legs?

Yet you claim "I can assure you 90% of the people down my gym (most gyms) haven't got a clue."

Guess what?

See you soon, in another "I can't make progress" thread.

[pinballwiz]

Of course not, I have not ignored any advice here.

Not that I need to explain, I posted last night before bed, this morning I read all posts before work. But as I'm on my mobile I wanted to show appreciation by saying thanks in a quick message. And also mention I will do a few things multiple members recommended > back and eat more. I have no clue about legs, I will need to do some research into the workouts here and can't guarantee I will start straight away (I don't lie) so I didn't mention it.

I WILL read through all these messages at least a few times to extract any goodness. And I WILL dive deep into the program mentioned - but for that I will need a laptop.

I've been a member here since 2016, and read regularly information on the forum > someone who does this, doesn't disregard others advice - I just haven't had time to analyse the info yet.

And I personally don't see the point in posting a thread to disregard all replies > it doesn't make logical sense. It would be a waste of time.

[ECGordyn]

OP, you just need a good program, food, sleep, and effort. It's really not more complicated than that once you learn the movements.

No one here will take you seriously until you take your own training seriously. Have a look at the Programs section, pick a good program from the stickies and follow it.

If you've read here since 2016, you should already know all that. Update us in 3 months.

[Farley1324]

Of course not, I have not ignored any advice here.

Not that I need to explain, I posted last night before bed, this morning I read all posts before work. But as I'm on my mobile I wanted to show appreciation by saying thanks in a quick message. And also mention I will do a few things multiple members recommended > back and eat more. I have no clue about legs, I will need to do some research into the workouts here and can't guarantee I will start straight away (I don't lie) so I didn't mention it.

I WILL read through all these messages at least a few times to extract any goodness. And I WILL dive deep into the program mentioned - but for that I will need a laptop.

I've been a member here since 2016, and read regularly information on the forum > someone who does this, doesn't disregard others advice - I just haven't had time to analyse the info yet.

And I personally don't see the point in posting a thread to disregard all replies > it doesn't make logical sense. It would be a waste of time.

You don't need to analyze anything.

Pick one of the posted programs and do what it says.

You don't know jack about any of this, your analysis by which you mean list of excuses not to do this or that which is difficult, will only make things worse.

But the gym needs a lot of you to reach the 90% that don't have a clue

[JCubb12]

Of course not, I have not ignored any advice here.

Not that I need to explain, I posted last night before bed, this morning I read all posts before work. But as I'm on my mobile I wanted to show appreciation by saying thanks in a quick message. And also mention I will do a few things multiple members recommended > back and eat more. I have no clue about legs, I will need to do some research into the workouts here and can't guarantee I will start straight away (I don't lie) so I didn't mention it.

I WILL read through all these messages at least a few times to extract any goodness. And I WILL dive deep into the program mentioned - but for that I will need a laptop.

I've been a member here since 2016, and read regularly information on the forum > someone who does this, doesn't disregard others advice - I just haven't had time to analyse the info yet.

And I personally don't see the point in posting a thread to disregard all replies > it doesn't make logical sense. It would be a waste of time.

Instead of listening to the people shooting you down and criticizing you, listen to the people who have given you some (pretty solid) advice. Everyone was at your stage once and was just learning the basics.

Get off the smith machine if possible. It actually hurts your form, joints, progress, basically everything. There is no need to use a smith machine for absolutely anything. Definitely start to work your back, legs, AND SHOULDERS!!!! as well. I would recommend a 3 day split and hit Day 1:chest/tris/shoulders Day 2: Back/Bis Day 3: Legs or even a 4 day split with shoulders as there own day.

Working back and shoulders should increase your strength pretty quickly. But there is plenty of research showing working your legs is very beneficial for your growth hormone and testosterone levels (aka strength and size). It is very important to work your legs as hard as your upper body.

But most importantly, EAT. If you don't know your calories in vs calories out, how you do know if you are eating enough to even grow (strength and size). Get all these things in order and I promise you will add weight almost weekly.

[fat2fit8787]

Bro....you need to eat lots of quality muscle building food . And dont forget the rest of your body . It seems to me that you aren't progressing because you are totally forgetting about your helper muscles . You use your core in almost every exercise for stability and you use your back in all rowing and pressing exercises. Do a split ....even if its upper and lower instead of individual groups . You need a day or so to recover and build .

[Be4Real]

Hi,

So I'm doing upper body workout (all compound) evey other day by myself.

I do straight sets of:

4x10 incline smith bench (45kg)
4x10 smith shoulder press (40kg)
4x10 flat smith bench (50kg)

And some front raises, cable fly's, bicep and tris.

I guess the above probably sounds like a load of old rubbish but I have seen good results, others have noticed my upper body is more full so I just stick with it.

I will say I'm massively into form, I focus on doing every rep to the best I can. Basically the rule I have is I should always feel the weight, if I don't it's not under tension.

The issue I have is increasing weight, so if I increase flat bench from 50 to 55kg - half way through set 3 form starts to slip. I start to drop the weight rather than controlling it down, and try to use upward momentum to get the weight up.

I just don't seem to be able to up the weight without form dropping. Today my elbow started to play up soon as I increased the weight, but how am I supposed to get any bigger if I'm not jacking the weight. Maybe I should change straight sets to reverse pyramid?

Also, I'm thinking of going to splits rather than full body because the last exercise in the full body routine never get fully hit because I'm tired from the exercises before.

Any advice on the above mess would be much appreciated.

Hi first I wonder if you are starting to heavy? Maybe start lighter and then go up in weights.
Also regards to people's snarky comments they should be helpful building people up not knocking them down as this should be a place where
People can get advice without the negitive Nelly's
It's like pushing weights turn so people into as__ hol_s

[CommanderFun]

Look, I'm not an expert and I don't know any studies on the subject, but I'd be willing to bet only training a select group of muscles and neglecting all others actually sets back progress on the muscles you DO train. I've read in many places that movements like squats and deadlifts release more testosterone and HGH naturally in the body, which promotes muscle growth throughout the whole thing. So strength train as many large muscle groups as you can, and it'll go toward helping grow your "favorite" muscles too. Conversely, I can't think of any real benefit to training those "preferred" muscles exclusively, other than not doing as much work.